Brad Bogovich

#6 in Commitment

72 of 126 workouts attended this off-season

#8 in Push Ups

6,450 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 245
3/15/2018		 #19 on the team
#1. John Levenson 405 		267
5/14/2018		 #16 on the team
#1. Chidi Nna 445 		325
Barbell Bench Press 159
3/15/2018		 #24 on the team
#1. Chidi Nna 265 Matt Noah 265 		175
6/15/2018		 #11 on the team
#1. Chidi Nna 287 		200
Power Clean 175
3/15/2018		 #7 on the team
#1. John Levenson 225 		195
6/15/2018		 #6 on the team
#1. Chidi Nna 231 		215
Pull-Ups 4
3/15/2018		 #26 on the team
#1. Matt Noah 18 		- -
#1. Reece LaChance 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
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 287 < PR 315 on 9/1

1. 5 @ 225
2. 5 @ 255
3. 5 @ 255

Pause Squat 15 (3 sets)

1. 5 @ 145
2. 5 @ 165
3. 5 @ 175

Single Leg Bench Squat 48 (3 sets)
190

1. 8 @ 190
2. 8 @ 190
3. 8 @ 190

Box Jumps 36 (3 sets)

1. 12 @ 190
2. 12 @ 190
3. 12 @ 190

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 @ 190
2. 8 @ 190
3. 8 @ 190

Single Arm Dumbbell Bench Press 48 (5 sets)
max 65 < PR 68 on 3/20

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

Stability Ball Push-ups 18 (2 sets)

1. 10 @ 190
2. 8 @ 190

Medicine Ball Slams 12 (3 sets)
max 12 < PR 30 on 5/1

1. 12 @ 14
2. 12 @ 16
3. 12 @ 16

Dumbbell Snatch 50 (5 sets)
max 55 < PR 60 on 7/9

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

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

Barbell Deadlift 11 (3 sets)
New PR 315!

1. 5 @ 225
2. 5 @ 245
3. 1 @ 315

Pause Squat 15 (3 sets)

1. 5 @ 185
2. 5 @ 195
3. 5 @ 205

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

Stability Ball Push-ups 15 (2 sets)

1. 9 @ 190
2. 6 @ 190

Kettlebell Swing-Catch-Squat-Press 25 (5 sets)
max 51 < PR 56 on 6/18

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

Single Leg Deadlift Row 30 (3 sets)

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

Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10
Sat 8/11
Sun 8/12
Mon 7/30

Stability Ball Push-ups 14 (2 sets)

1. 10 @ 190
2. 4 @ 190

Front Split Squat 30 (5 sets)
New PR 202!

1. 5 @ 155
2. 5 @ 165
3. 4 @ 185
4. 0 @ 195
5. 1 @ 185

Tue 7/31
Wed 8/1

Power Clean 14 (5 sets)
max 190 < PR 195 on 6/15

1. 5 @ 155
2. 3 @ 165
3. 3 @ 175
4. 2 @ 185
5. 1 @ 185

Barbell Back Squat 12 (5 sets)
max 262 < PR 267 on 6/27

1. 5 @ 225
2. 3 @ 245
3. 2 @ 255
4. 1 @ 255
5. 1 @ 255

Thu 8/2
Fri 8/3

Pachycephalosaur Field Work 1

Sat 8/4
Sun 8/5
Mon 7/23

Dumbbell Snatch 50 (5 sets)
max 55 < PR 60 on 7/9

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

Front Split Squat 42 (5 sets)
max 175 < PR 196 on 6/25

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

Stability Ball Push-ups 8 (2 sets)

1. 4 @ 190
2. 4 @ 190

Tue 7/24
Wed 7/25

Power Clean 15 (5 sets)
max 185 < PR 195 on 6/15

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

Barbell Back Squat 16 (5 sets)
max 262 < PR 267 on 6/27

1. 5 @ 225
2. 4 @ 235
3. 3 @ 245
4. 2 @ 255
5. 2 @ 255

Horizontal Banded Dumbbell Press 25 (5 sets)
New PR 73!

