Matt Noah

#2 in Commitment

82 of 126 workouts attended this off-season

#6 in Push Ups

7,075 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 386
3/15/2018		 #3 on the team
#1. John Levenson 405 		426
7/23/2018		 #2 on the team
#1. Chidi Nna 445 		405
Barbell Bench Press 265
3/15/2018		 #1 on the team 276
5/30/2018		 #2 on the team
#1. Chidi Nna 287 		400
Power Clean 185
3/15/2018		 #6 on the team
#1. John Levenson 225 		205
6/15/2018		 #4 on the team
#1. Chidi Nna 231 		315
Pull-Ups 18
3/15/2018		 #1 on the team 25
6/15/2018		 #1 on the team 25
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22

Pause Squat 5 (3 sets)

1. 5 @ 265

Box Jumps 36 (3 sets)
12

1. 12 @ 175
2. 12 @ 175
3. 12 @ 175

Sun 9/23
Mon 9/10

Single Arm Dumbbell Bench Press 30 (3 sets)
max 75 < PR 85 on 8/22

1. 5 @ 70
2. 5 @ 75
3. 5 @ 75

Chest Supported Neutral Grip Row 24 (3 sets)
New PR 75!

1. 8 @ 60
2. 8 @ 65
3. 8 @ 75

Stability Ball Push-ups 35 (2 sets)

1. 15 @ 175
2. 20 @ 175

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/11

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

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

Barbell Deadlift 5 (3 sets)
max 298 < PR 354 on 6/8

1. 5 @ 245
2. 5 @ 245
3. 5 @ 265

Pause Squat 15 (3 sets)

1. 5 @ 245
2. 5 @ 275
3. 5 @ 295

Single Leg Bench Squat 48 (3 sets)
max 35 < PR 175 on 8/20

1. 8 @ 35
2. 8 @ 35
3. 8 @ 35

Box Jumps 36 (3 sets)

1. 12 @ 175
2. 12 @ 175
3. 12 @ 175

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

Pause Squat 25 (5 sets)

1. 5 @ 225
2. 5 @ 245
3. 5 @ 245
4. 5 @ 265
5. 5 @ 265

Single Leg Bench Squat 48 (3 sets)
max 50 < PR 175 on 8/20

1. 8 @ 50
2. 8 @ 50
3. 8 @ 50

Single Arm Dumbbell Bench Press 50 (5 sets)
max 80 < PR 85 on 8/22

1. 5 @ 55
2. 5 @ 65
3. 5 @ 70
4. 5 @ 75
5. 5 @ 80

Stability Ball Push-ups 20 (2 sets)

1. 10 @ 175
2. 10 @ 175

Medicine Ball Slams 48 (3 sets)
max 24 < PR 30 on 6/11

1. 12 @ 10
2. 12 @ 10
3. 24 @ 10

Dumbbell Snatch 50 (5 sets)
50

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

Terrible Twenty Leg Plyometrics

Wed 8/29
Thu 8/30
Fri 8/31
Sat 9/1
Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)
max 287 < PR 354 on 6/8

1. 5 @ 255
2. 5 @ 255
3. 5 @ 255

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 175
2. 8 @ 175
3. 8 @ 175

Tue 8/21
Wed 8/22

Power Clean 14 (3 sets)
max 174 < PR 205 on 6/15

1. 5 @ 135
2. 5 @ 155
3. 4 @ 155

Single Arm Dumbbell Bench Press 30 (3 sets)
New PR 85!

1. 5 @ 80
2. 5 @ 85
3. 5 @ 85

Stability Ball Push-ups 27 (2 sets)

1. 12 @ 175
2. 15 @ 175

Chest Supported Neutral Grip Row 24 (3 sets)
max 50 < PR 68 on 2/6

1. 8 @ 50
2. 8 @ 50
3. 8 @ 50

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/11

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

Thu 8/23
Fri 8/24
Sat 8/25
Sun 8/26
Mon 8/13
Tue 8/14
Wed 8/15
Thu 8/16
Fri 8/17
Sat 8/18
Sun 8/19
Mon 8/6

Power Clean 15 (5 sets)
max 170 < PR 205 on 6/15

1. 5 @ 135
2. 3 @ 155
3. 3 @ 155
4. 2 @ 165
5. 2 @ 165

Barbell Back Squat 10 (3 sets)
max 377 < PR 426 on 7/23

1. 5 @ 315
2. 5 @ 335
3. 0 @ 375

Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10

Barbell Deadlift 7 (4 sets)
max 253 < PR 354 on 6/8

1. 5 @ 225
2. 2 @ 245

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 5 @ 60
5. 5 @ 60

Stability Ball Push-ups 25 (2 sets)

1. 15 @ 175
2. 10 @ 175

Horizontal Pulls 20 (2 sets)

1. 10 @
2. 10 @

Sat 8/11
Sun 8/12
Mon 7/30
Tue 7/31
Wed 8/1

Dumbbell Snatch 50 (5 sets)

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

Barbell Deadlift 18 (4 sets)
max 334 < PR 354 on 6/8

1. 5 @ 225
2. 5 @ 275
3. 5 @ 275
4. 3 @ 315

Stability Ball Push-ups 35 (2 sets)

1. 20 @ 175
2. 15 @ 175

Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23

Power Clean 24 (5 sets)
max 174 < PR 205 on 6/15

1. 5 @ 125
2. 5 @ 135
3. 5 @ 135
4. 5 @ 155
5. 4 @ 155

Barbell Back Squat 17 (3 sets)
New PR 426!

