Nick Novello

#18 in Commitment

43 of 126 workouts attended this off-season

#9 in Push Ups

3,752 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 196
11/18/2017		 #33 on the team
#1. John Levenson 405 		276
5/14/2018		 #13 on the team
#1. Chidi Nna 445 		350
Barbell Bench Press 139
11/18/2017		 #32 on the team
#1. Chidi Nna 265 Matt Noah 265 		147
5/16/2018		 #16 on the team
#1. Chidi Nna 287 		215
Power Clean 129
11/18/2017		 #26 on the team
#1. John Levenson 225 		169
9/10/2018		 #11 on the team
#1. Chidi Nna 231 		200
Pull-Ups - -
#1. Matt Noah 18 		- -
#1. Reece LaChance 25 		4
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22

Barbell Deadlift 15 (3 sets)
max 366 < PR 411 on 9/1

1. 5 @ 275
2. 5 @ 275
3. 5 @ 325

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 25
2. 8 @ 25
3. 8 @ 25

Sun 9/23
Mon 9/10

Power Clean 15 (3 sets)
New PR 169!

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

Single Arm Dumbbell Bench Press 30 (3 sets)
max 60 < PR 62 on 3/27

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

Chest Supported Neutral Grip Row 8 (3 sets)
max 55 < PR 68 on 1/30

1. 8 @ 55
2. 8 @ 55
3. 8 @ 55

Stability Ball Push-ups 16 (2 sets)

1. 7 @ 0
2. 9 @ 0

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 4/30

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

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

Pause Squat 22 (5 sets)

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

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 0
2. 8 @ 0
3. 8 @ 0

Single Arm Dumbbell Bench Press 50 (5 sets)
max 55 < PR 62 on 3/27

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

Stability Ball Push-ups

Dumbbell Snatch 50 (5 sets)
55

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

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

Barbell Deadlift 15 (3 sets)
New PR 411!

1. 5 @ 315
2. 5 @ 315
3. 5 @ 365

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 0
2. 8 @ 0
3. 8 @ 0

Sun 9/2
Mon 8/20
Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
New PR 152!

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

Single Arm Dumbbell Bench Press 30 (3 sets)
max 60 < PR 62 on 3/27

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

Stability Ball Push-ups 8 (2 sets)

1. 4 @ 0
2. 4 @ 0

Chest Supported Neutral Grip Row 24 (3 sets)
max 60 < PR 68 on 1/30

1. 8 @ 60
2. 8 @ 60
3. 8 @ 60

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 4/30

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

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
Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10
Sat 8/11
Sun 8/12
Mon 7/30
Tue 7/31
Wed 8/1
Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23

Power Clean 17 (5 sets)
New PR 143!

1. 5 @ 115
2. 5 @ 115
3. 2 @ 135
4. 3 @ 135
5. 2 @ 135

Barbell Front Raises 30 (3 sets)

1. 10 @ 45
2. 10 @ 45
3. 10 @ 45

Plate Pinch 80 (2 sets)

1. 20 @ 45
2. 20 @ 45

Tue 7/24
Wed 7/25

Dumbbell Snatch 26 (5 sets)
55

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

Barbell Deadlift 10 (4 sets)
New PR 405!

1. 3 @ 345
2. 4 @ 345
3. 2 @ 345
4. 1 @ 405

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

Power Clean 21 (5 sets)
139

1. 7 @ 115
2. 5 @ 115
3. 5 @ 115
4. 2 @ 135
5. 2 @ 135

Stability Ball Single Arm Bench Press 10 (4 sets)
max 45 < PR 55 on 7/2

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

Jackknife Pull-ups 12 (2 sets)
7

1. 5 @
2. 7 @

Tue 7/10
Wed 7/11

Dumbbell Snatch 48 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 6 @ 50
4. 5 @ 50
5. 3 @ 55

Barbell Hip Thrusts 20 (4 sets)

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

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

Power Clean 21 (5 sets)
New PR 139!

