Brad Woodhouse

#1 in Commitment

103 of 126 workouts attended this off-season

#1 in Push Ups

22,958 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 215
3/15/2018		 #29 on the team
#1. John Levenson 405 		267
6/7/2018		 #15 on the team
#1. Chidi Nna 445 		515
Barbell Bench Press 215
3/15/2018		 #5 on the team
#1. Chidi Nna 265 Matt Noah 265 		245
6/15/2018		 #3 on the team
#1. Chidi Nna 287 		165
Power Clean 165
3/15/2018		 #14 on the team
#1. John Levenson 225 		195
8/13/2018		 #5 on the team
#1. Chidi Nna 231 		200
Pull-Ups - -
#1. Matt Noah 18 		0
6/15/2018		 #26 on the team
#1. Reece LaChance 25 Matt Noah 25 		10
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)
276

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

Box Jumps 36 (3 sets)
12

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

Sun 9/23
Mon 9/10

Power Clean 7 (3 sets)
max 180 < PR 195 on 8/13

1. 5 @ 155
2. 2 @ 175

Single Arm Dumbbell Bench Press 30 (3 sets)
max 80 < PR 90 on 3/22

1. 5 @ 70
2. 5 @ 75
3. 5 @ 80

Chest Supported Neutral Grip Row 24 (3 sets)
max 65 < PR 135 on 1/30

1. 8 @ 60
2. 8 @ 60
3. 8 @ 65

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

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 15 (3 sets)
276

1. 5 @ 205
2. 5 @ 225
3. 5 @ 245

Pause Squat 5 (3 sets)

1. 5 @ 175

Single Leg Bench Squat 48 (3 sets)
max 0 < PR 25 on 9/1

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

Box Jumps 36 (3 sets)
12

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

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

Single Leg Bench Squat 48 (3 sets)

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

Single Arm Dumbbell Bench Press 42 (5 sets)
max 80 < PR 90 on 3/22

1. 5 @ 70
2. 5 @ 75
3. 5 @ 80
4. 3 @ 80
5. 3 @ 80

Stability Ball Push-ups 7 (2 sets)

1. 4 @ 0
2. 3 @ 0

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

1. 12 @ 16

Dumbbell Snatch 50 (5 sets)

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

Terrible Twenty Leg Plyometrics

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

Barbell Deadlift 13 (3 sets)
max 259 < PR 276 on 8/20

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

Single Leg Bench Squat 48 (3 sets)

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

Box Jumps 36 (3 sets)
12

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

Sun 9/2
Mon 8/20

Barbell Deadlift 10 (3 sets)
New PR 276!

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

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 14 (3 sets)
max 191 < PR 195 on 8/13

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

Single Arm Dumbbell Bench Press 26 (3 sets)
max 80 < PR 90 on 3/22

1. 5 @ 65
2. 5 @ 70
3. 3 @ 80

Stability Ball Push-ups 9 (2 sets)

1. 5 @ 0
2. 4 @ 0

Chest Supported Neutral Grip Row 24 (3 sets)
max 50 < PR 135 on 1/30

1. 8 @ 50
2. 8 @ 50
3. 8 @ 50

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

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 1

Tue 8/14
Wed 8/15
Thu 8/16
Fri 8/17
Sat 8/18
Sun 8/19
Mon 8/6

Horizontal Banded Dumbbell Press 20 (4 sets)
max 79 < PR 90 on 6/25

1. 5 @ 60
2. 5 @ 70

Dumbbell Punches 60 (3 sets)
New PR 25!

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

Plate Pinch 82 (2 sets)
30

1. 29 @ 30
2. 12 @ 30

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

Barbell Deadlift 16 (4 sets)
max 259 < PR 273 on 8/1

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

Dumbbell Alternating Incline Bench 42 (5 sets)
New PR 65!

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

Stability Ball Push-ups 14 (2 sets)

1. 6 @ 0
2. 8 @ 0

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

Dumbbell Punches 60 (3 sets)

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

Horizontal Banded Dumbbell Press 40 (4 sets)
max 84 < PR 90 on 6/25

1. 5 @ 70
2. 5 @ 70
3. 5 @ 75
4. 5 @ 75

Plate Pinch 108 (2 sets)

1. 38 @ 20
2. 16 @ 30

Tue 7/31

Barbell Back Squat 5 (3 sets)
max 231 < PR 267 on 6/7

1. 5 @ 205

Wed 8/1

Barbell Deadlift 15 (4 sets)
New PR 273!

1. 5 @ 225
2. 5 @ 225
3. 3 @ 245
4. 2 @ 265

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Stability Ball Push-ups 3 (2 sets)

1. 1 @ 0
2. 2 @ 0

Horizontal Pulls 6 (2 sets)
max 6 < PR 17 on 5/29

1. 6 @
2. 0 @

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

Power Clean 16 (5 sets)
max 180 < PR 190 on 6/15

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

Barbell Back Squat 15 (3 sets)
max 231 < PR 267 on 6/7

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

Barbell Front Raises 10 (3 sets)

1. 10 @ 65
2. 10 @ 65
3. 10 @ 65

Tue 7/17
Wed 7/18

YTI Shoulder Complex 30 (3 sets)
New PR 15!

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

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

Power Clean 16 (5 sets)
max 185 < PR 190 on 6/15

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

Barbell Back Squat 5 (3 sets)
max 253 < PR 267 on 6/7

1. 5 @ 225
2. 0 @ 185
3. 0 @ 215

Stability Ball Single Arm Bench Press 30 (4 sets)
New PR 60!

