Monday 10/2/23

BJJ (No Gi)

Mount control practice

Rolled for about 15 min

Sunday 9/24/23

Conditioning

Volleyball

120 min

Saturday 9/23/23

Accessories

Back Squat

3 sets x 5 reps @ 60 kg

Bent Over Row

3 sets x 10 reps @ 40 kg

Cable Tricep Extension

3 sets x 20 reps

Cable Lat Sweep

3 sets x 10 reps

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 35#

Deadbug

3 sets x 10 reps each side

Pull Ups

4 sets x 5 reps

Friday 9/15/23

Conditioning

Run

2.03 miles

17:48

Sunday 9/10/23

Conditioning

Volleyball

40 min

Thursday 9/7/23

Conditioning

Run

2.03 miles

18:42

Tuesday 9/5/23

Accessories

Pull Ups

25 reps

Cable Tricep Extensions

3 sets x 15 reps @ 7

Thursday 8/31/23

Accessories

Pull Ups

30 reps

Cable Row

3 sets x 10 reps @ 12

HSPU

3 sets x 5 reps @ 2" pad

Hanging Knee Raise

3 sets x 15 reps

Sunday 8/27/23

Accessories

20 Push Ups

10 Deadbugs

20 Air Squats

5 sets

Saturday 8/26/23

Accessories

Push Ups

100 reps

Saturday 8/12/23

Conditioning

Volleyball

90 min

Friday 8/4/23

Accessories

10 Single Leg RDL each @ 50#s

20 Push Ups

3 sets

10 Shrimp Squats each

5 Pull Ups

3 sets

10 Wide Stance Good Mornings @ 50#s

15 Ab Wheel

3 sets

Conditioning

Swim Workout

20 min

Wednesday 8/2/23

Conditioning

Swim Workout

Tuesday 8/1/23

Conditioning

Swim

25 min

Accessories

15 Hamstring Curls

10 Ab Wheel

3 sets

5 Lateral Lunges each @ 50#

15 Tuck Ups

3 sets

10 Ring Row

10 Deadbug each

3 sets

Conditioning

Pool Workout

15 min