Eddie Garron

#3 in Commitment

79 of 126 workouts attended this off-season

#18 in Push Ups

150 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 324
3/15/2018		 #9 on the team
#1. John Levenson 405 		335
6/15/2018		 #7 on the team
#1. Chidi Nna 445
Barbell Bench Press 175
3/15/2018		 #16 on the team
#1. Chidi Nna 265 Matt Noah 265 		185
6/15/2018		 #8 on the team
#1. Chidi Nna 287
Power Clean 170
3/15/2018		 #11 on the team
#1. John Levenson 225 		163
9/10/2018		 #12 on the team
#1. Chidi Nna 231
Pull-Ups 10
3/15/2018		 #12 on the team
#1. Matt Noah 18 		12
6/15/2018		 #6 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

Barbell Deadlift 15 (3 sets)
max 253 < PR 281 on 9/1

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)
New PR 170!

1. 8 @ 170
2. 8 @ 170
3. 8 @ 170

Box Jumps 36 (3 sets)
12

1. 12 @ 170
2. 12 @ 170
3. 12 @ 170

Sun 9/23
Mon 9/10

Power Clean 15 (3 sets)
New PR 163!

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

Single Arm Dumbbell Bench Press 30 (3 sets)
New PR 50!

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

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

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

Stability Ball Push-ups 22 (2 sets)

1. 10 @ 170
2. 12 @ 170

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

1. 12 @ 20
2. 12 @ 20
3. 12 @ 20

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 15 (3 sets)
max 259 < PR 281 on 9/1

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)
10

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

Box Jumps 36 (3 sets)
12

1. 12 @ 170
2. 12 @ 170
3. 12 @ 170

Sun 9/9
Mon 8/27
Tue 8/28
Wed 8/29
Thu 8/30
Fri 8/31
Sat 9/1

Barbell Deadlift 15 (3 sets)
New PR 281!

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)

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

Box Jumps 36 (3 sets)

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

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

Barbell Back Squat 1

Power Clean 1

Barbell Bench Press 1

Pull-Ups 12

40 Yard Dash

5-10-5

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

Barbell Back Squat 20 (4 sets)
max 293 < PR 309 on 3/8

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

Power Clean 20 (4 sets)
max 135 < PR 152 on 2/22

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

Prowler Shoves 15 (3 sets)
309

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

HIIT Circuit 1

Jackknife Pull-ups 54 (3 sets)
18

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

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

Jackknife Pull-ups 54 (3 sets)
18

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

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

Barbell Back Squat 20 (4 sets)
max 293 < PR 309 on 3/8

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

Power Clean 20 (4 sets)
max 135 < PR 152 on 2/22

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

Prowler Shoves 15 (3 sets)
309

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

HIIT Circuit 1

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 5/29
Wed 5/30

Barbell Back Squat 20 (4 sets)
max 293 < PR 309 on 3/8

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

Barbell Bench Press 20 (4 sets)
max 163 < PR 169 on 3/6

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

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Thu 5/31
Fri 6/1

Power Clean 20 (4 sets)
max 135 < PR 152 on 2/22

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

Bulgarian Split Squat 50 (5 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

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

Barbell Back Squat 20 (4 sets)
max 293 < PR 309 on 3/8

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

Power Clean 20 (4 sets)
max 135 < PR 152 on 2/22

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

Prowler Shoves 15 (3 sets)
New PR 309!

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

HIIT Circuit 1

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 5/22
Wed 5/23

Barbell Back Squat 20 (4 sets)
max 293 < PR 309 on 3/8

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

Barbell Bench Press 20 (4 sets)
max 163 < PR 169 on 3/6

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

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Thu 5/24
Fri 5/25

Power Clean 20 (4 sets)
max 135 < PR 152 on 2/22

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

Bulgarian Split Squat 50 (5 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

Sat 5/26
Sun 5/27
Mon 5/14

Power Clean 20 (4 sets)
max 135 < PR 152 on 2/22

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

Barbell Back Squat 20 (4 sets)
max 293 < PR 309 on 3/8

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

Prowler Shoves 15 (3 sets)
max 225 < PR 267 on 4/9

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

HIIT Circuit 1

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 5/15
Wed 5/16

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Barbell Back Squat 20 (4 sets)
max 293 < PR 309 on 3/8

