Andrew Keane

#5 in Commitment

73 of 126 workouts attended this off-season

#2 in Push Ups

13,640 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 208
11/18/2017		 #30 on the team
#1. John Levenson 405 		252
6/15/2018		 #20 on the team
#1. Chidi Nna 445 		250
Barbell Bench Press 160
3/15/2018		 #22 on the team
#1. Chidi Nna 265 Matt Noah 265 		158
4/20/2018		 #15 on the team
#1. Chidi Nna 287 		175
Power Clean 115
11/18/2017		 #33 on the team
#1. John Levenson 225 		135
8/13/2018		 #21 on the team
#1. Chidi Nna 231 		160
Pull-Ups 15
3/15/2018		 #4 on the team
#1. Matt Noah 18 		20
8/13/2018		 #5 on the team
#1. Reece LaChance 25 Matt Noah 25 		20
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22

Pause Squat 15 (3 sets)

1. 5 @ 145
2. 5 @ 155
3. 5 @ 185

Single Leg Bench Squat 48 (3 sets)
160

1. 8 @ 160
2. 8 @ 160
3. 8 @ 160

Box Jumps 36 (3 sets)
12

1. 12 @ 0
2. 12 @ 0
3. 12 @ 0

Sun 9/23
Mon 9/10

Single Arm Dumbbell Bench Press 30 (3 sets)
max 50 < PR 56 on 4/11

1. 5 @ 40
2. 5 @ 45
3. 5 @ 50

Chest Supported Neutral Grip Row 24 (3 sets)
max 45 < PR 51 on 1/9

1. 8 @ 40
2. 8 @ 40
3. 8 @ 45

Stability Ball Push-ups 16 (2 sets)

1. 8 @ 140
2. 8 @ 140

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 5/7

1. 12 @ 14
2. 12 @ 14
3. 12 @ 14

Tue 9/11
Wed 9/12
Thu 9/13
Fri 9/14
Sat 9/15
Sun 9/16
Mon 9/3
Tue 9/4
Wed 9/5
Thu 9/6
Fri 9/7
Sat 9/8

Pause Squat 15 (3 sets)

1. 5 @ 165
2. 5 @ 165
3. 5 @ 165

Single Leg Bench Squat 48 (3 sets)
max 140 < PR 160 on 9/1

1. 8 @ 140
2. 8 @ 140
3. 8 @ 140

Box Jumps 36 (3 sets)
12

1. 12 @ 0
2. 12 @ 0
3. 12 @ 0

Sun 9/9
Mon 8/27
Tue 8/28

Pause Squat 25 (5 sets)

1. 5 @ 185
2. 5 @ 185
3. 5 @ 205
4. 5 @ 205
5. 5 @ 205

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 150
2. 8 @ 150
3. 8 @ 150

Single Arm Dumbbell Bench Press 50 (5 sets)
max 55 < PR 56 on 4/11

1. 5 @ 45
2. 5 @ 45
3. 5 @ 50
4. 5 @ 50
5. 5 @ 55

Stability Ball Push-ups 27 (2 sets)

1. 20 @ 140
2. 7 @ 140

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 5/7

1. 12 @ 14
2. 12 @ 14
3. 12 @ 14

Dumbbell Snatch 50 (5 sets)
New PR 45!

1. 5 @ 40
2. 5 @ 40
3. 5 @ 45
4. 5 @ 45
5. 5 @ 45

Wed 8/29
Thu 8/30
Fri 8/31
Sat 9/1

Barbell Deadlift 15 (3 sets)
max 152 < PR 174 on 4/18

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135

Pause Squat 15 (3 sets)

1. 5 @ 185
2. 5 @ 185
3. 5 @ 195

Single Leg Bench Squat 48 (3 sets)
New PR 160!

1. 8 @ 160
2. 8 @ 160
3. 8 @ 160

Box Jumps 36 (3 sets)
New PR 12!

