Keion Mitchell

#25 in Commitment

22 of 126 workouts attended this off-season

#22 in Push Ups

0 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 185
3/15/2018		 #38 on the team
#1. John Levenson 405 		- -
#1. Chidi Nna 445 		180
Barbell Bench Press 115
3/15/2018		 #45 on the team
#1. Chidi Nna 265 Matt Noah 265 		- -
#1. Chidi Nna 287 		145
Power Clean 135
3/15/2018		 #23 on the team
#1. John Levenson 225 		141
8/22/2018		 #19 on the team
#1. Chidi Nna 231 		170
Pull-Ups 7
3/15/2018		 #19 on the team
#1. Matt Noah 18 		6
1/8/2018		 #15 on the team
#1. Reece LaChance 25 Matt Noah 25
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 15 (3 sets)
141

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

Single Arm Dumbbell Bench Press 30 (3 sets)
40

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

Chest Supported Neutral Grip Row 24 (3 sets)
70

1. 8 @ 70
2. 8 @ 70
3. 8 @ 70

Stability Ball Push-ups 13 (2 sets)

1. 8 @ 0
2. 5 @ 0

Medicine Ball Slams 36 (3 sets)
12

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

Barbell Deadlift 5 (3 sets)
New PR 264!

1. 5 @ 235

Pause Squat 15 (3 sets)

1. 5 @ 225
2. 5 @ 245
3. 5 @ 275

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

Pause Squat 15 (5 sets)

1. 5 @ 135
2. 5 @ 180
3. 5 @ 180

Single Leg Bench Squat 48 (3 sets)

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

Single Arm Dumbbell Bench Press 30 (5 sets)

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

Stability Ball Push-ups 14 (2 sets)

1. 8 @ 0
2. 6 @ 0

Medicine Ball Slams 36 (3 sets)
12

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

Dumbbell Snatch 50 (5 sets)

1. 5 @ 45
2. 5 @ 45
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)

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)

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

Sun 9/2
Mon 8/20

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)

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

Box Jumps 36 (3 sets)

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

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)

1. 5 @ 105
2. 5 @ 125
3. 5 @ 115

Stability Ball Push-ups

Chest Supported Neutral Grip Row 24 (3 sets)

1. 8 @ 70
2. 8 @ 70
3. 8 @ 70

Medicine Ball Slams 36 (3 sets)

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
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

Stability Ball Single Arm Bench Press 40 (4 sets)

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

Jackknife Pull-ups 20 (2 sets)
10

1. 10 @
2. 10 @

Tue 7/10
Wed 7/11
Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2
Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25

Power Clean

Horizontal Banded Dumbbell Press 20 (4 sets)

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

Jackknife Pull-ups 20 (2 sets)

1. 10 @
2. 10 @

Tue 6/26
Wed 6/27
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
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
Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23
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
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
Thu 4/5
Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26
Tue 3/27
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
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
Tue 2/27
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
Tue 2/13
Wed 2/14
Thu 2/15
Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
56

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 19 (3 sets)
max 8 < PR 10 on 1/8

1. 8 @
2. 6 @
3. 5 @

Pull-Ups 7 (2 sets)
max 4 < PR 6 on 1/8

1. 4 @
2. 3 @

Tue 2/6
Wed 2/7
Thu 2/8
Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
56

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

Tricep Extension Push Up 15 (3 sets)
max 5 < PR 10 on 1/8

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

Pull-Ups 8 (2 sets)
max 5 < PR 6 on 1/8

1. 5 @
2. 3 @

Tue 1/30
Wed 1/31
Thu 2/1

High Pulls 25 (5 sets)

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

Goblet Squat 25 (5 sets)
51

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

Neutral Grip Dumbbell Bench Press 50 (5 sets)

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

Stride Up 80 (4 sets)

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

Side Lunge with Press 50 (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 @
2. 45 @
3. 45 @

Reverse Plank 135 (3 sets)

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

Pull-Ups 9 (2 sets)
max 5 < PR 6 on 1/8

1. 5 @
2. 4 @

Fri 2/2
Sat 2/3
Sun 2/4
Mon 1/22
Tue 1/23
Wed 1/24
Thu 1/25
Fri 1/26
Sat 1/27
Sun 1/28
Mon 1/15
Tue 1/16
Wed 1/17
Thu 1/18
Fri 1/19
Sat 1/20
Sun 1/21
Mon 1/8

Dumbbell Floor Press 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 25 (3 sets)

1. 10 @
2. 8 @
3. 7 @

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Pull-Ups 10 (2 sets)
New PR 6!

1. 6 @
2. 4 @

Tue 1/9
Wed 1/10
Thu 1/11
Fri 1/12
Sat 1/13
Sun 1/14
Mon 1/1
Tue 1/2
Wed 1/3

Single Leg Deadlift 50 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Thu 1/4
Fri 1/5
Sat 1/6
Sun 1/7
Mon 12/25
Tue 12/26
Wed 12/27
Thu 12/28
Fri 12/29
Sat 12/30
Sun 12/31
Mon 12/18

Pull-Ups 7 (2 sets)
max 4 < PR 5 on 12/4

1. 4 @
2. 3 @

Goblet Squat 25 (5 sets)
51

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

Deadlift Jumps 25 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

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

Bench Dip 13 (2 sets)

1. 8 @ 0
2. 5 @ 0

Tue 12/19
Wed 12/20

Single Leg Deadlift 50 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (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

Pull-Ups 6 (2 sets)
max 3 < PR 5 on 12/4

1. 3 @
2. 3 @

Goblet Squat 25 (5 sets)
51

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

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 @

Tue 12/12
Wed 12/13

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (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 @

Thu 12/14
Fri 12/15
Sat 12/16
Sun 12/17
Mon 12/4

Pull-Ups 8 (2 sets)
New PR 5!

1. 5 @
2. 3 @

Goblet Squat 25 (5 sets)
51

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

Deadlift Jumps 25 (5 sets)

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 12/5
Wed 12/6
Thu 12/7
Fri 12/8

Goblet Squat 25 (5 sets)
51

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

Dumbbell Rows 50 (5 sets)

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

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

Goblet Squat 25 (5 sets)

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 125
2. 5 @ 110
3. 5 @ 110
4. 5 @ 110
5. 5 @ 130

Pull-Ups 6 (2 sets)

1. 3 @
2. 3 @

Forearm Planks 120 (4 sets)

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

Tue 11/28
Wed 11/29

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 11/30
Fri 12/1

Goblet Squat 25 (5 sets)
max 45 < PR 51 on 11/27

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Sat 12/2
Sun 12/3