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

Thursday 11/30/23

Accessories

Pull Ups

50 reps

Wednesday 11/29/23

Weightlifting

Snatch

5 sets x 2 reps @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Accessories

Back Squat

4 sets x 5 reps @ 90 kg

Monday 11/27/23

Accessories

Modified Sumo Deadlift

Heavy Single

182 kg

Conditioning

5 Pull Ups

5 Dips

10 Stall Bar Leg Raises

10 Wall Ball (10# / 10')

5 rounds

14:04

Sunday 11/26/23

Conditioning

Volleyball

45 min

Saturday 11/25/23

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Friday 11/24/23

Conditioning

5 Pull Ups

7 Dips

10 Burpees

20 Lunges

5 rounds

15:41

Thursday 11/23/23

Accessories

Back Squat

Heavy Single

130 kg

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