1. 12 @ 140
2. 12 @ 140
3. 12 @ 140

Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)
max 163 < PR 174 on 4/18

1. 5 @ 145
2. 5 @ 145
3. 5 @ 145

Pause Squat 15 (3 sets)

1. 5 @ 155
2. 5 @ 155
3. 5 @ 185

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
max 96 < PR 135 on 8/13

1. 5 @ 85
2. 5 @ 85
3. 5 @ 85

Single Arm Dumbbell Bench Press 30 (3 sets)
max 45 < PR 56 on 4/11

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45

Stability Ball Push-ups 26 (2 sets)

1. 12 @ 0
2. 14 @ 0

Chest Supported Neutral Grip Row 24 (3 sets)
max 40 < PR 51 on 1/9

1. 8 @ 40
2. 8 @ 40
3. 8 @ 40

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 5/7

1. 12 @ 16
2. 12 @ 16
3. 12 @ 16

Thu 8/23
Fri 8/24
Sat 8/25
Sun 8/26
Mon 8/13

Barbell Back Squat 1

Power Clean 1

Pull-Ups 20

Tue 8/14
Wed 8/15
Thu 8/16
Fri 8/17
Sat 8/18
Sun 8/19
Mon 8/6

Kettlebell Swing-Catch-Squat-Press 15 (3 sets)
max 34 < PR 39 on 6/25

1. 5 @ 25
2. 5 @ 25
3. 5 @ 30

Dumbbell Front Rack Lunge 60 (3 sets)
max 30 < PR 40 on 7/9

1. 10 @ 30
2. 10 @ 30
3. 10 @ 30

Dumbbell Floor Press 22 (3 sets)
max 100 < PR 133 on 6/25

1. 10 @ 100
2. 7 @ 100
3. 5 @ 100

Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10
Sat 8/11
Sun 8/12
Mon 7/30

Kettlebell Swing-Catch-Squat-Press 15 (3 sets)
max 34 < PR 39 on 6/25

1. 5 @ 25
2. 5 @ 25
3. 5 @ 30

Dumbbell Front Rack Lunge 60 (3 sets)
max 35 < PR 40 on 7/9

1. 10 @ 30
2. 10 @ 30
3. 10 @ 35

Dumbbell Floor Press 30 (3 sets)
max 80 < PR 133 on 6/25

1. 10 @ 80
2. 10 @ 80
3. 10 @ 80

Box Jumps 30 (3 sets)
10

1. 10 @ 157
2. 10 @ 157
3. 10 @ 157

Tue 7/31
Wed 8/1

Dumbbell Snatch 60 (3 sets)
40

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Bulgarian Split Squat 30 (3 sets)
45

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45

Single Leg Deadlift Row 30 (3 sets)
max 30 < PR 34 on 6/27

1. 5 @ 20
2. 5 @ 30
3. 5 @ 30

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
max 47 < PR 53 on 6/27

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35

Weighted Dips 50 (2 sets)
New PR 160!

1. 30 @ 160
2. 20 @ 160

Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23
Tue 7/24
Wed 7/25

Bulgarian Split Squat 30 (3 sets)
45

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45

Single Leg Deadlift Row 30 (3 sets)
max 28 < PR 34 on 6/27

1. 5 @ 25
2. 5 @ 25
3. 5 @ 28

Dumbbell Snatch 60 (3 sets)
40

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16
Tue 7/17
Wed 7/18

Bulgarian Split Squat 60 (3 sets)
max 40 < PR 45 on 7/11

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Single Arm Kettlebell Squat Press 60 (3 sets)
max 25 < PR 40 on 5/7

1. 10 @ 25
2. 10 @ 25
3. 10 @ 25

Thu 7/19
Fri 7/20
Sat 7/21
Sun 7/22
Mon 7/9

Dumbbell Snatch 60 (3 sets)
40

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Dumbbell Front Rack Lunge 60 (3 sets)
40

