Wednesday 1/31/24

Conditioning

Treadmill

15 min @ 5.0 mph w/ 3.0 Incline

Monday 1/29/24

Conditioning

Treadmill

15 min @ 5.0 mph w/ 2.0 Incline

Sunday 1/28/24

Conditioning

Volleyball

60 min

Saturday 1/27/24

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Accessories

Back Squat

3 sets x 3 reps @ 110 kg

Friday 1/26/24

Accessories

5 Pull Ups

10 Push Ups

10 KB Swings (26#)

10 sets

Cable Chest Fly

3 sets x 15 reps @ 2

Thursday 1/25/24

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Accessories

Back Squat

4 sets x 3 reps @ 100 kg

Tuesday 1/23/24

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Accessories

Back Squat

3 sets x 3 reps @ 100 kg

Monday 1/22/24

Conditioning

Treadmill

15 mi @ 5.0 mph w/ 3.0 Incline

Saturday 1/20/24

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Monday 1/15/24

Conditioning

Treadmill

10 min @ 5.0 mph w/ 2.0 Incline

Sunday 1/14/24

Conditioning

Volleyball

40 min

Saturday 1/13/24

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Accessories

Box Jump (Paused)

3 sets x 3 reps @ 20"

Cable Tricep Extension

3 sets x 15 reps @ #5

Low to High Cable Fly (19)

3 sets x 12 reps @ #2

High to Low Cable Chest Press (10)

3 sets x 15 reps @ #5

Behind The Neck Strict Press

4 sets x 10 reps @ 25 kg

Thursday 1/11/24

Accessories

Box Jump

3 sets x 5 reps @ 24"

Modified Sumo Deadlift

5 sets x 5 reps @ 120 kg

Deadbug

3 sets x 10 reps each side

Conditioning

100 Burpees

8:35

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#