1. 5 @ 55
2. 5 @ 60
3. 5 @ 65
4. 5 @ 65
5. 5 @ 65

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

Dumbbell Snatch 30 (3 sets)
60

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

Barbell Deadlift 11 (3 sets)
276

1. 5 @ 225
2. 5 @ 245
3. 1 @ 255

Tue 7/10
Wed 7/11

Power Clean 16 (5 sets)
max 174 < PR 195 on 6/15

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

Barbell Back Squat 20 (5 sets)
max 253 < PR 267 on 6/27

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

Thu 7/12
Fri 7/13

Pachycephalosaur Field Work 1

Sat 7/14
Sun 7/15
Mon 7/2

Depth Jump 30 (3 sets)

1. 10 @ 190
2. 10 @ 190
3. 10 @ 190

Dumbbell Snatch 10 (3 sets)

1. 5 @ 50
2. 5 @ 55
3. 5 @ 60

Barbell Deadlift 11 (3 sets)
New PR 276!

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

Tue 7/3
Wed 7/4
Thu 7/5

Morin Expert Fitness Assessment Challenge

Sissy Squat 12

Split Squat Shuffle Jump 75

Duck Walk 75

Pistol Squat 20

Clapping Push-up 18

Burpee-Pike Combo 13

Fri 7/6

Pachycephalosaur Field Work 1

Sat 7/7
Sun 7/8
Mon 6/25

Dumbbell Snatch 60 (5 sets)

1. 10 @ 50
2. 10 @ 50
3. 10 @ 50
4. 0 @ 50
5. 0 @ 50

Front Split Squat 40 (5 sets)
New PR 196!

1. 5 @ 135
2. 5 @ 155
3. 5 @ 165
4. 3 @ 185
5. 2 @ 185

Tue 6/26
Wed 6/27

Power Clean 14 (5 sets)
max 185 < PR 195 on 6/15

1. 5 @ 135
2. 4 @ 155
3. 2 @ 175
4. 2 @ 175
5. 1 @ 185

Barbell Back Squat 15 (5 sets)
267

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

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

Front Split Squat 50 (5 sets)
New PR 174!

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

Kettlebell Swing-Catch-Squat-Press 42 (5 sets)

1. 10 @ 35
2. 8 @ 45
3. 8 @ 45
4. 8 @ 45
5. 8 @ 45

Box Jumps

Tue 6/19
Wed 6/20

Power Clean 16 (5 sets)
max 175 < PR 195 on 6/15

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

Jackknife Pull-ups 9 (2 sets)

1. 4 @
2. 5 @

Thu 6/21
Fri 6/22

Pachycephalosaur Field Work 1

Sat 6/23
Sun 6/24
Mon 6/11

HIIT Circuit 1

Tue 6/12

Barbell Back Squat 2 (4 sets)
max 262 < PR 267 on 5/14

1. 4 @ 225
2. 3 @ 245
3. 2 @ 255
4. 1 @ 255

Power Clean 10 (4 sets)
185

1. 4 @ 155
2. 3 @ 165
3. 2 @ 175
4. 1 @ 185

Prowler Shoves 15 (3 sets)
max 152 < PR 240 on 3/19

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

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

Barbell Back Squat 1

Power Clean 1

Barbell Bench Press 1

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

Barbell Back Squat 10 (4 sets)
max 255 < PR 267 on 5/14

1. 4 @ 225
2. 3 @ 235
3. 2 @ 245
4. 1 @ 255

Power Clean 10 (4 sets)
185

1. 4 @ 155
2. 3 @ 165
3. 2 @ 175
4. 1 @ 185

Prowler Shoves 15 (3 sets)
max 152 < PR 240 on 3/19

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

Barbell Back Squat 28 (4 sets)
max 162 < PR 267 on 5/14

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

Barbell Bench Press 10 (4 sets)
New PR 160!

