Monday 11/20/23

Conditioning

2 min Bike (Damper @ 4, 150+ watts)

2 min Ski (Damper @ 1, 150+ watts)

5 rounds

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Sunday 11/19/23

Conditioning

Volleyball

45 min

Saturday 11/18/23

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

4 sets x 1 rep @ 80 kg

Accessories

Box Jump

3 sets x 3 reps

Back Squat

3 sets x 3 reps @ 80 kg

Neutral Grip Pull Ups

4 sets x 6 reps

RDL

4 sets x 10 reps @ 45 kg

Friday 11/17/23

Conditioning

5 Pull Ups

10 Push Ups

15 Air Squats

7 rounds

Accessories

Dumbbell Strict Press

3 sets x 10 reps @ 25#

Stall Bar Leg Raises

3 sets x 10 reps

Monday 11/13/23

Conditioning

5 Pull Ups

10 Push Ups

10 Deadbugs

20 Lunges

6 rounds

13:30

Sunday 11/12/23

Conditioning

Volleyball

45 min

Monday 11/6/23

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Sunday 11/5/23

Conditioning

Volleyball

45 min

Saturday 11/4/23

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Accessories

Pull Ups

4 sets x 5 reps

Push Ups

4 sets x 10 reps

Stall Bar Leg Raises

3 sets x 10 reps

Wednesday 11/1/23

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Accessories

Pull Ups

4 sets x 5 reps

Push Ups

4 sets x 10 reps

Stall Bar Leg Raises

3 sets x 10 reps

Sunday 10/22/23

Conditioning

Volleyball

120 min

Saturday 10/21/23

Conditioning

Bas Boxing

2 min on / 1 min rest

10 rounds

Tuesday 10/10/23

Accessories

Push Ups

100 reps

Monday 10/2/23

BJJ (No Gi)

Mount control practice

Rolled for about 15 min