1. 5 @ 115
2. 6 @ 115
3. 7 @ 115
4. 2 @ 135
5. 1 @ 135

Barbell Back Squat 16 (3 sets)
max 261 < PR 276 on 5/14

1. 5 @ 225
2. 5 @ 225
3. 6 @ 225

Jackknife Pull-ups 13 (2 sets)

1. 7 @
2. 6 @

Stability Ball Single Arm Bench Press 40 (4 sets)

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

Tue 7/3
Wed 7/4

Sissy Squat

Split Squat Shuffle Jump 60

Duck Walk 20

Pistol Squat 20

Clapping Push-up 15

Burpee-Pike Combo 8

Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25
Tue 6/26
Wed 6/27

Dumbbell Snatch 52 (5 sets)

1. 6 @ 50
2. 5 @ 50
3. 7 @ 50
4. 7 @ 50
5. 1 @ 60

Dumbbell Alternating Incline Bench 34 (3 sets)

1. 5 @ 45
2. 4 @ 45
3. 8 @ 45

Single Arm Kettlebell Squat Press 20 (4 sets)
max 39 < PR 40 on 5/16

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

Barbell Sumo Deadlift 20 (4 sets)

1. 5 @ 300
2. 5 @ 325
3. 5 @ 325
4. 5 @ 325

Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18
Tue 6/19
Wed 6/20
Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11
Tue 6/12
Wed 6/13
Thu 6/14
Fri 6/15
Sat 6/16
Sun 6/17
Mon 6/4
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

Barbell Back Squat 20 (4 sets)

1. 5 @ 175
2. 5 @ 185
3. 5 @ 225
4. 5 @ 245

Prowler Shoves 15 (3 sets)
New PR 225!

1. 5 @ 200
2. 5 @ 200
3. 5 @ 200

Horizontal Pulls 35 (3 sets)
max 12 < PR 18 on 4/9

1. 12 @
2. 12 @
3. 11 @

Tue 5/15
Wed 5/16

Barbell Back Squat 13 (4 sets)
max 273 < PR 276 on 5/14

1. 5 @ 220
2. 4 @ 235
3. 2 @ 250
4. 2 @ 265

Barbell Bench Press 22 (4 sets)
New PR 147!

1. 7 @ 120
2. 6 @ 125
3. 5 @ 130
4. 4 @ 135

Single Arm Kettlebell Squat Press 100 (5 sets)
40

1. 10 @ 25
2. 10 @ 25
3. 10 @ 30
4. 10 @ 30
5. 10 @ 30

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 27 (5 sets)
New PR 138!

1. 7 @ 115
2. 4 @ 115
3. 5 @ 115
4. 6 @ 115
5. 5 @ 115

Box Squat 21 (5 sets)
max 242 < PR 253 on 4/4

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

Single Arm Kettlebell Squat Press 100 (5 sets)

1. 10 @ 25
2. 10 @ 25
3. 10 @ 30
4. 10 @ 30
5. 10 @ 30

Medicine Ball Slams 150 (5 sets)

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

Horizontal Pulls 39 (3 sets)
max 15 < PR 18 on 4/9

1. 13 @
2. 11 @
3. 15 @

Tue 5/1
Wed 5/2

Barbell Deadlift 5 (5 sets)
New PR 287!

1. 5 @ 185
2. 5 @ 235
3. 5 @ 235
4. 5 @ 255
5. 5 @ 255

Bulgarian Split Squat 50 (5 sets)

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

Horizontal Pulls 46 (3 sets)
max 16 < PR 18 on 4/9

1. 15 @
2. 15 @
3. 16 @

Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23
Tue 4/24
Wed 4/25

Barbell Deadlift 25 (5 sets)

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 222

Thu 4/26
Fri 4/27
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 54 (5 sets)

1. 6 @ 115
2. 5 @ 115
3. 5 @ 115
4. 7 @ 115
5. 4 @ 135

Prowler Shoves 50 (5 sets)

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

Horizontal Pulls 48 (3 sets)
18

1. 18 @
2. 15 @
3. 15 @

Tue 4/10
Wed 4/11
Thu 4/12
Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2
Tue 4/3
Wed 4/4

Box Squat 23 (5 sets)

1. 5 @ 135
2. 5 @ 185
3. 5 @ 225
4. 5 @ 225
5. 3 @ 225

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 52 (5 sets)
max 60 < PR 62 on 3/27

1. 7 @ 50
2. 6 @ 50
3. 5 @ 50
4. 4 @ 50
5. 4 @ 50

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

Single Arm Dumbbell Bench Press 50 (5 sets)

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

Wed 3/28
Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1
Mon 3/19
Tue 3/20
Wed 3/21
Thu 3/22

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

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

Power Clean 19 (5 sets)
New PR 129!