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Horizontal Banded Dumbbell Press 30 (3 sets)
47

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35

Hanging Leg Raises 11 (2 sets)
max 6 < PR 8 on 7/2

1. 6 @ 135
2. 5 @ 135

Tue 7/10
Wed 7/11

Bulgarian Split Squat 30 (3 sets)

1. 6 @ 45
2. 5 @ 45
3. 4 @ 45

Single Arm Kettlebell Squat Press 60 (3 sets)
max 35 < PR 40 on 5/7

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35

Depth Jump 30 (3 sets)

1. 10 @ 135
2. 10 @ 155
3. 10 @ 155

Stability Ball Hamstring Curl with Mini Band 10 (3 sets)

1. 10 @ 135
2. 10 @ 135
3. 10 @ 135

Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2

Dumbbell Front Rack Lunge 20 (3 sets)

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Horizontal Banded Dumbbell Press 25 (3 sets)
New PR 47!

1. 10 @ 30
2. 10 @ 35
3. 5 @ 40

Dumbbell Snatch 60 (3 sets)

1. 10 @ 35
2. 10 @ 35
3. 10 @ 40

Hanging Leg Raises 11 (2 sets)

1. 8 @ 135
2. 3 @ 135

Tue 7/3
Wed 7/4

Morin Expert Fitness Assessment Challenge

Sissy Squat 12

Split Squat Shuffle Jump 76

Duck Walk 81

Pistol Squat 81

Clapping Push-up 18

Burpee-Pike Combo 13

Thu 7/5
Fri 7/6

Velociraptor Field Work 1

Sat 7/7
Sun 7/8
Mon 6/25

Dumbbell Front Rack Lunge 30 (3 sets)

1. 6 @ 40
2. 5 @ 40
3. 4 @ 40

Kettlebell Swing-Catch-Squat-Press 15 (3 sets)
39

1. 5 @ 30
2. 5 @ 30
3. 5 @ 35

Dumbbell Floor Press 30 (3 sets)
New PR 133!

1. 10 @ 80
2. 10 @ 90
3. 10 @ 100

Box Jumps 30 (3 sets)

1. 10 @ 38
2. 10 @ 38
3. 10 @ 38

Tue 6/26
Wed 6/27

Bulgarian Split Squat 30 (3 sets)

1. 6 @ 40
2. 5 @ 40
3. 4 @ 40

Single Leg Deadlift Row 26 (3 sets)
New PR 34!

1. 5 @ 30
2. 4 @ 30
3. 4 @ 30

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
New PR 53!

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Weighted Dips 13 (2 sets)

1. 7 @ 155
2. 6 @ 155

Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18

Dumbbell Front Rack Lunge 30 (3 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35

Kettlebell Swing-Catch-Squat-Press 16 (3 sets)

1. 6 @ 25
2. 5 @ 30
3. 5 @ 35

Dumbbell Floor Press 30 (3 sets)
max 53 < PR 101 on 1/8

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40

Tue 6/19
Wed 6/20

Bulgarian Split Squat 26 (3 sets)

1. 5 @ 35
2. 4 @ 35
3. 4 @ 35

Single Leg Deadlift Row 28 (3 sets)

1. 5 @ 25
2. 5 @ 25
3. 4 @ 25

Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11

Barbell Back Squat 20 (4 sets)
New PR 242!

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 215

Power Clean 19 (4 sets)

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 4 @ 115

Tue 6/12
Wed 6/13
Thu 6/14
Fri 6/15

Barbell Back Squat 2

Power Clean 1

Barbell Bench Press 1

Pull-Ups 18

40 Yard Dash

5-10-5

Sat 6/16
Sun 6/17
Mon 6/4

Barbell Back Squat 20 (4 sets)
New PR 208!

