Madijan Kabba

#9 in Commitment

62 of 126 workouts attended this off-season

#13 in Push Ups

1,310 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 125
11/18/2017		 #53 on the team
#1. John Levenson 405 		185
6/15/2018		 #27 on the team
#1. Chidi Nna 445 		145
Barbell Bench Press 95
11/18/2017		 #55 on the team
#1. Chidi Nna 265 Matt Noah 265 		107
2/13/2018		 #20 on the team
#1. Chidi Nna 287 		115
Power Clean 79
11/18/2017		 #54 on the team
#1. John Levenson 225 		107
9/10/2018		 #31 on the team
#1. Chidi Nna 231 		100
Pull-Ups 4
11/18/2017		 #27 on the team
#1. Matt Noah 18 		10
3/8/2018		 #9 on the team
#1. Reece LaChance 25 Matt Noah 25 		15
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22
Sun 9/23
Mon 9/10

Power Clean 5 (3 sets)
New PR 107!

1. 5 @ 95
2. 5 @ 85

Single Arm Dumbbell Bench Press 30 (3 sets)
New PR 35!

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

Chest Supported Neutral Grip Row 24 (3 sets)
New PR 40!

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

Stability Ball Push-ups

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

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

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 25 (5 sets)

1. 5 @ 95
2. 5 @ 115
3. 5 @ 135
4. 5 @ 140
5. 5 @ 145

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 20
2. 8 @ 20
3. 8 @ 20

Single Arm Dumbbell Bench Press 50 (5 sets)
max 30 < PR 34 on 4/4

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

Stability Ball Push-ups

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

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

Dumbbell Snatch 50 (5 sets)
30

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

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 16 (3 sets)
max 15 < PR 20 on 8/28

1. 8 @ 15
2. 8 @ 15
3. 8 @ 15

Box Jumps 36 (3 sets)
New PR 12!

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

Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)
New PR 219!

1. 5 @ 135
2. 5 @ 145
3. 5 @ 195

Pause Squat 15 (3 sets)

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

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
max 96 < PR 101 on 8/13

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

Single Arm Dumbbell Bench Press 30 (3 sets)
max 30 < PR 34 on 4/4

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

Stability Ball Push-ups 87344 (2 sets)

1. 10 @ 0
2. 87344 @ 0

Chest Supported Neutral Grip Row 24 (3 sets)
max 25 < PR 28 on 2/6

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

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

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

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

Barbell Back Squat 1

Power Clean 3

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

Dumbbell Front Rack Lunge 60 (3 sets)
max 23 < PR 25 on 7/30

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Dumbbell Floor Press 30 (3 sets)
max 23 < PR 34 on 2/5

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Pull-Ups

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

Dumbbell Snatch 60 (3 sets)
30

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

Bulgarian Split Squat 60 (3 sets)
max 25 < PR 30 on 7/11

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

Single Leg Deadlift Row 60 (3 sets)
max 25 < PR 30 on 7/25

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

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
max 33 < PR 40 on 8/1

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

Sat 8/11
Sun 8/12
Mon 7/30

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)
max 53 < PR 60 on 4/6

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

Dumbbell Front Rack Lunge 60 (3 sets)
25

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

Dumbbell Floor Press 30 (3 sets)
max 25 < PR 34 on 2/5

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

Box Jumps

Pull-Ups

Tue 7/31
Wed 8/1

Dumbbell Snatch 60 (3 sets)
max 25 < PR 30 on 7/25

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

Bulgarian Split Squat

Single Leg Deadlift Row 60 (3 sets)
max 23 < PR 30 on 7/25

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
New PR 40!

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

Weighted Dips

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

Dumbbell Front Rack Lunge 60 (3 sets)
25

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

Dumbbell Floor Press 30 (3 sets)
max 25 < PR 34 on 2/5

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

Pull-Ups

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)
max 47 < PR 60 on 4/6

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

Box Jumps

Tue 7/24
Wed 7/25

Bulgarian Split Squat 60 (3 sets)
max 23 < PR 30 on 7/11

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Single Leg Deadlift Row 60 (3 sets)
New PR 30!

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

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
27

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Dumbbell Snatch 60 (3 sets)
New PR 30!

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

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

Bulgarian Split Squat

Single Arm Kettlebell Squat Press 60 (3 sets)
max 18 < PR 22 on 7/11

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

Depth Jump 30 (3 sets)
10

1. 10 @ 0
2. 10 @ 0
3. 10 @ 0

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

1. 10 @ 0
2. 10 @ 0
3. 10 @ 0

Pull-Ups 17 (2 sets)
max 9 < PR 10 on 3/8

1. 9 @
2. 8 @

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

Dumbbell Snatch 60 (3 sets)
New PR 25!