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

Barbell Bench Press 25 (5 sets)
max 143 < PR 145 on 2/27

1. 6 @ 115
2. 8 @ 115
3. 2 @ 135
4. 5 @ 125
5. 4 @ 125

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
Tue 3/6
Wed 3/7
Thu 3/8
Fri 3/9
Sat 3/10
Sun 3/11
Mon 2/26

Push Up 100

Tue 2/27

Push Up 100

Power Clean 25 (5 sets)

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

Trap Bar Deadlift

Barbell Bench Press 19 (5 sets)
New PR 145!

1. 3 @ 135
2. 1 @ 145
3. 5 @ 115
4. 5 @ 115
5. 5 @ 115

Wed 2/28
Thu 3/1
Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19
Tue 2/20
Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12

Push Up 100

Tue 2/13

Push Up 100

Trap Bar Deadlift 25 (5 sets)
max 377 < PR 394 on 1/9

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

Barbell Bench Press 25 (5 sets)

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

Wed 2/14

Push Up 100

Thu 2/15
Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5

Push Up 100

Tue 2/6

Trap Bar Deadlift 25 (5 sets)
max 377 < PR 394 on 1/9

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

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)
max 62 < PR 68 on 1/30

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

Push Up 100

Wed 2/7

Push Up 100

Thu 2/8

Push Up 100

Fri 2/9

Push Up 100

Sat 2/10

Push Up 100

Sun 2/11

Push Up 100

Mon 1/29

Push Up 100

Tue 1/30

Push Up 50

Trap Bar Deadlift 25 (5 sets)
max 388 < PR 394 on 1/9

1. 5 @ 245
2. 5 @ 295
3. 5 @ 345
4. 5 @ 345
5. 5 @ 345

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)
New PR 68!

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

Wed 1/31

Push Up 50

Thu 2/1

High Pulls 25 (5 sets)
max 158 < PR 174 on 1/25

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

Front Squat 25 (5 sets)
max 141 < PR 253 on 12/8

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

Horizontal Pulls 30 (3 sets)
max 12 < PR 18 on 12/4

1. 12 @
2. 11 @
3. 7 @

Push Up 100

Fri 2/2

Push Up 100

Sat 2/3

Push Up 100

Sun 2/4

Push Up 100

Mon 1/22

Push Up 100

High Pulls 25 (5 sets)
max 152 < PR 174 on 1/11

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Tue 1/23

Push Up 50

Chest Supported Neutral Grip Row 25 (5 sets)
New PR 56!

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

Wed 1/24

Push Up 50

Thu 1/25

Push Up 50

High Pulls 25 (5 sets)
174

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

Horizontal Pulls 28 (3 sets)
max 11 < PR 18 on 12/4

1. 7 @
2. 10 @
3. 11 @

Fri 1/26

Push Up 100

Sat 1/27

Push Up 100

Sun 1/28

Push Up 100

Mon 1/15

Push Up 50

Tue 1/16

Push Up 100

Trap Bar Deadlift 25 (5 sets)
max 377 < PR 394 on 1/9

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

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 1/17

Push Up 100

Thu 1/18

Push Up 50

Fri 1/19

Push Up 100

Sat 1/20

Push Up 50

Sun 1/21

Push Up 50

Mon 1/8

Push Up 50

Tue 1/9

Push Up 100

Trap Bar Deadlift 25 (5 sets)
New PR 394!

