Thursday 12/8/22

Accessories

Pull Up

5 sets x 7 reps

Shrimp Squats

5 sets x 7 reps each leg @ 10#

Kneeling Hip to Halo

3 sets x 6 reps @ 35#

Suitcase Deadlift

3 sets x 8 reps each side @ 70#

Half Kneeling Kettlebell Chop

3 sets x 10 reps each side @ 26#

Tuesday 12/6/22

Accessories

Pull Ups

10 sets x 5 reps

GHD Sit Up

5 sets x 10 reps

Shrimp Squat

5 sets x 5 reps each side @ 10#

Bent Over Fly

3 sets x 20 reps @ 10#

Friday 12/2/22

Accessories

Back Squat

3 sets x 5 reps @ 60 kg

Front Squat

3 sets x 5 reps @ 60 kg

Tuesday 11/29/22

Accessories

Iron Scap

25 / 7

Conditioning

5 Pull Ups

10 Push Ups

15 Sit Ups

10 sets

Saturday 11/26/22

Accessories

Push Ups

10 sets x 10 reps

Monday 11/14/22

Accessories

Single Arm Dumbbell Press

3 sets x 10 reps each arm @ 45#

Pull Ups

4 sets x 8 reps

Conditioning

Echo Bike

30 min

257 cal / 9.87 miles / 172 watt avg / 305 watt max

Saturday 11/12/22

Accessories

Back Squat

8 sets x 3 reps @ 100 kg

Back and core stuff

Thursday 11/10/22

Conditioning

Pickleball

Wednesday 11/9/22

Accessories

Back @ LA w/ Tyler

Conditioning

Pickleball

Monday 11/7/22

Conditioning

Pickleball

Accessories

Legs w/ Tyler @ LA

Sunday 11/6/22

Conditioning

Volleyball

Saturday 11/5/22

Weightlifting

Snatch

6 sets x 1 rep @ 60 kg

High Hang Clean

3 sets x 1 rep @ 90 kg

Accessories

Single Leg RDL

3 sets x 10 reps each leg @ 80#

Strict Chest to Bar Pull Up

3 sets x 5 reps

Friday 11/4/22

Accessories

Skullcrushers

3 sets x 15 reps @ 25#s

 - superset -

Alternating Dumbbell Curls

3 sets x 10 reps @ 40#s

GHD Sit Up

3 sets x 10 reps

Neutral Grip Pull Ups

5 sets x 5 reps w/ 2 sec hold at top

Conditioning

5 min BikeErg w/ Damper @ 5

20 Kettlebell Swing @ 53#

5 rounds

Thursday 11/3/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Bar Muscle Up

4 sets x 1 rep

3 sets x 2 reps

Conditioning

100 Burpees

8:13