1. 4 @ 135
2. 3 @ 145
3. 2 @ 150
4. 1 @ 160

Single Arm Kettlebell Squat Press 100 (5 sets)
max 53 < PR 60 on 5/7

1. 10 @ 35
2. 10 @ 35
3. 10 @ 40
4. 10 @ 40
5. 10 @ 40

Power Clean 20 (4 sets)
max 152 < PR 185 on 5/14

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

Bulgarian Split Squat 50 (5 sets)

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

Half Pull-ups 17 (2 sets)
11

1. 11 @
2. 6 @

Half Pull-ups 18 (2 sets)
11

1. 11 @
2. 7 @

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

Barbell Back Squat 8 (4 sets)
max 259 < PR 267 on 5/14

1. 4 @ 225
2. 3 @ 245
3. 1 @ 255

Power Clean 7 (4 sets)
max 175 < PR 185 on 5/14

1. 4 @ 155
2. 3 @ 165

Prowler Shoves 5 (3 sets)
max 101 < PR 240 on 3/19

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

HIIT Circuit 1

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

1. 11 @
2. 0 @

Tue 5/22
Wed 5/23

Barbell Back Squat 9 (4 sets)
max 250 < PR 267 on 5/14

1. 4 @ 225
2. 3 @ 235
3. 1 @ 245
4. 1 @ 250

Barbell Bench Press 10 (4 sets)
max 150 < PR 157 on 5/3

1. 4 @ 135
2. 3 @ 140
3. 2 @ 145
4. 1 @ 150

Single Arm Kettlebell Squat Press 100 (5 sets)
max 47 < PR 60 on 5/7

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

Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27

Power Clean 10 (4 sets)
max 175 < PR 185 on 5/14

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

Bulgarian Split Squat 50 (5 sets)

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

Half Pull-ups 18 (2 sets)
11

1. 11 @
2. 7 @

Mon 5/14

Power Clean 6 (4 sets)
New PR 185!

1. 4 @ 155
2. 0 @ 165
3. 1 @ 175
4. 1 @ 185

Barbell Back Squat 13 (4 sets)
New PR 267!

1. 4 @ 185
2. 3 @ 205
3. 2 @ 225
4. 4 @ 245

Prowler Shoves 15 (3 sets)
max 152 < PR 240 on 3/19

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

HIIT Circuit 1

Half Pull-ups 15 (2 sets)
New PR 10!

1. 10 @
2. 5 @

Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18
Sat 5/19
Sun 5/20

Single Arm Kettlebell Squat Press 100 (5 sets)
max 53 < PR 60 on 5/7

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

Power Clean 13 (4 sets)
max 180 < PR 185 on 5/14

1. 5 @ 155
2. 5 @ 160
3. 2 @ 165
4. 1 @ 175

Bulgarian Split Squat 50 (5 sets)

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

Barbell Back Squat 10 (4 sets)
max 260 < PR 267 on 5/14

1. 5 @ 225
2. 3 @ 245
3. 1 @ 255
4. 1 @ 260

Barbell Bench Press 13 (4 sets)
max 152 < PR 157 on 5/3

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

Half Pull-ups 15 (2 sets)
10

1. 10 @
2. 5 @

Mon 5/7

Box Squat 25 (5 sets)
max 231 < PR 300 on 4/23

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

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

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

Half Pull-ups 15 (2 sets)
New PR 9!

1. 9 @
2. 6 @

Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30
Tue 5/1

Power Clean 25 (5 sets)
max 152 < PR 174 on 4/23

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

Box Squat 25 (5 sets)
max 208 < PR 300 on 4/23

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

Single Arm Kettlebell Squat Press 100 (5 sets)
max 27 < PR 33 on 4/23

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

Medicine Ball Slams 150 (5 sets)
30

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

Dirty Dozen Plyometrics

Half Pull-ups 12 (2 sets)
6

1. 6 @
2. 6 @

Wed 5/2
Thu 5/3

Barbell Deadlift 40 (5 sets)
max 168 < PR 253 on 4/25

1. 8 @ 135
2. 8 @ 135
3. 8 @ 135
4. 8 @ 135
5. 8 @ 135

Bulgarian Split Squat 50 (5 sets)

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

Barbell Bench Press 26 (5 sets)
New PR 157!