1. 5 @ 350
2. 5 @ 350
3. 5 @ 350
4. 5 @ 350
5. 5 @ 350

Wed 1/10

Push Up 50

Thu 1/11

Push Up 50

High Pulls 25 (5 sets)
174

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

Front Squat 5 (5 sets)
max 225 < PR 253 on 12/8

1. 5 @ 200
2. 5 @ 200
3. 5 @ 200
4. 5 @ 200
5. 5 @ 200

Horizontal Pulls 47 (3 sets)
max 17 < PR 18 on 12/4

1. 15 @
2. 17 @
3. 15 @

Fri 1/12

Push Up 100

Sat 1/13

Push Up 50

Sun 1/14

Push Up 50

Mon 1/1

Push Up 50

Tue 1/2

Push Up 50

Wed 1/3

Trap Bar Deadlift 5 (5 sets)
New PR 377!

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

High Pulls 5 (5 sets)
New PR 174!

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Push Up 50

Thu 1/4

Push Up 50

Fri 1/5

Push Up 50

Sat 1/6

Push Up 50

Sun 1/7

Push Up 50

Mon 12/25
Tue 12/26
Wed 12/27

Bulgarian Split Squat 130 (5 sets)

1. 10 @ 0
2. 11 @ 0
3. 16 @ 0
4. 12 @ 0
5. 16 @ 0

Push Up 48 (5 sets)

1. 10 @ 0
2. 10 @ 0
3. 11 @ 0
4. 9 @ 0
5. 8 @ 0

Airborne Lunges 200 (5 sets)

1. 20 @ 0
2. 20 @ 0
3. 20 @ 0
4. 20 @ 0
5. 20 @ 0

Standing Long Jump 75 (5 sets)

1. 15 @ 0
2. 15 @ 0
3. 15 @ 0
4. 15 @ 0
5. 15 @ 0

Forearm Planks 120 (4 sets)

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

Thu 12/28
Fri 12/29

Bulgarian Split Squat 50 (5 sets)

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

Push Up 54 (5 sets)
New PR 12!

1. 12 @ 0
2. 10 @ 0
3. 11 @ 0
4. 12 @ 0
5. 9 @ 0

Burpees 25 (5 sets)

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

Airborne Lunges 200 (5 sets)

1. 20 @ 0
2. 20 @ 0
3. 20 @ 0
4. 20 @ 0
5. 20 @ 0

Forearm Planks 120 (4 sets)

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

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

Horizontal Pulls 13 (3 sets)
max 13 < PR 18 on 12/4

1. 13 @

Front Squat 5 (5 sets)
max 174 < PR 253 on 12/8

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

High Pulls 5 (5 sets)
max 141 < PR 152 on 12/11

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

Tue 12/19
Wed 12/20

Trap Bar Deadlift 5 (5 sets)
New PR 332!

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

High Pulls 5 (5 sets)
New PR 163!

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

Dumbbell Alternating Incline Bench 10 (5 sets)

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

Thu 12/21
Fri 12/22
Sat 12/23
Sun 12/24
Mon 12/11

Horizontal Pulls 9 (3 sets)
max 15 < PR 18 on 12/4

1. 15 @
2. 12 @
3. 9 @

Front Squat 5 (5 sets)
max 242 < PR 253 on 12/8

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

High Pulls 5 (5 sets)
152

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 @

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

Front Squat 5 (5 sets)
max 186 < PR 253 on 12/8

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

Dumbbell Rows 10 (5 sets)

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

Prowler Push

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

Horizontal Pulls 10 (3 sets)

1. 18 @
2. 16 @
3. 10 @

Front Squat 5 (5 sets)
max 152 < PR 211 on 12/1

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

High Pulls 5 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Tue 12/5
Wed 12/6

Trap Bar Deadlift 5 (5 sets)

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

High Pulls 5 (5 sets)
New PR 152!

1. 5 @ 115
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 5 @ 135

Dumbbell Alternating Incline Bench 10 (5 sets)

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

Thu 12/7
Fri 12/8

Front Squat 25 (5 sets)
New PR 253!

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

Prowler Push

Sat 12/9
Sun 12/10
Mon 11/27
Tue 11/28
Wed 11/29
Thu 11/30
Fri 12/1

Front Squat 5 (5 sets)

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Sat 12/2
Sun 12/3