1. 5 @ 335
2. 5 @ 345
3. 7 @ 355

Horizontal Banded Dumbbell Press 70 (4 sets)
max 73 < PR 80 on 6/25

1. 10 @ 55
2. 10 @ 55
3. 10 @ 55
4. 5 @ 55

Barbell Front Raises 10 (3 sets)

1. 10 @ 45

Tue 7/24
Wed 7/25
Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16
Tue 7/17
Wed 7/18
Thu 7/19
Fri 7/20
Sat 7/21
Sun 7/22
Mon 7/9
Tue 7/10
Wed 7/11
Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2

Power Clean 20 (5 sets)
max 185 < PR 205 on 6/15

1. 5 @ 135
2. 5 @ 135
3. 4 @ 155
4. 3 @ 155
5. 3 @ 175

Barbell Back Squat 16 (3 sets)
max 412 < PR 417 on 6/15

1. 5 @ 315
2. 5 @ 335
3. 6 @ 355

Jackknife Pull-ups 25 (2 sets)
New PR 15!

1. 15 @
2. 10 @

Stability Ball Single Arm Bench Press 40 (4 sets)

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

Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25

Power Clean 25 (5 sets)
max 174 < PR 205 on 6/15

1. 5 @ 125
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 5 @ 155

Horizontal Banded Dumbbell Press 25 (4 sets)
New PR 80!

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 10 @ 60

Front Squat 15 (3 sets)

1. 5 @ 155
2. 5 @ 175
3. 5 @ 195

Jackknife Pull-ups 22 (2 sets)

1. 14 @
2. 8 @

Tue 6/26
Wed 6/27

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Alternating Incline Bench 40 (3 sets)

1. 10 @ 60
2. 5 @ 60
3. 5 @ 65

Single Arm Kettlebell Squat Press 25 (4 sets)
max 56 < PR 60 on 5/30

1. 10 @ 35
2. 5 @ 45
3. 5 @ 45
4. 5 @ 50

Barbell Sumo Deadlift 20 (4 sets)

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

Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18
Tue 6/19
Wed 6/20

Barbell Deadlift 25 (5 sets)
max 321 < PR 354 on 6/8

1. 5 @ 255
2. 5 @ 275
3. 5 @ 275
4. 5 @ 275
5. 5 @ 285

Dumbbell Alternating Incline Bench 40 (5 sets)

1. 10 @ 60
2. 10 @ 60

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

Barbell Back Squat 15 (4 sets)
max 371 < PR 388 on 5/23

1. 6 @ 310
2. 5 @ 330
3. 3 @ 350
4. 1 @ 370

Power Clean 13 (4 sets)
max 180 < PR 185 on 5/21

1. 5 @ 150
2. 3 @ 155
3. 3 @ 165
4. 2 @ 175

Prowler Shoves 15 (3 sets)
max 101 < PR 240 on 3/26

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

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 14
2. 30 @ 14
3. 30 @ 14
4. 30 @ 14
5. 30 @ 14

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 25

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

Barbell Back Squat 23 (4 sets)
max 377 < PR 388 on 5/23

1. 10 @ 225
2. 5 @ 315
3. 5 @ 335
4. 3 @ 355

Power Clean 15 (4 sets)
max 180 < PR 185 on 5/21

1. 5 @ 135
2. 5 @ 155
3. 3 @ 165
4. 2 @ 175

Prowler Shoves 15 (3 sets)
max 101 < PR 240 on 3/26

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

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 12
2. 30 @ 12
3. 30 @ 12
4. 30 @ 12
5. 30 @ 12

Uneven Pull-ups 20 (2 sets)
max 6 < PR 7 on 6/1

1. 6 @
2. 4 @

Tue 6/5
Wed 6/6

Barbell Back Squat 26 (4 sets)
max 387 < PR 388 on 5/23

1. 10 @ 225
2. 7 @ 315
3. 5 @ 335
4. 4 @ 355

Barbell Bench Press 25 (4 sets)
max 264 < PR 276 on 5/30

1. 10 @ 185
2. 6 @ 215
3. 4 @ 235
4. 5 @ 235

Chest Supported Neutral Grip Row 25 (5 sets)
max 62 < PR 68 on 2/6

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

Thu 6/7
Fri 6/8

Power Clean

Bulgarian Split Squat 10 (5 sets)

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

Barbell Deadlift 25 (5 sets)
New PR 354!

