Friday 9/30/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Single Arm Landmine Press

3 sets x 8 reps each arm @ 50#

Dumbbell Pullover

3 sets x 12 reps @ 40#

Conditioning

Treadmill

45 min @ 3.1 mph w/ 12.0 Incline

Thursday 9/29/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Single Arm Kettlebell Swing

4 sets x 7 reps each arm @ 62#

Neutral Grip Pull Ups

3 sets x 10 reps

Dips

3 sets x 12 reps

Conditioning

25 min @ 3.0 mph w/ 15.0 Incline

Tuesday 9/27/22

Accessories

Back Squat

5 sets x 5 reps @ 185#

Pull Ups

4 sets x 10 reps

GHD Sit Ups

3 sets x 12 reps

Seated Calf Raise

4 sets x 10 reps @ 70#

Leg Press

4 sets x 8 reps @ 360#

RDL Machine

2 sets x 10 reps @ 180#

Sunday 9/25/22

Conditioning

Volleyball

Saturday 9/24/22

Weightlifting

Snatch

5 sets x 1 rep @ 80

Power Clean & Jerk

5 sets x 1 rep @ 100

Accessories

Single Arm Row

4 sets x 15 reps each arm @ 65#

Ab Strap L-Hang

4 sets x 15 sec

Friday 9/23/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Bulgarian Split Squat

4 sets x 8 reps each leg @ 50#s

Pull Up

5 sets x 5 reps

Stomach Vacuums

5 sets x 5 sec

Ab Wheel

4 sets x 12 reps

Wednesday 9/21/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Single Arm Kettlebell Swings

5 sets x 10 reps each arm @ 35#

Pull Up

5 sets x 5 reps

Stomach Vaccuums

5 sets x 5 sec

V-Ups

3 sets x 10 reps

Tuesday 9/20/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 3 reps @ 275#

Landmine Single Leg RDL

3 sets x 10 reps each side @ 90#

Pull Up

3 sets x 8 reps

Ab Strap Hanging Single Leg Raise

3 sets x 10 reps each side

Monday 9/19/22

Accessories

Legs at LA w/ Tyler

Sunday 9/18/22

Conditioning

Volleyball

Saturday 9/17/22

Weightlifting

Snatch

6 sets x 1 rep @ 80 kg

Clean

5 sets x 1 rep @ 100 kg

Accessories

Lu Raises

3 sets x 15 reps @ 10#s

Pull Up

4 sets x 10 reps

Single Arm Farmer Hold

4 sets x 15 sec each arm @ 150#

Thursday 9/15/22

Accessories

Sots Press

3 sets x 5 reps @ 65#

Strict Press

3 sets x 10 reps @ 65#

Ring Row (Feet Elevated)

3 setes x 10 reps

Pull Up

4 sets x 8 reps

Conditioning

Treadmill

45 min @ 3.1 mph w/ 15.0 Incline

Wednesday 9/14/22

Accessories

Step Back Lunge

5 sets x 5 reps each leg @ 135#

 - superset -

5 Box Jumps @ 26"

Glute Ham Raise

3 sets x 10 reps

Pull Up

4 sets x 8 reps

Tuesday 9/13/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 15.0 Incline

Accessories

Iron Scap

25 / 7

Side Bend

3 sets x 10 reps each side @ 90#

Pull Ups

4 sets x 8 reps

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Half Kneeling Banded Chop Press

2 sets x 15 reps each side @ red