Tuesday 1/9/24

Accessories

Box Jump

3 sets x 3 reps @ 24"

Back Squat

5 sets x 5 reps @ 80 kg

Single Leg Hip Thrust

3 sets x 10 reps each leg

Side Bend

3 sets x 10 reps each side @ 70#

Monday 1/8/24

Accessories

Pull Up

10-4-6-4

Push Up

25-15-10-7

Neutral Grip Pull Up

4-4-4-3

Dip

5-5-5-5

Sunday 1/7/24

Conditioning

Volleyball

30 min

Saturday 1/6/24

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Accessories

Single Leg RDL

3 sets x 8 reps each leg @ 60#

10 sec Hollow Hold

10 V-Ups

10 Tuck Ups

2 sets

Friday 1/5/24

Accessories

Pull Up

10-4-2-2

Push Up

28-10-7-5

Neutral Grip Pull Up

5-3-3-3

Dip

10-5-5-5

10 sec Hollow Hold

10 V-Ups

10 Tuck Ups

2 sets

Thursday 1/4/24

Accessories

Box Jump

3 sets x 3 rep @ 30"

Modified Sumo Deadlift

5 sets x 5 reps @ 100 kg

Wednesday 1/3/24

Accessories

Pull Up

9-4-3-3

Push Up

25-12-7-7

Deadbug

4 sets x 10 reps each side

Single Arm Farmer Carry

4 sets x 10 m each arm @ 70#

Dip

8-5-3-3

Rear Delt Fly

2 sets x 15 reps @ 5#s

Conditioning

Biking and Skiing for 30 min w/ Tyler

Tuesday 1/2/24

Accessories

Box Jump

3 sets x 3 reps @ 24"

Back Squat

5 sets x 5 reps @ 70 kg

Monday 1/1/24

Accessories

Pull Up

9-4-2-2

Push Up

24-10-6-7

Stall Bar Leg Raise

10-5-4-4

Dip

6-2-3-2

Monday 12/18/23

Accessories

Push Ups

100 reps

Deadbugs

3 sets x 10 reps each side

Saturday 12/9/23

Accessories

10 Push Ups

10 Air Squats

10 Single Leg RDL each leg

2 rounds

 - then -

10 Push Ups

10 Goblet Squats @ 50#

10 Single Arm Rows each arm

10 Single Leg RDL each leg @ 0#

2 rounds

Bird Dog Row

3 sets x 8 reps each arm @ 50#

Suitcase March

3 sets x 10 steps each arm @ 50#

Adductor Plank

3 sets x 15 sec each leg

Tuesday 12/5/23

Accessories

Pull Ups

50 reps

Sunday 12/3/23

Conditioning

Volleyball

30 min

Saturday 12/2/23

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

Clean & Jerk

3 sets x 1 rep @ 90 kg

Accessories

Bulgarian Split Squat

4 sets x 5 reps each leg @ 70#

Neutral Pull Up

4 sets x 5 reps

RDL

4 sets x 5 reps @ 45 kg