1. 5 @ 250
2. 5 @ 275
3. 5 @ 290
4. 5 @ 310
5. 5 @ 315

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Uneven Pull-ups 24 (2 sets)
7

1. 7 @
2. 5 @

Sat 6/9
Sun 6/10
Mon 5/28

Barbell Back Squat 31 (4 sets)
max 387 < PR 388 on 5/23

1. 15 @ 225
2. 7 @ 275
3. 5 @ 325
4. 4 @ 355

Power Clean 16 (4 sets)
max 180 < PR 185 on 5/21

1. 5 @ 150
2. 5 @ 155
3. 4 @ 165
4. 2 @ 170

Prowler Shoves 5 (3 sets)
max 101 < PR 240 on 3/26

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

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 14
2. 30 @ 14
3. 30 @ 14
4. 30 @ 14
5. 30 @ 14

Uneven Pull-ups 20 (2 sets)
max 6 < PR 7 on 2/19

1. 6 @
2. 4 @

Tue 5/29
Wed 5/30

Barbell Back Squat 16 (4 sets)
max 381 < PR 388 on 5/23

1. 5 @ 315
2. 5 @ 330
3. 4 @ 345
4. 2 @ 370

Barbell Bench Press 5 (4 sets)
New PR 276!

1. 0 @ 210
2. 0 @ 215
3. 5 @ 225
4. 5 @ 245

Single Arm Kettlebell Squat Press 100 (5 sets)
60

1. 10 @ 40
2. 10 @ 40
3. 10 @ 40
4. 10 @ 40
5. 10 @ 45

Chest Supported Neutral Grip Row 5 (5 sets)
max 56 < PR 68 on 2/6

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

Prowler Push 15 (3 sets)

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

Thu 5/31
Fri 6/1

Power Clean 14 (4 sets)
max 175 < PR 185 on 5/21

1. 5 @ 150
2. 5 @ 155
3. 3 @ 165
4. 1 @ 175

Bulgarian Split Squat 50 (5 sets)

1. 5 @ 15
2. 5 @ 15
3. 5 @ 15
4. 5 @ 15
5. 5 @ 15

Barbell Deadlift 25 (5 sets)
max 259 < PR 311 on 3/6

1. 5 @ 230
2. 5 @ 230
3. 5 @ 230
4. 5 @ 230
5. 5 @ 230

Dumbbell Alternating Incline Bench 10 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Uneven Pull-ups 22 (2 sets)
7

1. 7 @
2. 4 @

Sat 6/2
Sun 6/3
Mon 5/21

Barbell Back Squat 23 (4 sets)
New PR 388!

1. 8 @ 285
2. 5 @ 305
3. 5 @ 325
4. 5 @ 345

Power Clean 17 (4 sets)
New PR 185!

1. 5 @ 150
2. 5 @ 155
3. 4 @ 165
4. 3 @ 175

Prowler Shoves 15 (3 sets)
max 101 < PR 240 on 3/26

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

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 12
2. 30 @ 12
3. 30 @ 12
4. 30 @ 12
5. 30 @ 12

Uneven Pull-ups 18 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 4 @

Tue 5/22
Wed 5/23

Barbell Back Squat 20 (4 sets)
388

1. 5 @ 310
2. 5 @ 315
3. 5 @ 325
4. 5 @ 345

Barbell Bench Press 15 (4 sets)
New PR 257!

1. 7 @ 210
2. 4 @ 225
3. 2 @ 240
4. 2 @ 250

Single Arm Kettlebell Squat Press 100 (5 sets)
max 47 < PR 60 on 4/30

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35
4. 10 @ 35
5. 10 @ 35

Chest Supported Neutral Grip Row 25 (5 sets)
max 56 < PR 68 on 2/6

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

Prowler Push 15 (3 sets)

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

Thu 5/24
Fri 5/25

Power Clean 12 (4 sets)
max 175 < PR 185 on 5/21

1. 5 @ 150
2. 4 @ 155
3. 2 @ 165
4. 1 @ 175

Bulgarian Split Squat 50 (5 sets)

1. 5 @ 15
2. 5 @ 15
3. 5 @ 15
4. 5 @ 15
5. 5 @ 15

Barbell Deadlift 25 (5 sets)
max 281 < PR 311 on 3/6

1. 5 @ 250
2. 5 @ 250
3. 5 @ 250
4. 5 @ 250
5. 5 @ 250

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Uneven Pull-ups 20 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 5 @

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

Power Clean 25 (5 sets)
max 152 < PR 180 on 3/30

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

Box Squat 25 (5 sets)
max 377 < PR 460 on 3/20

1. 5 @ 315
2. 5 @ 335
3. 5 @ 335
4. 5 @ 335
5. 5 @ 335

Single Arm Kettlebell Squat Press 100 (5 sets)
New PR 60!

