Thursday 3/31/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

1 set x 1 rep @ 310#

RDL

3 sets x 8 reps @ 225#

Glute Ham Raise

3 sets x 10 reps

Ab Strap Single Leg Raise

2 sets x 10 reps each leg

Ab Strap L-Hang

3 sets x 10 sec

Wednesday 3/30/22

Conditioning

200 m Run

1:1

10 rounds

16:29 w/ Nate

Tuesday 3/29/22

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 90#s

Neutral Grip Pull Ups

6 sets x 6 reps

GHD Sit Ups

4 sets x 15 reps

Monday 3/28/22

Accessories

Back Squat

1 set x 2 reps @ 310#

Single Arm Single Leg RDL

2 sets x 10 reps each side @ 85#

Glute Ham Raise

3 sets x 15 reps

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Sunday 3/27/22

Weightlifting

Snatch

1 set x 1 rep @ 90 kg

Clean & Jerk

5 sets x 1 rep @ 30 kg

Accessories

Single Arm Single Leg RDL

3 sets x 10 reps each side @ 80#

Ab Wheel

4 sets x 15 reps

Friday 3/25/22

Accessories

Neutral Grip Pull Ups

6 sets x 6 reps

Single Arm Dumbbell Push Press

3 sets x 5 reps each arm @ 65#

Pull Ups

3 sets x 6 reps

Dips

3 sets x 15 reps

GHD Hip Extension

3 sets x 15 reps

Ab Strap Hanging Single Leg Raises

4 sets x 20 reps each side

Thursday 3/24/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Banded Back Squat

3 sets x 3 reps @ 140# + blue bands

Bulgarian Split Squat

3 sets x 8 reps each leg @ 50#s

Single Arm Single Leg RDL

3 sets x 10 reps each side @ 75#

GHD Sit Up

2 sets x 20 reps

Shoulder w/ Tyler at LA

Tuesday 3/22/22

Accessories

Single Arm Landmine Push Press

3 sets x 5 reps each arm @ 80#

Dumbbell Bench Press

3 sets x 10 reps @ 85#s

Neutral Grip Pull Ups

6 sets x 6 reps

GHD Hip Extension

2 sets x 20 reps

Pilates

Monday 3/21/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

1 set x 1 rep @ 310#

Single Arm Single Leg RDL

3 sets x 10 reps each side @ 85#

GHR

3 sets x 10 reps

GHD Sit Up

4 sets x 15 reps

Sunday 3/20/22

Weightlifting

Snatch

3 sets x 1 rep @ 70 kg

Clean & Jerk

5 sets x 1 rep @ 20 kg

Accessories

Trap Bar Deadlift (Higher Handles)

3 sets x 3 reps @ 207 kg

Ab Wheel

4 sets x 15 reps

Saturday 3/19/22

Accessories

Seated Dumbbell Press

3 sets x 8 reps

 - superset -

10 Deadbug

Dips

3 sets x 15 reps

 - superset -

10 Bird Dogs

Pull Ups

5 sets x 5 reps

Friday 3/18/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 1 rep @ 310#

GHR

3 sets x 10 reps

GHD Sit Up

4 sets x 15 reps

Thursday 3/17/22

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Press

5 sets x 1 rep @ 10 kg

Wednesday 3/16/22

Accessories

Single Leg RDL

4 sets x 10 reps each leg @ 65#

Single Arm Lunge Thruster

3 sets x 5 reps each arm @ 50#

Ab Strap Hanging Around the World

4 sets x 12 reps