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 185

Prowler Shoves 5 (3 sets)
max 101 < PR 180 on 4/9

1. 5 @ 90
2. 5 @ 90
3. 5 @ 90

Close Pull-ups 18 (2 sets)

1. 16 @
2. 2 @

Tue 6/5
Wed 6/6
Thu 6/7
Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28
Tue 5/29
Wed 5/30
Thu 5/31
Fri 6/1
Sat 6/2
Sun 6/3
Mon 5/21
Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14
Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7

Box Squat 25 (5 sets)
New PR 253!

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 185

Single Arm Kettlebell Squat Press 100 (5 sets)
40

1. 10 @ 30
2. 10 @ 30
3. 10 @ 30
4. 10 @ 30
5. 10 @ 30

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 16
2. 30 @ 16
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Pull-Ups 20 (2 sets)
18

1. 18 @
2. 2 @

Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30

Box Squat 25 (5 sets)
New PR 231!

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 185
5. 5 @ 205

Single Arm Kettlebell Squat Press 100 (5 sets)
40

1. 10 @ 30
2. 10 @ 30
3. 10 @ 30
4. 10 @ 30
5. 10 @ 30

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 16
2. 30 @ 16
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23

Box Squat 20 (5 sets)

1. 5 @ 155
2. 5 @ 155
3. 5 @ 155
4. 5 @ 185
5. 0 @ 185

Single Arm Kettlebell Squat Press 100 (5 sets)

1. 10 @ 22
2. 10 @ 22
3. 10 @ 30
4. 10 @ 30
5. 10 @ 30

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 16
2. 30 @ 16
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Dirty Dozen Plyometrics

Pull-Ups 20 (2 sets)
18

1. 18 @
2. 2 @

Tue 4/24
Wed 4/25

Pull-Ups 20 (2 sets)
18

1. 18 @
2. 2 @

Thu 4/26
Fri 4/27

Barbell Back Squat 25 (5 sets)
174

1. 5 @ 155
2. 5 @ 155
3. 5 @ 155
4. 5 @ 155
5. 5 @ 155

Barbell Bench Press 25 (5 sets)
max 152 < PR 158 on 4/20

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 5 @ 135

Sat 4/28
Sun 4/29
Mon 4/16

Power Clean

Medicine Ball Slams 150 (5 sets)

1. 30 @ 20
2. 30 @ 20
3. 30 @ 20
4. 30 @ 20
5. 30 @ 20

Tue 4/17
Wed 4/18

Barbell Deadlift 25 (5 sets)

1. 5 @ 155
2. 5 @ 155
3. 5 @ 155
4. 5 @ 155
5. 5 @ 155

Pull-Ups 21 (2 sets)
18

1. 18 @
2. 3 @

Thu 4/19
Fri 4/20

Barbell Back Squat 25 (5 sets)

1. 5 @ 155
2. 5 @ 155
3. 5 @ 155
4. 5 @ 155
5. 5 @ 155

Barbell Bench Press 25 (5 sets)
New PR 158!

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 5 @ 140

Pull-Ups 20 (2 sets)
18

1. 18 @
2. 2 @

Sat 4/21
Sun 4/22
Mon 4/9

Front Split Squat 50 (5 sets)

1. 5 @ 115
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 5 @ 115

Prowler Shoves 50 (5 sets)
180

1. 10 @ 135
2. 10 @ 135
3. 10 @ 135
4. 10 @ 135
5. 10 @ 135

Terrible Twenty Leg Plyometrics

Pull-Ups 20 (2 sets)
New PR 18!

1. 18 @
2. 2 @

Tue 4/10
Wed 4/11

Single Arm Dumbbell Bench Press 50 (5 sets)
New PR 56!