1. 10 @ 30
2. 10 @ 30
3. 10 @ 45
4. 10 @ 45
5. 10 @ 45

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 14
2. 30 @ 14
3. 30 @ 14
4. 30 @ 14
5. 30 @ 14

Dirty Dozen Plyometrics

Dumbbell Alternating Incline Bench 56 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50
5. 8 @ 50

Uneven Pull-ups 18 (2 sets)
max 6 < PR 7 on 2/19

1. 6 @
2. 3 @

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

Power Clean 25 (5 sets)
max 174 < PR 180 on 3/30

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

Box Squat 20 (5 sets)
max 388 < PR 460 on 3/20

1. 5 @ 315
2. 5 @ 335
3. 0 @ 335
4. 5 @ 335
5. 5 @ 345

Single Arm Kettlebell Squat Press 100 (5 sets)

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35
4. 10 @ 35
5. 10 @ 35

Medicine Ball Slams 150 (5 sets)

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

Dirty Dozen Plyometrics

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Uneven Pull-ups 14 (2 sets)
max 4 < PR 7 on 2/19

1. 4 @
2. 3 @

Tue 4/24
Wed 4/25

Barbell Deadlift 22 (5 sets)
max 309 < PR 311 on 3/6

1. 5 @ 275
2. 5 @ 275
3. 5 @ 245
4. 5 @ 245
5. 2 @ 245

Bulgarian Split Squat 50 (5 sets)

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

Clean Pull 25 (5 sets)
174

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 62 < PR 68 on 2/6

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

Leg Plyometrics

Uneven Pull-ups 14 (2 sets)
max 4 < PR 7 on 2/19

1. 4 @
2. 3 @

Thu 4/26
Fri 4/27

Barbell Back Squat 25 (5 sets)
max 354 < PR 379 on 3/1

1. 5 @ 315
2. 5 @ 315
3. 5 @ 315
4. 5 @ 315
5. 5 @ 315

Barbell Bench Press 25 (5 sets)
New PR 242!

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

Prowler Push 15 (3 sets)

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

Power Clean 25 (5 sets)
max 0 < PR 180 on 3/30

1. 25 @ 150

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Upper Body Plyometrics

Uneven Pull-ups 14 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 2 @

Sat 4/28
Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18
Thu 4/19
Fri 4/20
Sat 4/21
Sun 4/22
Mon 4/9

Front Split Squat 50 (5 sets)
max 129 < PR 163 on 2/5

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

Overhead Barbell Squat 25 (5 sets)
New PR 152!

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

Prowler Shoves 50 (5 sets)
max 120 < PR 240 on 3/26

1. 10 @ 90
2. 10 @ 90
3. 10 @ 90
4. 10 @ 90
5. 10 @ 90

Uneven Pull-ups 20 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 5 @

Tue 4/10
Wed 4/11

Box Squat 27 (5 sets)
max 426 < PR 460 on 3/20

1. 5 @ 355
2. 5 @ 355
3. 5 @ 355
4. 5 @ 355
5. 7 @ 355

Clean Pull 25 (5 sets)
174

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

Single Arm Dumbbell Bench Press 50 (5 sets)
max 68 < PR 79 on 4/4

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 5 @ 60
5. 5 @ 60

Thu 4/12
Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2

Front Split Squat 50 (5 sets)
max 129 < PR 163 on 2/5

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

Overhead Barbell Squat 25 (5 sets)
New PR 141!

1. 5 @ 115
2. 5 @ 115
3. 5 @ 125
4. 5 @ 125
5. 5 @ 125

Prowler Shoves 50 (5 sets)
max 120 < PR 240 on 3/26

1. 10 @ 90
2. 10 @ 90
3. 10 @ 90
4. 10 @ 90
5. 10 @ 90

Uneven Pull-ups 14 (2 sets)
max 4 < PR 7 on 2/19

1. 4 @
2. 3 @

Tue 4/3
Wed 4/4

Box Squat 25 (5 sets)
max 450 < PR 460 on 3/20

1. 5 @ 315
2. 5 @ 335
3. 5 @ 355
4. 5 @ 365
5. 5 @ 400

Clean Pull 25 (5 sets)
174

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

Single Arm Dumbbell Bench Press 50 (5 sets)
79

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 70

Thu 4/5
Fri 4/6

Kettlebell Swing-Catch-Squat-Press 50 (5 sets)
max 60 < PR 67 on 3/30

1. 10 @ 45
2. 10 @ 45
3. 10 @ 45
4. 10 @ 45
5. 10 @ 45

Power Clean

Barbell Bench Press 25 (5 sets)
max 231 < PR 238 on 3/30

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

Sat 4/7
Sun 4/8
Mon 3/26

Front Split Squat 50 (5 sets)
max 152 < PR 163 on 2/5

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

Overhead Barbell Squat 25 (5 sets)
New PR 129!

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

Prowler Shoves 50 (5 sets)
New PR 240!

1. 10 @ 180
2. 10 @ 180
3. 10 @ 180
4. 10 @ 180
5. 10 @ 180

Uneven Pull-ups 16 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 3 @

Tue 3/27
Wed 3/28

Box Squat 25 (5 sets)
max 377 < PR 460 on 3/20

1. 5 @ 225
2. 5 @ 275
3. 5 @ 295
4. 5 @ 315
5. 5 @ 335

Clean Pull 25 (5 sets)
174

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

Single Arm Dumbbell Bench Press 50 (5 sets)
New PR 79!