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

Half Pull-ups 12 (2 sets)
New PR 7!

1. 7 @
2. 5 @

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

Power Clean 25 (5 sets)
New PR 174!

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

Box Squat 35 (5 sets)
New PR 300!

1. 5 @ 155
2. 5 @ 205
3. 10 @ 205
4. 10 @ 225
5. 5 @ 245

Single Arm Kettlebell Squat Press 100 (5 sets)

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

Medicine Ball Slams 150 (5 sets)

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

Dirty Dozen Plyometrics

Half Pull-ups 10 (2 sets)
max 5 < PR 6 on 4/19

1. 5 @
2. 5 @

Tue 4/24
Wed 4/25

Barbell Deadlift 5 (5 sets)
New PR 253!

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

Bulgarian Split Squat 50 (5 sets)

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

Thu 4/26
Fri 4/27

Half Pull-ups 12 (2 sets)
6

1. 6 @
2. 6 @

Sat 4/28
Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18
Thu 4/19

Bulgarian Split Squat 50 (5 sets)

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

Barbell Deadlift 50 (5 sets)
max 207 < PR 225 on 2/13

1. 10 @ 155
2. 10 @ 155
3. 10 @ 155
4. 10 @ 155
5. 10 @ 155

Half Pull-ups 11 (2 sets)
6

1. 5 @
2. 6 @

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

Front Split Squat 50 (5 sets)
max 152 < PR 169 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 141!

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

Prowler Shoves 50 (5 sets)
max 180 < PR 240 on 3/19

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

Terrible Twenty Leg Plyometrics

Half Pull-ups 8 (2 sets)
max 5 < PR 6 on 3/26

1. 5 @
2. 3 @

Tue 4/3
Wed 4/4
Thu 4/5

Box Squat

Clean Pull 25 (5 sets)
New PR 208!

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

Single Arm Dumbbell Bench Press 10 (5 sets)
max 62 < PR 68 on 3/20

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

Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26

Front Split Squat 50 (5 sets)
max 152 < PR 169 on 2/5

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

Overhead Barbell Squat 25 (5 sets)
118

1. 5 @ 95
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Prowler Shoves 50 (5 sets)
max 180 < PR 240 on 3/19

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

Half Pull-ups 11 (2 sets)
6

1. 5 @
2. 6 @

Tue 3/27
Wed 3/28

Box Squat 25 (5 sets)
186

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

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)
max 62 < PR 68 on 3/20

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

Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1
Mon 3/19

Front Split Squat

Overhead Barbell Squat 25 (5 sets)

1. 5 @ 85
2. 5 @ 95
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Terrible Twenty Leg Plyometrics

Prowler Shoves 50 (5 sets)

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

Half Pull-ups 11 (2 sets)
6

1. 5 @
2. 6 @

Tue 3/20

Single Arm Dumbbell Bench Press 48 (5 sets)

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

Wed 3/21

Box Squat 25 (5 sets)

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

Clean Pull 25 (5 sets)

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

Thu 3/22

Power Clean 25 (5 sets)
max 158 < PR 169 on 2/5

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

Barbell Bench Press 21 (5 sets)
152

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

Fri 3/23
Sat 3/24
Sun 3/25
Mon 3/12

Barbell Bench Press 25 (5 sets)
New PR 152!

1. 5 @ 120
2. 5 @ 120
3. 5 @ 120
4. 5 @ 120
5. 5 @ 135

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

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat

Horizontal Banded Dumbbell Press 21 (5 sets)
New PR 51!