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Thu 4/12
Fri 4/13

Barbell Bench Press 25 (5 sets)
max 152 < PR 154 on 3/6

1. 5 @ 130
2. 5 @ 130
3. 5 @ 130
4. 5 @ 130
5. 5 @ 135

Sat 4/14
Sun 4/15
Mon 4/2

Front Split Squat

Prowler Shoves 50 (5 sets)

1. 10 @ 135
2. 10 @ 135
3. 10 @ 135
4. 10 @ 135
5. 10 @ 135

Terrible Twenty Leg Plyometrics

Pull-Ups 17 (2 sets)
15

1. 15 @
2. 2 @

Tue 4/3
Wed 4/4

Clean Pull 25 (5 sets)

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Single Arm Dumbbell Bench Press 50 (5 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45
4. 5 @ 45
5. 5 @ 45

Thu 4/5
Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26
Tue 3/27

Push Up 200

Wed 3/28

Push Up 200

Thu 3/29

Push Up 200

Fri 3/30

Push Up 200

Sat 3/31

Push Up 100

Sun 4/1
Mon 3/19

Push Up 200

Overhead Barbell Squat 15 (5 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45

Terrible Twenty Leg Plyometrics

Pull-Ups 17 (2 sets)
New PR 15!

1. 15 @
2. 2 @

Tue 3/20

Push Up 200

Wed 3/21

Push Up 200

Thu 3/22

Push Up 200

Fri 3/23

Push Up 200

Sat 3/24

Push Up 200

Sun 3/25

Push Up 200

Mon 3/12

Push Up 50

Tue 3/13

Push Up 200

Wed 3/14

Push Up 200

Thu 3/15

Push Up 200

Fri 3/16

Push Up 200

Sat 3/17

Push Up 200

Sun 3/18

Push Up 200

Mon 3/5

Dumbbell Snatch 56 (5 sets)

1. 7 @ 40
2. 6 @ 40
3. 5 @ 40
4. 5 @ 40
5. 5 @ 40

Horizontal Banded Dumbbell Press 25 (5 sets)
35

1. 6 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 30
5. 4 @ 30

Half Kneeling Dumbbell Shoulder Press

Pull-Ups 15 (2 sets)
13

1. 13 @
2. 2 @

Push Up 280

Tue 3/6

Barbell Bench Press 18 (5 sets)
New PR 154!

1. 5 @ 135
2. 4 @ 135
3. 4 @ 135
4. 3 @ 145
5. 2 @ 145

Push Up 280

Wed 3/7

Push Up 180

Thu 3/8

Pull-Ups 15 (2 sets)
New PR 14!

1. 14 @
2. 1 @

Push Up 200

Fri 3/9

Push Up 200

Sat 3/10

Push Up 200

Sun 3/11

Push Up 200

Mon 2/26

Push Up 200

Dumbbell Snatch 52 (5 sets)

1. 6 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 5 @ 40

Horizontal Banded Dumbbell Press 27 (5 sets)
New PR 35!

1. 6 @ 30
2. 6 @ 30
3. 6 @ 30
4. 5 @ 30
5. 4 @ 30

Half Kneeling Dumbbell Shoulder Press 68 (5 sets)
New PR 37!

1. 8 @ 30
2. 7 @ 30
3. 7 @ 30
4. 6 @ 30
5. 6 @ 30

Pull-Ups 15 (2 sets)
New PR 13!

1. 13 @
2. 2 @

Tue 2/27

Push Up 200

Barbell Bench Press 19 (5 sets)
max 145 < PR 152 on 2/20

1. 6 @ 125
2. 5 @ 125
3. 4 @ 125
4. 3 @ 135
5. 1 @ 135

Wed 2/28

Push Up 200

Thu 3/1

Push Up 200

Fri 3/2

Push Up 250

Sat 3/3

Push Up 150

Sun 3/4

Push Up 200

Mon 2/19

Push Up 200

Horizontal Banded Dumbbell Press 25 (5 sets)
34

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 30
5. 5 @ 30

Pull-Ups 16 (2 sets)
12

1. 12 @
2. 4 @

Tue 2/20

Push Up 200

Barbell Bench Press 22 (5 sets)

1. 5 @ 125
2. 5 @ 125
3. 5 @ 125
4. 5 @ 135
5. 2 @ 145

Wed 2/21

Push Up 200

Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12

Push Up 100

Dumbbell Snatch 50 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 35
5. 5 @ 35