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

Dumbbell Front Rack Lunge 60 (3 sets)
New PR 25!

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

Horizontal Banded Dumbbell Press 30 (3 sets)
27

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Hanging Leg Raises

Tue 7/10
Wed 7/11

Bulgarian Split Squat 60 (3 sets)

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

Single Arm Kettlebell Squat Press 60 (3 sets)
New PR 22!

1. 10 @ 22
2. 10 @ 22
3. 10 @ 22

Depth Jump 30 (3 sets)

1. 10 @ 0
2. 10 @ 0
3. 10 @ 0

Stability Ball Hamstring Curl with Mini Band 30 (3 sets)

1. 10 @ 0
2. 10 @ 0
3. 10 @ 0

Pull-Ups 10 (2 sets)
max 5 < PR 10 on 3/8

1. 5 @
2. 5 @

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

Dumbbell Front Rack Lunge 60 (3 sets)

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Horizontal Banded Dumbbell Press 30 (3 sets)
New PR 27!

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Dumbbell Snatch 60 (3 sets)

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Hanging Leg Raises 10 (2 sets)

1. 10 @ 0
2. 10 @ 0

Tue 7/3
Wed 7/4

Sissy Squat 10

Split Squat Shuffle Jump 30

Duck Walk 28

Pistol Squat 15

Clapping Push-up 12

Burpee-Pike Combo 10

Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25

Dumbbell Front Rack Lunge 30 (3 sets)

1. 5 @ 18
2. 5 @ 18
3. 5 @ 18

Kettlebell Swing-Catch-Squat-Press

Dumbbell Floor Press 30 (3 sets)
max 33 < PR 34 on 2/5

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

Box Jumps 10 (3 sets)

1. 10 @ 12
2. 10 @ 12

Pull-Ups 17 (2 sets)
max 9 < PR 10 on 3/8

1. 8 @
2. 9 @

Tue 6/26
Wed 6/27

Bulgarian Split Squat 40 (3 sets)

1. 5 @ 15
2. 5 @ 15
3. 10 @ 15

Single Leg Deadlift Row 20 (3 sets)

1. 10 @ 22
2. 10 @ 22
3. 10 @ 22

Half Kneeling Dumbbell Shoulder Press 40 (3 sets)
max 23 < PR 27 on 6/20

1. 5 @ 18
2. 5 @ 18
3. 10 @ 18

Dumbbell Snatch 40 (3 sets)

1. 5 @ 18
2. 5 @ 18
3. 10 @ 18

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

Dumbbell Front Rack Lunge 60 (3 sets)

1. 10 @ 18
2. 10 @ 45
3. 10 @ 45

Pull-Ups 13 (2 sets)
max 7 < PR 10 on 3/8

1. 6 @
2. 7 @

Kettlebell Swing-Catch-Squat-Press

Dumbbell Floor Press 30 (3 sets)
max 33 < PR 34 on 2/5

1. 10 @ 20
2. 10 @ 20
3. 10 @ 25

Box Jumps

Tue 6/19
Wed 6/20

Bulgarian Split Squat

Single Leg Deadlift Row

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
New PR 27!

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Dumbbell Snatch 60 (3 sets)

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

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

Barbell Back Squat

Power Clean

Prowler Shoves 3 (3 sets)
max 45 < PR 79 on 5/14

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

Medicine Ball Slams 150 (5 sets)
30

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

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

Barbell Back Squat 1

Power Clean 1

Barbell Bench Press 1

Pull-Ups 5

40 Yard Dash

5-10-5

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

Barbell Back Squat 11 (4 sets)
max 155 < PR 180 on 5/14

1. 4 @ 115
2. 3 @ 135
3. 3 @ 145
4. 1 @ 155

Power Clean 4 (4 sets)
max 60 < PR 95 on 5/14

1. 4 @ 55
2. 0 @ 75
3. 0 @ 95
4. 0 @ 100

Medicine Ball Slams 150 (5 sets)
30

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

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

Barbell Back Squat 20 (4 sets)
max 152 < PR 180 on 5/14

1. 5 @ 105
2. 5 @ 135
3. 5 @ 125
4. 5 @ 135

Power Clean

Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14

Barbell Back Squat 13 (4 sets)
New PR 180!

1. 4 @ 105
2. 3 @ 110
3. 2 @ 115
4. 4 @ 165

Power Clean 10 (4 sets)
New PR 95!