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

Half Kneeling Dumbbell Shoulder Press 34 (5 sets)
max 45 < PR 48 on 2/19

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

Tue 2/27

Push Up 150

Power Clean 25 (5 sets)
max 129 < PR 169 on 2/5

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

Barbell Deadlift 50 (5 sets)
max 207 < PR 225 on 2/13

1. 10 @ 155
2. 10 @ 155
3. 10 @ 155
4. 10 @ 155
5. 10 @ 155

Barbell Bench Press 28 (5 sets)
New PR 150!

1. 7 @ 125
2. 7 @ 125
3. 4 @ 125
4. 5 @ 125
5. 5 @ 125

Wed 2/28

Push Up 150

Thu 3/1
Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19

Push Up 150

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)
max 129 < PR 208 on 2/12

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

Horizontal Banded Dumbbell Press 25 (5 sets)
39

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

Half Kneeling Dumbbell Shoulder Press 46 (5 sets)
New PR 48!

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

Tue 2/20

Half Pull-ups 7 (2 sets)
max 4 < PR 6 on 12/11

1. 4 @
2. 3 @

Wed 2/21
Thu 2/22
Fri 2/23

Push Up 150

Power Clean 25 (5 sets)
max 129 < PR 169 on 2/5

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

Barbell Deadlift 25 (5 sets)
max 208 < PR 225 on 2/13

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 105
5. 5 @ 185

Barbell Bench Press 25 (5 sets)
max 129 < PR 141 on 2/16

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

Sat 2/24

Push Up 150

Power Clean 25 (5 sets)
max 129 < PR 169 on 2/5

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

Barbell Back Squat 25 (5 sets)
max 129 < PR 208 on 2/12

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

Barbell Bench Press 25 (5 sets)
141

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

Half Pull-ups 7 (2 sets)
max 4 < PR 6 on 12/11

1. 4 @
2. 3 @

Sun 2/25
Mon 2/12

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)
208

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

Horizontal Banded Dumbbell Press 25 (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)

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

Tue 2/13

Barbell Deadlift 25 (5 sets)
New PR 225!

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

Power Clean 25 (5 sets)
max 152 < PR 169 on 2/5

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

Barbell Bench Press 25 (5 sets)

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

Wed 2/14
Thu 2/15
Fri 2/16

Push Up 150

Push Up 150

Power Clean 25 (5 sets)
max 107 < PR 169 on 2/5

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

Barbell Back Squat 25 (5 sets)
max 107 < PR 208 on 2/12

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

Barbell Bench Press 25 (5 sets)
141

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

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

Power Clean 21 (5 sets)
New PR 169!

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

Front Split Squat 48 (5 sets)
New PR 169!

1. 4 @ 155
2. 5 @ 145
3. 5 @ 145
4. 5 @ 145
5. 5 @ 145

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

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

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

Half Pull-ups 4 (2 sets)
max 3 < PR 6 on 12/11

1. 3 @
2. 1 @

Tue 2/6
Wed 2/7

Push Up 100

Push Up 100

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

Push Up 250

Push Up 200

Push Up 200

Power Clean 25 (5 sets)
max 129 < PR 152 on 1/16

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

Front Split Squat 50 (5 sets)
152

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

Dumbbell Floor Press 25 (5 sets)
56

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 @ 0
2. 45 @ 0
3. 45 @ 0

Half Pull-ups 6 (2 sets)
max 3 < PR 6 on 12/11

1. 3 @
2. 3 @

Tue 1/30
Wed 1/31

Push Up 250

Push Up 250

Reverse Plank 135 (3 sets)

1. 45 @ 0
2. 45 @ 0
3. 45 @ 0

Thu 2/1

Push Up 250

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

Power Clean 25 (5 sets)
max 141 < PR 152 on 1/16

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

Front Split Squat 50 (5 sets)
152

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

Dumbbell Floor Press 25 (5 sets)
56

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

Half Pull-ups 4 (2 sets)
max 2 < PR 6 on 12/11

1. 2 @
2. 2 @

Tue 1/23
Wed 1/24

Push Up 150

Push Up 150

Push Up 250

Thu 1/25

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

Power Clean 25 (5 sets)
max 129 < PR 152 on 1/16

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

Barbell Back Squat 25 (5 sets)
max 107 < PR 208 on 1/12

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

Half Pull-ups 5 (2 sets)
max 3 < PR 6 on 12/11

1. 3 @
2. 2 @

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

Push Up 150

Push Up 150

Tue 1/16

Power Clean 21 (5 sets)
152

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

Front Split Squat 48 (5 sets)
New PR 152!