Horizontal Banded Dumbbell Press 25 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 30
5. 5 @ 30

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 30
5. 5 @ 30

Tue 2/13

Push Up 200

Wed 2/14

Push Up 200

Thu 2/15

Push Up 200

Fri 2/16

Push Up 200

Sat 2/17

Push Up 200

Sun 2/18

Push Up 150

Mon 2/5
Tue 2/6
Wed 2/7
Thu 2/8
Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29
Tue 1/30
Wed 1/31
Thu 2/1
Fri 2/2
Sat 2/3
Sun 2/4
Mon 1/22

Push Up 500

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/4

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 80
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

Dumbbell Floor Press 25 (5 sets)
max 90 < PR 101 on 1/8

1. 5 @ 80
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

Forearm Planks 120 (3 sets)

1. 45 @
2. 45 @
3. 30 @

Side Plank 240 (3 sets)

1. 45 @ 0
2. 45 @ 0
3. 30 @ 0

Reverse Plank 120 (3 sets)

1. 45 @ 0
2. 45 @ 0
3. 30 @ 0

Pull-Ups 14 (2 sets)
New PR 12!

1. 12 @
2. 2 @

Tue 1/23

Push Up 200

Dumbbell Snatch 25 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 35
5. 5 @ 35

Wed 1/24

Push Up 200

Thu 1/25

Push Up 200

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/4

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Pull-Ups 15 (2 sets)
12

1. 12 @
2. 3 @

Fri 1/26

Push Up 200

Sat 1/27
Sun 1/28
Mon 1/15

Push Up 200

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/4

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 80
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

Dumbbell Floor Press 25 (5 sets)
max 90 < PR 101 on 1/8

1. 5 @ 80
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Side Plank 270 (3 sets)

1. 45 @ 0
2. 45 @ 0
3. 45 @ 0

Reverse Plank 135 (3 sets)

1. 45 @ 0
2. 45 @ 0
3. 45 @ 0

Pull-Ups 14 (2 sets)
10

1. 10 @
2. 4 @

Tue 1/16

Push Up 200

Trap Bar Deadlift 25 (5 sets)
max 253 < PR 276 on 12/6

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

Dumbbell Snatch 25 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 35
5. 5 @ 35

Wed 1/17

Push Up 200

Thu 1/18

Push Up 200

Pull-Ups 14 (2 sets)
10

1. 10 @
2. 4 @

Fri 1/19

Push Up 200

Sat 1/20

Push Up 200

Sun 1/21

Push Up 200

Mon 1/8

Push Up 200

High Pulls 25 (5 sets)
max 107 < PR 129 on 12/4

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 80
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

Dumbbell Floor Press 20 (5 sets)

1. 5 @ 80
2. 5 @ 80
3. 5 @ 90
4. 5 @ 90

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Side Plank 270 (3 sets)

1. 45 @ 0
2. 45 @ 0
3. 45 @ 0

Reverse Plank 135 (3 sets)

1. 45 @ 0
2. 45 @ 0
3. 45 @ 0

Pull-Ups 13 (2 sets)
10

1. 10 @
2. 3 @

Tue 1/9

Push Up 200

Trap Bar Deadlift 25 (5 sets)
max 253 < PR 276 on 12/6

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

Dumbbell Snatch 25 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 5 @ 40

Chest Supported Neutral Grip Row 25 (5 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45
4. 5 @ 45
5. 5 @ 45