1. 4 @ 70
2. 3 @ 75
3. 2 @ 80
4. 1 @ 95

Prowler Shoves 15 (3 sets)
New PR 79!

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

Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18

Power Clean

Bulgarian Split Squat 50 (5 sets)

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

Barbell Deadlift 25 (5 sets)

1. 5 @ 125
2. 5 @ 125
3. 5 @ 125
4. 5 @ 130
5. 5 @ 130

Dumbbell Alternating Incline Bench 50 (5 sets)

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

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

Pull-Ups 16 (2 sets)
max 8 < PR 10 on 3/8

1. 8 @
2. 8 @

Sat 5/19
Sun 5/20
Mon 5/7

Power Clean 25 (5 sets)

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

Box Squat 48 (5 sets)

1. 10 @ 95
2. 10 @ 95
3. 10 @ 95
4. 8 @ 115
5. 10 @ 115

Single Arm Kettlebell Squat Press 100 (5 sets)
13

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

Medicine Ball Slams 150 (5 sets)
30

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

Dumbbell Alternating Incline Bench 120 (5 sets)

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20
4. 15 @ 20
5. 15 @ 20

Pull-Ups 16 (2 sets)
max 8 < PR 10 on 3/8

1. 8 @
2. 8 @

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

Power Clean

Box Squat

Single Arm Kettlebell Squat Press 70 (5 sets)

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

Medicine Ball Slams 150 (5 sets)
30

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Pull-Ups 12 (2 sets)
max 7 < PR 10 on 3/8

1. 5 @
2. 7 @

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

Power Clean

Box Squat

Medicine Ball Slams 150 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Pull-Ups 14 (2 sets)
max 7 < PR 10 on 3/8

1. 7 @
2. 7 @

Tue 4/24
Wed 4/25
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

Dumbbell Front Rack Lunge

Overhead Barbell Squat 25 (5 sets)
New PR 45!

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

Prowler Shoves 50 (5 sets)
60

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

Pull-Ups 10 (2 sets)
max 5 < PR 10 on 3/8

1. 5 @
2. 5 @

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

Dumbbell Front Rack Lunge

Overhead Barbell Squat 25 (5 sets)

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

Prowler Shoves 50 (5 sets)

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

Pull-Ups 10 (2 sets)
max 5 < PR 10 on 3/8

1. 5 @
2. 5 @

Tue 4/3
Wed 4/4

Box Squat

Clean Pull 25 (5 sets)
New PR 79!

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

Single Arm Dumbbell Bench Press 50 (5 sets)
34

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

Thu 4/5
Fri 4/6

Kettlebell Swing-Catch-Squat-Press 50 (5 sets)
New PR 60!

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

Power Clean

Barbell Bench Press 25 (5 sets)
max 96 < PR 107 on 3/30

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

Sat 4/7
Sun 4/8
Mon 3/26
Tue 3/27
Wed 3/28

Box Squat

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)

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

Thu 3/29
Fri 3/30

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

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

Power Clean

Barbell Bench Press 25 (5 sets)
107

1. 5 @ 90
2. 5 @ 90
3. 5 @ 90
4. 5 @ 90
5. 5 @ 95

Sat 3/31
Sun 4/1
Mon 3/19
Tue 3/20
Wed 3/21
Thu 3/22
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 10 (5 sets)

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

Barbell Back Squat 5 (5 sets)
max 95 < PR 113 on 2/12

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

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

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

Half Kneeling Dumbbell Shoulder Press 10 (5 sets)
max 20 < PR 23 on 2/12

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

Tue 3/6
Wed 3/7
Thu 3/8

High Pulls

Front Squat

Barbell Bench Press

Pull-Ups 20 (2 sets)

1. 10 @
2. 10 @

Fri 3/9
Sat 3/10
Sun 3/11
Mon 2/26
Tue 2/27
Wed 2/28
Thu 3/1

High Pulls 5 (5 sets)
max 70 < PR 90 on 2/13

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

Front Squat 25 (5 sets)
New PR 73!

