Tuesday 6/27/23

Accessories

Push Ups

50 reps

Conditioning

Run

2 miles

16:52

Sunday 6/25/23

Conditioning

Volleyball

45 min

Sunday 6/18/23

Conditioning

Volleyball

150 min

Saturday 6/17/23

Accessories

Dumbbell Bench Press

5 sets x 10 reps @ 50#s

Chest Supported Dumbbell Row

3 sets x 12 reps @ 50#s

 - superset -

Incline Dumbbell Bicep Curls

3 sets x 10 reps @ 20#s

Single Leg RDL

3 sets x 8 reps each leg @ 65#

Banded Box Step Up

3 sets x 20 reps each leg @ 14" w/ green band

Deadbug

3 sets x 10 reps each side

Thursday 6/15/23

Conditioning

Treadmill

10 min @ 6.0 mph w/ 3.0 Incline

Tuesday 6/13/23

Accessories

Pull Ups

40 reps

Sunday 6/11/23

Conditioning

Volleyball

120 min

Saturday 6/10/23

Weightlifting

Snatch

6 sets x 1 rep @ 50 kg

Clean & Jerk

6 sets x 1 rep @ 70 kg

Accessories

Seated Dumbbell Press

3 sets x 10 reps @ 35#s

Dumbbell Pullover

3 sets x 10 reps @ 50#

Side Bend

3 sets x 12 reps @ 70#

Sunday 6/4/23

Conditioning

Volleyball

60 min

Thursday 6/1/23

Accessories

100 Push Ups

Wednesday 5/31/23

Conditioning

Treadmill

20 min @ 5.0 mph w/ 3.0 Incline

Tuesday 5/30/23

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Sunday 5/28/23

Accessories

Back Squat

3 sets x 10 reps @ 40 kg

Strict Press

3 sets x 10 reps @ 20 kg

RDL

3 sets x 10 reps @ 60 kg

Push Ups

3 sets x 10 reps

Dumbbell Pullover

3 sets x 10 reps @ 25#

Single Arm Dumbbell Press

3 sets x 10 reps each arm @ 25#

Side Bend

3 sets x 10 reps each side @ 24 kg

Single Arm Cable Row

3 sets x 10 reps each arm @ 30 kg

Pull Up

3 sets x 5 reps

Conditioning

Volleyball

60 min

Monday 5/22/23

Conditioning

Treadmill

20 min @ 5.0 mph w/ 3.0 Incline