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

Barbell Bench Press 20 (4 sets)
max 163 < PR 169 on 3/6

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

Thu 5/17
Fri 5/18

Power Clean 20 (4 sets)
max 135 < PR 152 on 2/22

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

Bulgarian Split Squat 50 (5 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

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

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Box Squat 25 (5 sets)
214

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Medicine Ball Slams 150 (5 sets)
30

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

Dirty Dozen Plyometrics

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 5/8
Wed 5/9

Barbell Deadlift 25 (5 sets)
253

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

Bulgarian Split Squat 50 (5 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

Thu 5/10
Fri 5/11

Barbell Back Squat 25 (5 sets)
max 293 < PR 309 on 3/8

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

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

Prowler Push 15 (3 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

Sat 5/12
Sun 5/13
Mon 4/30

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Box Squat 25 (5 sets)
214

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Medicine Ball Slams 150 (5 sets)
30

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

Dirty Dozen Plyometrics

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 5/1
Wed 5/2

Bulgarian Split Squat 50 (5 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

Thu 5/3
Fri 5/4

Barbell Back Squat 25 (5 sets)
max 293 < PR 309 on 3/8

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

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

Prowler Push 15 (3 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

Sat 5/5
Sun 5/6
Mon 4/23

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Box Squat 25 (5 sets)
214

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Medicine Ball Slams 150 (5 sets)
30

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

Dirty Dozen Plyometrics

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 4/24
Wed 4/25

Barbell Deadlift 25 (5 sets)
253

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

Bulgarian Split Squat 50 (5 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

Thu 4/26
Fri 4/27

Barbell Back Squat 25 (5 sets)
max 293 < PR 309 on 3/8

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

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

Prowler Push 15 (3 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

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

Single Arm Kettlebell Squat Press 100 (5 sets)

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

Box Squat 25 (5 sets)
214

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Medicine Ball Slams 150 (5 sets)

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

Dirty Dozen Plyometrics

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 4/17
Wed 4/18

Bulgarian Split Squat 50 (5 sets)

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

Barbell Deadlift 25 (5 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

Thu 4/19
Fri 4/20

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

Barbell Back Squat 25 (5 sets)
max 293 < PR 309 on 3/8

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

Prowler Push 15 (3 sets)

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

Jackknife Pull-ups 54 (3 sets)
18

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

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

Front Split Squat 50 (5 sets)
79

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

Overhead Barbell Squat 25 (5 sets)
152

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

Prowler Shoves 50 (5 sets)
267

1. 10 @ 200
2. 10 @ 200
3. 10 @ 200
4. 10 @ 200
5. 10 @ 200

Terrible Twenty Leg Plyometrics

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 4/10
Wed 4/11

Box Squat 25 (5 sets)
214

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Clean Pull 25 (5 sets)
152

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

Single Arm Dumbbell Bench Press 50 (5 sets)
45

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

Thu 4/12
Fri 4/13

Kettlebell Swing-Catch-Squat-Press 50 (5 sets)
max 60 < PR 67 on 3/22

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

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

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

Front Split Squat 50 (5 sets)
79

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

Overhead Barbell Squat 25 (5 sets)
152

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

Prowler Shoves 50 (5 sets)
267

1. 10 @ 200
2. 10 @ 200
3. 10 @ 200
4. 10 @ 200
5. 10 @ 200

Terrible Twenty Leg Plyometrics

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 4/3
Wed 4/4

Box Squat 25 (5 sets)
214

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Clean Pull 25 (5 sets)
152

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

Single Arm Dumbbell Bench Press 50 (5 sets)
45

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

Thu 4/5
Fri 4/6

Kettlebell Swing-Catch-Squat-Press 50 (5 sets)
max 60 < PR 67 on 3/22

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

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

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

Front Split Squat 50 (5 sets)
79

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

Overhead Barbell Squat 25 (5 sets)
152

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

Prowler Shoves 50 (5 sets)
267

1. 10 @ 200
2. 10 @ 200
3. 10 @ 200
4. 10 @ 200
5. 10 @ 200

Terrible Twenty Leg Plyometrics

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 3/27
Wed 3/28

Box Squat 25 (5 sets)
214

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Clean Pull 25 (5 sets)
152

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

Single Arm Dumbbell Bench Press 50 (5 sets)
45

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

Thu 3/29
Fri 3/30

Kettlebell Swing-Catch-Squat-Press 50 (5 sets)
max 60 < PR 67 on 3/22

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

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

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

Front Split Squat 50 (5 sets)