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

Dumbbell Floor Press 25 (5 sets)
max 45 < PR 56 on 1/8

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

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

Half Pull-ups 6 (2 sets)
max 4 < PR 6 on 12/11

1. 4 @
2. 2 @

Wed 1/17

Push Up 200

Thu 1/18
Fri 1/19
Sat 1/20

Push Up 150

Push Up 150

Sun 1/21

Push Up 150

Push Up 150

Push Up 200

Mon 1/8

Push Up 100

Push Up 150

Push Up 150

Power Clean 17 (5 sets)
152

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

Front Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

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

Half Pull-ups 5 (2 sets)
max 3 < PR 6 on 12/11

1. 3 @
2. 2 @

Tue 1/9
Wed 1/10

Push Up 150

Thu 1/11

Push Up 150

Push Up 150

Fri 1/12

Push Up 150

Power Clean 21 (5 sets)
152

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

Barbell Back Squat 25 (5 sets)
New PR 208!

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

Half Pull-ups 6 (2 sets)
max 3 < PR 6 on 12/11

1. 3 @
2. 3 @

Sat 1/13
Sun 1/14

Push Up 150

Mon 1/1

Half Pull-ups 9 (2 sets)
max 5 < PR 6 on 12/11

1. 5 @
2. 4 @

Barbell Back Squat 25 (5 sets)

1. 5 @ 65
2. 5 @ 65
3. 5 @ 65
4. 5 @ 65
5. 5 @ 68

Power Clean 25 (5 sets)

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 @

Push Up 200

Tue 1/2

Push Up 150

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

Barbell Back Squat 25 (5 sets)
max 62 < PR 77 on 1/1

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

Dumbbell Rows 50 (5 sets)

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

Push Up 150

Push Up 150

Push Up 150

Sat 1/6
Sun 1/7
Mon 12/25
Tue 12/26
Wed 12/27
Thu 12/28

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

Single Leg Deadlift 50 (5 sets)

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

Fri 12/29
Sat 12/30
Sun 12/31

Dumbbell Rows 50 (5 sets)

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

Goblet Squat 25 (5 sets)

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

Hill Sprints

Mon 12/18

Half Pull-ups 6 (2 sets)
max 3 < PR 6 on 12/11

1. 3 @
2. 3 @

Front Squat 23 (5 sets)
max 186 < PR 231 on 12/8

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

High Pulls 25 (5 sets)
max 141 < PR 152 on 12/6

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 @

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

Barbell Deadlift 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Mon 12/11

Half Pull-ups 10 (2 sets)

1. 6 @
2. 4 @

Front Squat 25 (5 sets)
max 174 < PR 231 on 12/8

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

High Pulls 5 (5 sets)
max 129 < PR 152 on 12/6

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

Forearm Planks 120 (4 sets)

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

Tue 12/12
Wed 12/13

Trap Bar Deadlift 25 (5 sets)
max 287 < PR 309 on 12/6

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

High Pulls 25 (5 sets)
max 129 < PR 152 on 12/6

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

Front Squat 25 (5 sets)
max 163 < PR 231 on 12/8

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Sat 12/16
Sun 12/17
Mon 12/4
Tue 12/5
Wed 12/6

Trap Bar Deadlift 25 (5 sets)

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

High Pulls 25 (5 sets)

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 5 @ 132
5. 5 @ 135

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 12/7
Fri 12/8

Front Squat 22 (5 sets)

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

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