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 70

Thu 3/29
Fri 3/30

Kettlebell Swing-Catch-Squat-Press 50 (5 sets)
New PR 67!

1. 10 @ 50
2. 10 @ 50
3. 10 @ 50
4. 10 @ 50
5. 10 @ 50

Power Clean 27 (5 sets)
New PR 180!

1. 5 @ 150
2. 5 @ 150
3. 5 @ 150
4. 5 @ 150
5. 7 @ 150

Barbell Bench Press 26 (5 sets)
New PR 238!

1. 5 @ 205
2. 5 @ 205
3. 6 @ 205
4. 5 @ 185
5. 5 @ 185

Sat 3/31
Sun 4/1
Mon 3/19

Front Split Squat 50 (5 sets)
max 152 < PR 163 on 2/5

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

Overhead Barbell Squat 25 (5 sets)

1. 5 @ 65
2. 5 @ 85
3. 5 @ 85
4. 5 @ 105
5. 5 @ 105

Prowler Shoves 50 (5 sets)

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

Uneven Pull-ups 16 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 3 @

Tue 3/20

Box Squat 40 (5 sets)

1. 5 @ 275
2. 5 @ 325
3. 10 @ 345
4. 10 @ 345
5. 10 @ 345

Clean Pull 25 (5 sets)

1. 5 @ 135
2. 5 @ 155
3. 5 @ 155
4. 5 @ 155
5. 5 @ 155

Single Arm Dumbbell Bench Press 50 (5 sets)

1. 5 @ 65
2. 5 @ 65
3. 5 @ 65
4. 5 @ 65
5. 5 @ 65

Wed 3/21
Thu 3/22

Kettlebell Swing-Catch-Squat-Press 50 (5 sets)

1. 10 @ 35
2. 10 @ 45
3. 10 @ 45
4. 10 @ 45
5. 10 @ 45

Power Clean 25 (5 sets)
New PR 174!

1. 5 @ 135
2. 5 @ 155
3. 5 @ 155
4. 5 @ 155
5. 5 @ 155

Barbell Bench Press 25 (5 sets)
max 231 < PR 237 on 3/8

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

Fri 3/23
Sat 3/24
Sun 3/25
Mon 3/12
Tue 3/13
Wed 3/14
Thu 3/15
Fri 3/16
Sat 3/17
Sun 3/18
Mon 3/5

Dumbbell Snatch 52 (5 sets)

1. 6 @ 50
2. 10 @ 50
3. 10 @ 50

Barbell Back Squat 25 (5 sets)
max 354 < PR 379 on 3/1

1. 5 @ 315
2. 5 @ 315
3. 5 @ 315
4. 5 @ 315
5. 5 @ 315

Horizontal Banded Dumbbell Press 25 (5 sets)
max 56 < PR 62 on 2/26

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

Half Kneeling Dumbbell Shoulder Press 40 (5 sets)
max 56 < PR 68 on 2/12

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

Tricep Extension Push Up 30 (3 sets)
10

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

Uneven Pull-ups 14 (2 sets)
max 4 < PR 7 on 2/19

1. 4 @
2. 3 @

Tue 3/6

Power Clean 25 (5 sets)
max 152 < PR 163 on 11/29

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

Barbell Deadlift 24 (5 sets)
New PR 311!

1. 5 @ 245
2. 5 @ 245
3. 5 @ 245
4. 5 @ 245
5. 4 @ 285

Barbell Bench Press 13 (5 sets)
New PR 237!

1. 5 @ 205
2. 0 @ 205
3. 3 @ 205
4. 3 @ 205
5. 2 @ 230

Bulgarian Split Squat 50 (5 sets)

1. 5 @ 25
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25
5. 5 @ 35

Incline Dumbbell Bench Press 48 (5 sets)

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 4 @ 135

Wed 3/7
Thu 3/8

Power Clean 21 (5 sets)
max 154 < PR 163 on 11/29

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 4 @ 135
5. 2 @ 150

Barbell Back Squat 25 (5 sets)
max 343 < PR 379 on 3/1

1. 5 @ 305
2. 5 @ 305
3. 5 @ 305
4. 5 @ 305
5. 5 @ 305

Barbell Bench Press 19 (5 sets)
237

1. 5 @ 205
2. 5 @ 205
3. 4 @ 205
4. 3 @ 205
5. 2 @ 230

Stride Up 80 (4 sets)
10

1. 10 @
2. 10 @
3. 10 @
4. 10 @

Side Lunge with Press 50 (5 sets)
28

1. 5 @ 20
2. 5 @ 20
3. 5 @ 20
4. 5 @ 20
5. 5 @ 25

Uneven Pull-ups 16 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 3 @

Fri 3/9
Sat 3/10
Sun 3/11
Mon 2/26

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 26 (5 sets)
max 331 < PR 354 on 12/18

1. 5 @ 285
2. 6 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Horizontal Banded Dumbbell Press 25 (5 sets)
New PR 62!