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

Overhead Barbell Squat 25 (5 sets)

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

Terrible Twenty Leg Plyometrics

Prowler Shoves 50 (5 sets)

1. 10 @ 200
2. 10 @ 200
3. 10 @ 200
4. 10 @ 200
5. 10 @ 200

Jackknife Pull-ups 54 (3 sets)
18

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

Tue 3/20

Box Squat 25 (5 sets)

1. 5 @ 190
2. 5 @ 190
3. 5 @ 190
4. 5 @ 190
5. 5 @ 190

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)

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

Wed 3/21
Thu 3/22

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

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

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Barbell Bench Press 25 (5 sets)
max 163 < PR 169 on 3/6

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

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 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)
309

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

Horizontal Banded Dumbbell Press 25 (5 sets)
51

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

Jackknife Pull-ups 45 (3 sets)
15

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

Tue 3/6

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Trap Bar Deadlift 25 (5 sets)
New PR 191!

1. 5 @ 170
2. 5 @ 170
3. 5 @ 170
4. 5 @ 170
5. 5 @ 170

Barbell Bench Press 25 (5 sets)
New PR 169!

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

Bulgarian Split Squat 50 (5 sets)

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

Incline Dumbbell Bench Press 50 (5 sets)
51

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

Wed 3/7
Thu 3/8

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Barbell Back Squat 25 (5 sets)
309

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

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
39

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

Jackknife Pull-ups 54 (3 sets)
New PR 18!

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

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

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)
309

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

Horizontal Banded Dumbbell Press 25 (5 sets)
51

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Tue 2/27

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Trap Bar Deadlift 25 (5 sets)
New PR 180!

1. 5 @ 160
2. 5 @ 160
3. 5 @ 160
4. 5 @ 160
5. 5 @ 160

Barbell Bench Press 25 (5 sets)
152

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

Bulgarian Split Squat 50 (5 sets)

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

Incline Dumbbell Bench Press 50 (5 sets)
51

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

Wed 2/28
Thu 3/1

Power Clean 25 (5 sets)
max 135 < PR 152 on 2/22

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

Barbell Back Squat 25 (5 sets)
309

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

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
39

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

Jackknife Pull-ups 45 (3 sets)
New PR 15!

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

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

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)
309

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

Horizontal Banded Dumbbell Press 25 (5 sets)
New PR 51!

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

Tricep Extension Push Up 90 (3 sets)
New PR 30!

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Tue 2/20

Power Clean 25 (5 sets)
152

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

Trap Bar Deadlift 25 (5 sets)
New PR 158!

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

Barbell Bench Press 25 (5 sets)
152

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

Bulgarian Split Squat 50 (5 sets)

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

Incline Dumbbell Bench Press 50 (5 sets)
max 45 < PR 51 on 2/13

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

Wed 2/21
Thu 2/22

Power Clean 25 (5 sets)
152

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

Barbell Back Squat 25 (5 sets)
309

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

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
39

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

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

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

Tricep Extension Push Up 75 (3 sets)
New PR 25!

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

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)

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

Horizontal Banded Dumbbell Press 25 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 34 < PR 39 on 2/6

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

Tue 2/13

Bulgarian Split Squat 50 (5 sets)

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

Incline Dumbbell Bench Press 50 (5 sets)

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

Trap Bar Deadlift 25 (5 sets)
152

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

Power Clean 25 (5 sets)

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

Barbell Bench Press 25 (5 sets)

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

Wed 2/14
Thu 2/15

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
max 34 < PR 39 on 2/8

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

Power Clean 25 (5 sets)
152

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

Barbell Back Squat 25 (5 sets)
309

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

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

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

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)
39

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 60 (3 sets)
20

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 35
2. 45 @ 35
3. 45 @ 35

Reverse Plank 135 (3 sets)

