Bang Out Volleyball
1 sessions per week
Must use App app to view and log training
Program Training
A1
Sprint
4 x 10 @ 8
A2
Snap Down
3 x 5
B
Clean Pull
4 x 5 @ 85 %
C1
Front Squat
4 x 6 @ 70 %
C2
Pull-Up
4 x 6
C3
Dips
3 x 8
D1
Deficit RDL
3 x 8 @ 60 %
D2
Ring False Grip Hang
@ 0:15
E1
Partner Nordic Hamstring Curl
3 x 5
E2
Standing Calf Raises
3 x 12 @ 65 %
E3
Barbell Hip Thrust
3 x 10
E4
Hanging Leg Raise
3 x 10
F
Copenhagen Plank
3 x 0:20
G
Rowing
5 x 300
H
Assault Bike
A
Jiu Jitsu or Rock Climbing
A
6" Single Leg Depth Land
3 x 2 @ 6
B
Pull-up
4 x 6
C1
Barbell Bench Press
5 x 5 @ 70 %
C2
Chest-Supported DB Row
4 x 10
D1
SA DB Bench
3 x 8
D2
DB Split Squat
3 x 8
E1
Band External Rotation
3 x 12
E2
Incline Bicep Curl
3 x 12
E3
Overhead Cable Tricep Ext
3 x 12
E4
Towel Grip DB Farmer's Carry
3 x 40
F
Side Plank
3 x 0:30
A
Sled Drag
3 x 50
B
Slant Board ISO Wall Sit
3 x 0:45
C
Incline Walk
1 x 20:00
A1
Sprint
3 x 10 @ 8
A2
Spanish Squat
3 x 0:30
A3
Lateral Bound to SL Hold
3 x 4
B
Tall Clean
4 x 4 @ 45 lb
C
Hang Snatch Pull
3 x 3 @ 80 %
D
Snatch Grip Push Press
4 x 4 @ 60 %
E1
DB Shoulder Press
3 x 8
E2
Overhead Cable Tricep Ext
3 x 12
F1
Leg Extension
3 x 15
F2
Seated Calf Raises
3 x 15 @ 60 %
F3
Cable Pull Throughs
3 x 12
F4
Ab Wheel
3 x 8
G
Assault Bike
EMOM
H
12m EMOM Rower + KB Farmers Carry + Bike Erg + Sled Drag
A
Depth Land (12")
3 x 3 @ 12
B
Snatch Balance
4 x 3 @ 50 %
C
Ab Rollout
3 x 8
D
Paloff Press
3 x 0:30
E
DB Reverse Lunge
3 x 8
F1
Lying Leg Curl
3 x 12
F2
Single Leg DB RDL
3 x 8 @ 60 %
F3
Hammer Curl
3 x 10
F4
Cable Facepull
3 x 15
F5
Band External Rotation
3 x 15
A
Walk
1 x 20:00