Wed 1/10

Push Up 200

Thu 1/11

Push Up 200

High Pulls 25 (5 sets)
max 113 < PR 129 on 12/4

1. 5 @ 100
2. 5 @ 100
3. 5 @ 100
4. 5 @ 100
5. 5 @ 100

Fri 1/12

Push Up

Sat 1/13

Push Up 200

Sun 1/14

Push Up 200

Mon 1/1

Pull-Ups 13 (2 sets)
10

1. 10 @
2. 3 @

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Push Up 200

Tue 1/2

Push Up 200

Wed 1/3

Trap Bar Deadlift 25 (5 sets)
max 253 < PR 276 on 12/6

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

High Pulls 25 (5 sets)
max 107 < PR 129 on 12/4

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45
4. 5 @ 45
5. 5 @ 45

Push Up 200

Thu 1/4

Push Up 200

Fri 1/5

Dumbbell Rows 50 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Push Up 200

Sat 1/6

Push Up 200

Sun 1/7

Push Up 200

Mon 12/25

Pull-Ups 13 (2 sets)
10

1. 10 @
2. 3 @

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Goblet Squat 25 (5 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45
4. 5 @ 45
5. 5 @ 45

Dumbbell Snatch 25 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 35
5. 5 @ 35

Tue 12/26
Wed 12/27

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 5 @ 40

Dumbbell Snatch 23 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 3 @ 40

Thu 12/28
Fri 12/29

Dumbbell Rows 50 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Goblet Squat 25 (5 sets)
New PR 62!

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 55

Sat 12/30
Sun 12/31
Mon 12/18

Pull-Ups 13 (2 sets)
10

1. 10 @
2. 3 @

Front Squat 25 (5 sets)
max 219 < PR 253 on 12/4

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 185
5. 5 @ 195

High Pulls 25 (5 sets)
max 107 < PR 129 on 12/4

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Forearm Planks 180 (4 sets)

1. 60 @
2. 60 @
3. 60 @
4. 0 @

Tue 12/19
Wed 12/20

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 5 @ 45

Thu 12/21
Fri 12/22

Dumbbell Rows 50 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Prowler Push

Sat 12/23
Sun 12/24
Mon 12/11

Pull-Ups 14 (2 sets)
10

1. 10 @
2. 4 @

Front Squat 19 (5 sets)
max 231 < PR 253 on 12/4

1. 5 @ 195
2. 5 @ 205
3. 5 @ 205
4. 2 @ 205
5. 2 @ 205

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/4

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 12/12
Wed 12/13

Trap Bar Deadlift 25 (5 sets)
max 253 < PR 276 on 12/6

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/4

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Dumbbell Alternating Incline Bench 48 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 4 @ 40

Thu 12/14
Fri 12/15

Dumbbell Rows 50 (5 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45
4. 5 @ 45
5. 5 @ 45

Prowler Push

Sat 12/16
Sun 12/17
Mon 12/4

Pull-Ups 13 (2 sets)
New PR 10!

1. 10 @
2. 3 @

Front Squat 25 (5 sets)
New PR 253!

1. 5 @ 185
2. 5 @ 205
3. 5 @ 225
4. 5 @ 195
5. 5 @ 195

High Pulls 3 (5 sets)
129

1. 5 @ 115
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 3 @ 115

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 12/5
Wed 12/6

Trap Bar Deadlift 25 (5 sets)
New PR 276!

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 245

Dumbbell Alternating Incline Bench 46 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 3 @ 45

Thu 12/7
Fri 12/8
Sat 12/9
Sun 12/10
Mon 11/27

Front Squat 5 (5 sets)

1. 5 @ 195
2. 5 @ 195
3. 4 @ 195
4. 3 @ 195
5. 5 @ 185

High Pulls 24 (5 sets)

1. 5 @ 115
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 4 @ 115

Pull-Ups 14 (2 sets)

1. 8 @
2. 6 @

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 11/28
Wed 11/29

Trap Bar Deadlift 25 (5 sets)

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 205
5. 5 @ 215

High Pulls 25 (5 sets)
129

1. 5 @ 115
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 5 @ 115

Dumbbell Alternating Incline Bench 30 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40

Thu 11/30
Fri 12/1

Dumbbell Rows 50 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 5 @ 40

Sat 12/2
Sun 12/3