1. 45 @ 35
2. 45 @ 35
3. 45 @ 35

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Tue 2/6

Trap Bar Deadlift 25 (5 sets)
152

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
39

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

Seated Box Jump 40 (4 sets)
10

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

Bulgarian Split Squat 50 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

YWTA 30 (3 sets)
max 40 < PR 233 on 1/16

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

Wed 2/7
Thu 2/8

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

Front Squat 25 (5 sets)
152

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

Neutral Grip Dumbbell Bench Press 50 (5 sets)

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

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
39

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

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 @

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

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

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)
39

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 60 (3 sets)
20

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

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

Reverse Plank 135 (3 sets)

1. 45 @ 35
2. 45 @ 35
3. 45 @ 35

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Tue 1/30

Trap Bar Deadlift 25 (5 sets)
max 141 < PR 152 on 1/23

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
39

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

Seated Box Jump 40 (4 sets)
10

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

Bulgarian Split Squat 50 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

YWTA 30 (3 sets)
max 40 < PR 233 on 1/16

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

Wed 1/31
Thu 2/1

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

Front Squat 25 (5 sets)
max 141 < PR 152 on 1/25

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

Neutral Grip Dumbbell Bench Press 50 (5 sets)

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

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
39

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

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 @

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

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

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

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)
39

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 60 (3 sets)
20

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 175
2. 45 @ 175
3. 45 @ 175

Reverse Plank 135 (3 sets)

1. 45 @ 175
2. 45 @ 175
3. 45 @ 175

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Tue 1/23

Trap Bar Deadlift 25 (5 sets)
152

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
39

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

Seated Box Jump 40 (4 sets)
10

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

Bulgarian Split Squat 50 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

YWTA 30 (3 sets)
max 20 < PR 233 on 1/16

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

Wed 1/24
Thu 1/25

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

Front Squat 25 (5 sets)
152

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

Neutral Grip Dumbbell Bench Press 50 (5 sets)

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

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
39

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

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 @

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Fri 1/26
Sat 1/27
Sun 1/28
Mon 1/15

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
max 34 < PR 39 on 1/8

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 60 (3 sets)
20

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 175
2. 45 @ 175
3. 45 @ 175

Reverse Plank 135 (3 sets)

1. 45 @ 175
2. 45 @ 175
3. 45 @ 175

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Tue 1/16

Trap Bar Deadlift 25 (5 sets)
152

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

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)
39

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

Seated Box Jump 40 (4 sets)
10

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

Bulgarian Split Squat 50 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

YWTA 30 (3 sets)
233

1. 10 @ 175
2. 10 @ 175
3. 10 @ 175

Wed 1/17
Thu 1/18

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

Front Squat 25 (5 sets)
152

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

Neutral Grip Dumbbell Bench Press 50 (5 sets)

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

Stride Up 80 (4 sets)
10

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

Side Lunge with Press 50 (5 sets)
39

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

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 @

Jackknife Pull-ups 18 (3 sets)
6

1. 6 @
2. 6 @
3. 6 @

Fri 1/19
Sat 1/20
Sun 1/21
Mon 1/8

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 175
2. 45 @ 175
3. 45 @ 175

Reverse Plank 135 (3 sets)

1. 45 @ 175
2. 45 @ 175
3. 45 @ 175

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 60 (3 sets)

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

Jackknife Pull-ups 15 (3 sets)

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

Tue 1/9

Trap Bar Deadlift 25 (5 sets)
152

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

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)

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

Seated Box Jump 40 (4 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

YWTA 30 (3 sets)

1. 10 @ 175
2. 10 @ 175
3. 10 @ 175

Wed 1/10
Thu 1/11

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/13

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

Front Squat 25 (5 sets)
max 135 < PR 152 on 12/15

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

Neutral Grip Dumbbell Bench Press 50 (5 sets)

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

Stride Up 80 (4 sets)

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

Side Lunge with Press 50 (5 sets)

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

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 @

Jackknife Pull-ups 18 (3 sets)
New PR 6!