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 62 < PR 68 on 2/12

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

Tricep Extension Push Up 30 (3 sets)

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

Uneven Pull-ups 16 (2 sets)
max 5 < PR 7 on 2/19

1. 5 @
2. 3 @

Tue 2/27
Wed 2/28

Push Up 200

Thu 3/1

Power Clean 25 (5 sets)
max 129 < PR 163 on 11/29

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

Barbell Back Squat 29 (5 sets)
New PR 379!

1. 5 @ 295
2. 5 @ 295
3. 9 @ 295
4. 5 @ 225
5. 5 @ 225

Barbell Bench Press 20 (5 sets)
231

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

Stride Up 80 (4 sets)

1. 10 @
2. 10 @
3. 10 @
4. 10 @

Side Lunge with Press 50 (5 sets)

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

Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19

Bulgarian Split Squat 50 (5 sets)

1. 5 @ 165
2. 5 @ 165
3. 5 @ 165
4. 5 @ 165
5. 5 @ 165

Standing Long Jump 75 (5 sets)

1. 15 @ 165
2. 15 @ 165
3. 15 @ 165
4. 15 @ 165
5. 15 @ 165

Pike Push-ups 25 (5 sets)

1. 5 @ 165
2. 5 @ 165
3. 5 @ 165
4. 5 @ 165
5. 5 @ 165

Bench Dip 55 (2 sets)
max 30 < PR 50 on 1/1

1. 25 @ 165
2. 30 @ 165

Forearm Planks 120 (4 sets)

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

Uneven Pull-ups 22 (2 sets)
7

1. 7 @
2. 4 @

Tue 2/20

Forearm Planks 120 (4 sets)

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

Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12

Dumbbell Snatch 50 (5 sets)

1. 5 @ 55
2. 5 @ 65
3. 5 @ 65
4. 5 @ 65
5. 5 @ 65

Barbell Back Squat 25 (5 sets)
max 321 < PR 354 on 12/18

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Horizontal Banded Dumbbell Press 25 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

1. 5 @ 60
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 55

Tue 2/13

Barbell Deadlift 25 (5 sets)
max 276 < PR 309 on 1/16

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

Power Clean 20 (5 sets)
max 152 < PR 163 on 11/29

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

Barbell Bench Press 24 (5 sets)

1. 5 @ 135
2. 5 @ 155
3. 5 @ 185
4. 4 @ 205
5. 5 @ 185

Wed 2/14
Thu 2/15

Power Clean 25 (5 sets)
max 152 < PR 163 on 11/29

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

Barbell Back Squat 25 (5 sets)
max 321 < PR 354 on 12/18

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Barbell Bench Press 20 (5 sets)
New PR 231!

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

Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5

Power Clean 22 (5 sets)
max 141 < PR 163 on 11/29

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

Front Split Squat 50 (5 sets)
New PR 163!

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

Dumbbell Floor Press 25 (5 sets)
New PR 79!

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 70

Uneven Pull-ups 20 (2 sets)
New PR 7!

1. 7 @
2. 3 @

Tue 2/6

Barbell Deadlift 25 (5 sets)
max 287 < PR 309 on 1/16

1. 5 @ 255
2. 5 @ 255
3. 5 @ 255
4. 5 @ 255
5. 5 @ 255

Dumbbell Snatch 25 (5 sets)

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 5 @ 60
5. 5 @ 55

Chest Supported Neutral Grip Row 25 (5 sets)
68

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 5 @ 60
5. 5 @ 60

Wed 2/7

Push Up 200

Thu 2/8
Fri 2/9

Push Up 175

Sat 2/10
Sun 2/11
Mon 1/29

Push Up 225

Power Clean 25 (5 sets)
max 152 < PR 163 on 11/29

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

Front Split Squat 50 (5 sets)
New PR 152!

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

Dumbbell Floor Press 25 (5 sets)
68

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 5 @ 60
5. 5 @ 60

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 165
2. 45 @ 165
3. 45 @ 165

Reverse Plank 135 (3 sets)

1. 45 @ 165
2. 45 @ 165
3. 45 @ 165

Uneven Pull-ups 18 (2 sets)
6

1. 6 @
2. 3 @

Tue 1/30

Push Up 200

Barbell Deadlift 25 (5 sets)
max 298 < PR 309 on 1/16

1. 5 @ 265
2. 5 @ 265
3. 5 @ 265
4. 5 @ 265
5. 5 @ 265

Dumbbell Snatch 25 (5 sets)

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

Wed 1/31

Push Up 375

Thu 2/1

Power Clean 25 (5 sets)
max 141 < PR 163 on 11/29

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

Barbell Back Squat 25 (5 sets)
max 332 < PR 354 on 12/18

1. 5 @ 295
2. 5 @ 295
3. 5 @ 295
4. 5 @ 295
5. 5 @ 295

Uneven Pull-ups 6 (2 sets)
6

1. 6 @
2. 3 @

Fri 2/2
Sat 2/3
Sun 2/4
Mon 1/22

Push Up 200

Power Clean 20 (5 sets)
max 107 < PR 163 on 11/29

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

Front Split Squat 50 (5 sets)
New PR 141!