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

Barbell Bench Press 5 (5 sets)
max 95 < PR 107 on 2/13

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

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 70

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)

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

Horizontal Banded Dumbbell Press 25 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

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

Tue 2/13

Push Up 70

Trap Bar Deadlift 25 (5 sets)

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

High Pulls 25 (5 sets)

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

Barbell Bench Press 25 (5 sets)

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

Wed 2/14
Thu 2/15

Push Up 70

High Pulls 25 (5 sets)
max 79 < PR 90 on 2/13

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

Front Squat 25 (5 sets)

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

Barbell Bench Press 25 (5 sets)
max 101 < PR 107 on 2/13

1. 5 @ 90
2. 5 @ 90
3. 5 @ 85
4. 5 @ 85
5. 5 @ 85

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 110
2. 5 @ 110
3. 5 @ 110
4. 5 @ 110
5. 5 @ 110

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
34

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

Half Pull-ups 13 (2 sets)
max 8 < PR 11 on 1/22

1. 8 @
2. 5 @

Tue 2/6

Dumbbell Deadlift 25 (5 sets)

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
New PR 28!

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

Push Up 75

Wed 2/7

Push Up 60

Thu 2/8
Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
max 23 < PR 34 on 1/22

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

Half Pull-ups 16 (2 sets)
max 9 < PR 11 on 1/22

1. 9 @
2. 7 @

Tue 1/30
Wed 1/31

Push Up 45

Thu 2/1
Fri 2/2

Push Up 45

Sat 2/3

Push Up 70

Sun 2/4

Push Up 70

Mon 1/22

Push Up 70

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
New PR 34!

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

Half Pull-ups 22 (2 sets)
New PR 11!

1. 11 @
2. 11 @

Tue 1/23
Wed 1/24

Push Up 30

Thu 1/25
Fri 1/26

Push Up 30

Sat 1/27

Push Up 35

Sun 1/28

Push Up 35

Mon 1/15

Push Up 35

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
New PR 28!

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

Half Pull-ups 14 (2 sets)
New PR 7!

1. 7 @
2. 7 @

Tue 1/16

Push Up 50

Dumbbell Deadlift 25 (5 sets)

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)

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

Wed 1/17

Push Up 25

Thu 1/18
Fri 1/19

Push Up 25

Sat 1/20

Push Up 30

Sun 1/21

Push Up 30

Mon 1/8

Push Up 20

Deadlift Jumps 25 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Dumbbell Split Squat 40 (5 sets)

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

Half Pull-ups 10 (2 sets)
max 5 < PR 6 on 12/18

1. 5 @
2. 5 @

Tue 1/9

Push Up 35

Wed 1/10

Push Up 35

Thu 1/11

Push Up 35

Fri 1/12

Push Up 35

Sat 1/13

Push Up 35

Sun 1/14

Push Up 35

Mon 1/1

Goblet Squat 25 (5 sets)
New PR 62!

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

Deadlift Jumps 25 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Half Pull-ups 10 (2 sets)
max 5 < PR 6 on 12/18

1. 5 @
2. 5 @

Push Up 35

Tue 1/2

Push Up 35

Wed 1/3
Thu 1/4
Fri 1/5

Goblet Squat 25 (5 sets)
62

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

Prowler Push

Sat 1/6

Push Up 20

Sun 1/7

Push Up 20

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

Bulgarian Split Squat

Push Up

Airborne Lunges

Standing Long Jump 75 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 12/28
Fri 12/29

Bulgarian Split Squat

Push Up

Burpees

Airborne Lunges

Forearm Planks 120 (4 sets)

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

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

Goblet Squat 25 (5 sets)
56

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

Deadlift Jumps 25 (5 sets)

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

Half Pull-ups 12 (2 sets)
6

1. 6 @
2. 6 @

Tue 12/19
Wed 12/20
Thu 12/21
Fri 12/22
Sat 12/23
Sun 12/24
Mon 12/11

Goblet Squat 25 (5 sets)
56

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

Deadlift Jumps 25 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Half Pull-ups 10 (2 sets)
max 5 < PR 6 on 12/4

1. 5 @
2. 5 @

Tue 12/12
Wed 12/13

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 12/14
Fri 12/15

Goblet Squat 25 (5 sets)
56

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

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

Goblet Squat 25 (5 sets)
56

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

Deadlift Jumps 25 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Half Pull-ups 12 (2 sets)
New PR 6!

1. 6 @
2. 6 @

Tue 12/5
Wed 12/6

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 12/7
Fri 12/8

Goblet Squat 25 (5 sets)
56

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

Dumbbell Rows 10 (5 sets)

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

Prowler Push

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

Goblet Squat 25 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 45
4. 5 @ 45
5. 5 @ 50

Deadlift Jumps 25 (5 sets)

1. 5 @ 115
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 5 @ 120

Forearm Planks 120 (4 sets)

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

Half Pull-ups 10 (2 sets)

1. 5 @
2. 5 @

Tue 11/28
Wed 11/29

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 11/30
Fri 12/1
Sat 12/2
Sun 12/3