1. 6 @
2. 6 @
3. 6 @

Fri 1/12
Sat 1/13
Sun 1/14
Mon 1/1

Front Squat 25 (5 sets)
max 141 < PR 152 on 12/15

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

High Pulls 25 (5 sets)
max 107 < PR 129 on 12/13

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

Forearm Planks 120 (4 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 34 < PR 39 on 12/11

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

Bench Dip 60 (2 sets)
30

1. 30 @ 175
2. 30 @ 175

Tue 1/2
Wed 1/3

Trap Bar Deadlift 25 (5 sets)
152

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

High Pulls 25 (5 sets)
max 107 < PR 129 on 12/13

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 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 @

Thu 1/4
Fri 1/5

Front Squat 25 (5 sets)
max 141 < PR 152 on 12/15

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

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

Forearm Planks 120 (4 sets)

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

Sat 1/6
Sun 1/7
Mon 12/25

Bulgarian Split Squat 100 (5 sets)

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

Horizontal Pulls 30 (3 sets)

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

Standing Long Jump 75 (5 sets)

1. 15 @ 175
2. 15 @ 175
3. 15 @ 175
4. 15 @ 175
5. 15 @ 175

Pike Push-ups 50 (5 sets)

1. 10 @ 175
2. 10 @ 175
3. 10 @ 175
4. 10 @ 175
5. 10 @ 175

Bench Dip 55 (2 sets)
New PR 30!

1. 30 @ 175
2. 25 @ 175

Forearm Planks 120 (4 sets)

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

Tue 12/26
Wed 12/27

Bulgarian Split Squat 100 (5 sets)

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

Push Up 75 (5 sets)

1. 15 @ 175
2. 15 @ 175
3. 15 @ 175
4. 15 @ 175
5. 15 @ 175

Airborne Lunges 100 (5 sets)

1. 10 @ 175
2. 10 @ 175
3. 10 @ 175
4. 10 @ 175
5. 10 @ 175

Standing Long Jump 75 (5 sets)

1. 15 @ 175
2. 15 @ 175
3. 15 @ 175
4. 15 @ 175
5. 15 @ 175

Forearm Planks 120 (4 sets)

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

Thu 12/28
Fri 12/29

Bulgarian Split Squat 100 (5 sets)

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

Push Up 75 (5 sets)
15

1. 15 @ 175
2. 15 @ 175
3. 15 @ 175
4. 15 @ 175
5. 15 @ 175

Burpees 50 (5 sets)

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

Airborne Lunges 100 (5 sets)

1. 10 @ 175
2. 10 @ 175
3. 10 @ 175
4. 10 @ 175
5. 10 @ 175

Forearm Planks 120 (4 sets)

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

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

Front Squat 25 (5 sets)
max 141 < PR 152 on 12/15

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

High Pulls 25 (5 sets)
max 107 < PR 129 on 12/13

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

Forearm Planks 120 (4 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 34 < PR 39 on 12/11

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

Bench Dip 50 (2 sets)
25

1. 25 @ 175
2. 25 @ 175

Tue 12/19
Wed 12/20

Trap Bar Deadlift 25 (5 sets)
152

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

High Pulls 25 (5 sets)
max 107 < PR 129 on 12/13

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 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 @

Thu 12/21
Fri 12/22

Front Squat 25 (5 sets)
max 141 < PR 152 on 12/15

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 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 @

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

Front Squat 25 (5 sets)

1. 5 @ 85
2. 5 @ 105
3. 5 @ 115
4. 5 @ 125
5. 5 @ 135

High Pulls 25 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 35
5. 5 @ 35

Bench Dip 45 (2 sets)

1. 20 @ 175
2. 25 @ 175

Tue 12/12
Wed 12/13

Trap Bar Deadlift 25 (5 sets)

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

High Pulls 25 (5 sets)
129

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 12/14
Fri 12/15

Front Squat 25 (5 sets)
152

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

Dumbbell Rows 50 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 35
5. 5 @ 35

Prowler Push

Neutral Grip Dumbbell Bench Press 25 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 40
5. 5 @ 40

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 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 @

Sat 12/16
Sun 12/17
Mon 12/4
Tue 12/5
Wed 12/6
Thu 12/7
Fri 12/8
Sat 12/9
Sun 12/10
Mon 11/27
Tue 11/28
Wed 11/29
Thu 11/30
Fri 12/1
Sat 12/2
Sun 12/3