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

Dumbbell Floor Press 25 (5 sets)
New PR 68!

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 5 @ 50
5. 5 @ 50

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 165
2. 45 @ 165
3. 45 @ 165

Reverse Plank 135 (3 sets)

1. 45 @ 165
2. 45 @ 165
3. 45 @ 165

Uneven Pull-ups 20 (2 sets)
6

1. 6 @
2. 4 @

Tue 1/23

Push Up 200

Barbell Deadlift 25 (5 sets)
max 276 < PR 309 on 1/16

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 62 < PR 68 on 1/16

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

Wed 1/24

Push Up 200

Thu 1/25

Power Clean 18 (5 sets)
max 107 < PR 163 on 11/29

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

Barbell Back Squat 25 (5 sets)
max 321 < PR 354 on 12/18

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Uneven Pull-ups 16 (2 sets)
max 5 < PR 6 on 1/22

1. 5 @
2. 3 @

Fri 1/26

Push Up 450

Sat 1/27

Push Up 200

Sun 1/28

Push Up 200

Mon 1/15

Push Up 200

Power Clean 15 (5 sets)
max 141 < PR 163 on 11/29

1. 5 @ 125
2. 5 @ 125
3. 5 @ 125

Front Split Squat 50 (5 sets)
129

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

Dumbbell Floor Press 25 (5 sets)
New PR 62!

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

Uneven Pull-ups 18 (2 sets)
New PR 6!

1. 6 @
2. 3 @

Tue 1/16

Push Up 275

Barbell Deadlift 25 (5 sets)
New PR 309!

1. 5 @ 275
2. 5 @ 275
3. 5 @ 275
4. 5 @ 275
5. 5 @ 275

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 20 (5 sets)
New PR 68!

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 60

Wed 1/17

Push Up 150

Thu 1/18

Push Up 200

Uneven Pull-ups 20 (2 sets)
6

1. 6 @
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 280

Power Clean 15 (5 sets)
max 107 < PR 163 on 11/29

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

Front Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 165
2. 45 @ 165
3. 45 @ 165

Reverse Plank 135 (3 sets)

1. 45 @ 165
2. 45 @ 165
3. 45 @ 165

Uneven Pull-ups 10 (2 sets)
max 3 < PR 5 on 1/1

1. 3 @
2. 2 @

Tue 1/9

Push Up 220

Barbell Deadlift 25 (5 sets)
New PR 298!

1. 5 @ 265
2. 5 @ 265
3. 5 @ 265
4. 5 @ 265
5. 5 @ 265

Dumbbell Snatch 20 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)

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

Wed 1/10

Push Up 150

Thu 1/11

Push Up 175

Power Clean 14 (5 sets)
max 113 < PR 163 on 11/29

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

Barbell Back Squat 20 (5 sets)
max 338 < PR 354 on 12/18

1. 5 @ 300
2. 5 @ 300
3. 5 @ 300
4. 5 @ 300

Uneven Pull-ups 16 (2 sets)
5

1. 5 @
2. 3 @

Fri 1/12

Push Up 150

Sat 1/13

Push Up 225

Sun 1/14

Push Up 200

Mon 1/1

Barbell Back Squat 24 (5 sets)
max 332 < PR 354 on 12/18

1. 5 @ 295
2. 5 @ 295
3. 4 @ 295
4. 5 @ 275
5. 5 @ 275

Bench Dip 85 (2 sets)
New PR 50!

1. 50 @ 165
2. 35 @ 165

Forearm Planks 120 (4 sets)

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

Uneven Pull-ups 16 (2 sets)
New PR 5!

1. 5 @
2. 3 @

Push Up 250

Tue 1/2

Push Up 200

Wed 1/3

Barbell Deadlift 15 (5 sets)
New PR 287!

1. 5 @ 255
2. 5 @ 255
3. 5 @ 255

Dumbbell Alternating Incline Bench 30 (5 sets)

1. 5 @ 65
2. 5 @ 65
3. 5 @ 65

Dumbbell Front Rack Lunge 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Push Up 175

Thu 1/4

Push Up 200

Fri 1/5

Dumbbell Rows 50 (5 sets)

1. 5 @ 75
2. 5 @ 75
3. 5 @ 75
4. 5 @ 75
5. 5 @ 75

Prowler Push

Neutral Grip Dumbbell Bench Press 15 (5 sets)

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

Dumbbell Snatch 30 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Push Up 200

Sat 1/6

Push Up 200

Sun 1/7

Push Up 200

Mon 12/25

Bench Dip 75 (2 sets)
40

1. 40 @ 165
2. 35 @ 165

Forearm Planks 120 (4 sets)

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

Burpees 17 (5 sets)

1. 8 @ 165
2. 5 @ 165
3. 4 @ 165

Tue 12/26
Wed 12/27

Barbell Deadlift 20 (5 sets)
max 276 < PR 281 on 12/13

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

Forearm Planks 120 (4 sets)

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

Dumbbell Snatch 50 (5 sets)

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

Single Leg Deadlift 38 (5 sets)

1. 4 @ 35
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25

Thu 12/28
Fri 12/29

Prowler Push

Dumbbell Snatch 40 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Goblet Squat 25 (5 sets)

1. 5 @ 50
2. 5 @ 65
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

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

Barbell Back Squat 26 (5 sets)
New PR 354!

1. 5 @ 305
2. 5 @ 305
3. 5 @ 305
4. 6 @ 305
5. 5 @ 305

Bench Dip 60 (2 sets)
max 35 < PR 40 on 12/11

1. 35 @ 40
2. 25 @ 40

Forearm Planks 120 (4 sets)

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

Uneven Pull-ups 12 (2 sets)
New PR 4!

1. 4 @
2. 2 @

Tue 12/19
Wed 12/20

Barbell Deadlift 15 (5 sets)
max 276 < PR 281 on 12/13

1. 5 @ 245
2. 5 @ 245
3. 5 @ 245

Dumbbell Alternating Incline Bench 30 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 12/21
Fri 12/22

Dumbbell Rows 40 (5 sets)

1. 5 @ 75
2. 5 @ 75
3. 5 @ 75
4. 5 @ 75

Prowler Push

Dumbbell Snatch 40 (5 sets)

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

Forearm Planks 120 (4 sets)

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

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

Barbell Back Squat 25 (5 sets)
New PR 332!

1. 5 @ 295
2. 5 @ 295
3. 5 @ 295
4. 5 @ 295
5. 5 @ 295

Power Clean 3 (5 sets)
max 143 < PR 163 on 11/29

1. 3 @ 135

Bench Dip 65 (2 sets)
New PR 40!

1. 40 @ 0
2. 25 @ 0

Uneven Pull-ups 10 (2 sets)
3

1. 3 @
2. 2 @

Tue 12/12
Wed 12/13

Barbell Deadlift 25 (5 sets)
New PR 281!

1. 5 @ 250
2. 5 @ 250
3. 5 @ 250
4. 5 @ 250
5. 5 @ 250

Power Clean 13 (5 sets)
max 143 < PR 163 on 11/29

1. 3 @ 135
2. 5 @ 115
3. 5 @ 115

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 12/14
Fri 12/15

Dumbbell Rows 34 (5 sets)

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

Prowler Push

Dumbbell Snatch 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

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

Barbell Back Squat 25 (5 sets)
New PR 309!

1. 5 @ 275
2. 5 @ 275
3. 5 @ 275
4. 5 @ 275
5. 5 @ 275

Power Clean 5 (5 sets)
max 152 < PR 163 on 11/29

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

Forearm Planks 120 (4 sets)

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

Uneven Pull-ups 10 (2 sets)

1. 3 @
2. 2 @

Tue 12/5
Wed 12/6

Barbell Deadlift 25 (5 sets)
New PR 270!

1. 5 @ 240
2. 5 @ 240
3. 5 @ 240
4. 5 @ 240
5. 5 @ 240

Power Clean 2 (5 sets)
max 154 < PR 163 on 11/29

1. 2 @ 150

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 60
2. 5 @ 65
3. 5 @ 70
4. 5 @ 70
5. 5 @ 70

Forearm Planks 120 (4 sets)

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

Thu 12/7
Fri 12/8

Barbell Back Squat 25 (5 sets)
New PR 321!

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 225
5. 5 @ 225

Dumbbell Rows 50 (5 sets)

1. 5 @ 75
2. 5 @ 75
3. 5 @ 75
4. 5 @ 75
5. 5 @ 75

Forearm Planks 120 (4 sets)

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

Sat 12/9
Sun 12/10
Mon 11/27

Close Pull-ups 23 (2 sets)

1. 15 @
2. 8 @

Barbell Back Squat 20 (5 sets)

1. 5 @ 250
2. 5 @ 250
3. 5 @ 250
4. 5 @ 225

Power Clean 25 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Bench Dip 60 (2 sets)

1. 35 @ 20
2. 25 @ 20

Tue 11/28
Wed 11/29

Barbell Deadlift 25 (5 sets)

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

Power Clean 25 (5 sets)
163

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

Dumbbell Alternating Incline Bench 36 (5 sets)

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 3 @ 70

Forearm Planks 120 (4 sets)

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

Thu 11/30
Fri 12/1

Barbell Back Squat 25 (5 sets)
New PR 293!

1. 5 @ 260
2. 5 @ 260
3. 5 @ 260
4. 5 @ 260
5. 5 @ 260

Dumbbell Rows 50 (5 sets)

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 70

Prowler Push

Forearm Planks 120 (4 sets)

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

Sat 12/2
Sun 12/3