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

Tue 7/10
Wed 7/11

Barbell Hip Thrusts 20 (4 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 95
4. 5 @ 95

Barbell Sumo Deadlift 12 (4 sets)
New PR 238!

1. 4 @ 155
2. 3 @ 225
3. 3 @ 225
4. 2 @ 225

YTI Shoulder Complex 30 (3 sets)

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

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

Power Clean 15 (5 sets)
max 174 < PR 190 on 6/15

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

Barbell Back Squat 12 (3 sets)
max 259 < PR 267 on 6/7

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

Jackknife Pull-ups 21 (2 sets)
New PR 11!

1. 10 @
2. 11 @

Stability Ball Single Arm Bench Press 40 (4 sets)

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

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

Sissy Squat 6

Split Squat Shuffle Jump 37

Duck Walk 44

Pistol Squat 3

Clapping Push-up 11

Burpee-Pike Combo 19

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

Power Clean 20 (5 sets)
max 174 < PR 190 on 6/15

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

Horizontal Banded Dumbbell Press 20 (4 sets)
New PR 90!

1. 5 @ 55
2. 5 @ 65
3. 5 @ 65
4. 5 @ 80

Tue 6/26
Wed 6/27

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Alternating Incline Bench 30 (3 sets)

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

Barbell Sumo Deadlift 15 (4 sets)

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

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

Power Clean 16 (5 sets)
max 174 < PR 190 on 6/15

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

Jackknife Pull-ups 11 (2 sets)

1. 5 @
2. 6 @

Tue 6/19
Wed 6/20

Barbell Deadlift 17 (5 sets)
max 238 < PR 253 on 5/11

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

Dumbbell Alternating Incline Bench 20 (5 sets)

1. 5 @ 45
2. 5 @ 45

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

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Bulgarian Split Squat 50 (5 sets)

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

Barbell Back Squat 11 (4 sets)
max 231 < PR 267 on 6/7

1. 5 @ 205
2. 3 @ 205
3. 2 @ 215
4. 1 @ 225

Prowler Shoves 15 (3 sets)
max 152 < PR 280 on 3/19

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

HIIT Circuit 1

Power Clean 17 (4 sets)
max 185 < PR 186 on 3/11

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

Bulgarian Split Squat 50 (5 sets)

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

Horizontal Pulls 36 (3 sets)
max 13 < PR 17 on 5/29

1. 11 @
2. 12 @
3. 13 @

Horizontal Pulls 37 (3 sets)
max 13 < PR 17 on 5/29

1. 12 @
2. 12 @
3. 13 @

Barbell Back Squat 14 (4 sets)
max 217 < PR 267 on 6/7

1. 5 @ 155
2. 4 @ 185
3. 3 @ 205
4. 2 @ 205

Power Clean 12 (4 sets)
max 175 < PR 186 on 3/11

1. 5 @ 135
2. 4 @ 155
3. 2 @ 165
4. 1 @ 175

Prowler Shoves 15 (3 sets)
max 152 < PR 280 on 3/19

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

HIIT Circuit 1

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

40 Yard Dash

5-10-5

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

Power Clean 5 (4 sets)
max 152 < PR 186 on 3/11

1. 5 @ 135
2. 0 @ 155

Horizontal Pulls 29 (3 sets)
max 12 < PR 17 on 5/29

1. 12 @
2. 10 @
3. 7 @

Tue 6/5
Wed 6/6

Barbell Bench Press 12 (4 sets)
max 225 < PR 231 on 5/30

1. 5 @ 185
2. 3 @ 195
3. 3 @ 210
4. 1 @ 225

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 6/7

Barbell Back Squat 14 (4 sets)
New PR 267!

1. 5 @ 225
2. 4 @ 245
3. 3 @ 250
4. 2 @ 260

Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28
Tue 5/29

Barbell Back Squat 16 (4 sets)
max 235 < PR 259 on 5/25

1. 5 @ 185
2. 4 @ 205
3. 4 @ 215
4. 3 @ 215

Power Clean 15 (4 sets)
max 174 < PR 186 on 3/11

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

Prowler Shoves 15 (3 sets)
max 101 < PR 280 on 3/19

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

HIIT Circuit 1

Horizontal Pulls 43 (3 sets)
17

1. 15 @
2. 17 @
3. 11 @

Wed 5/30

Barbell Back Squat 15 (4 sets)
max 235 < PR 259 on 5/25

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

Barbell Bench Press 11 (4 sets)
New PR 231!

1. 5 @ 195
2. 3 @ 205
3. 2 @ 225
4. 1 @ 225

Single Arm Kettlebell Squat Press 100 (5 sets)
New PR 47!

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

Thu 5/31

Power Clean 14 (4 sets)
max 185 < PR 186 on 3/11

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

Fri 6/1

Bulgarian Split Squat 50 (5 sets)

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

Horizontal Pulls 45 (3 sets)
max 16 < PR 17 on 5/29

1. 16 @
2. 14 @
3. 15 @

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

Power Clean 12 (4 sets)
max 154 < PR 186 on 3/11

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

Prowler Shoves 15 (3 sets)
max 101 < PR 280 on 3/19

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

Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25

Barbell Back Squat 20 (4 sets)
New PR 259!

1. 5 @ 205
2. 5 @ 215
3. 5 @ 225
4. 5 @ 230

Barbell Bench Press 18 (4 sets)
max 208 < PR 230 on 5/15

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 3 @ 195

Power Clean 16 (4 sets)
max 170 < PR 186 on 3/11

1. 5 @ 135
2. 5 @ 140
3. 4 @ 155
4. 2 @ 165

Horizontal Pulls 43 (3 sets)
17

1. 12 @
2. 14 @
3. 17 @

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

Power Clean 16 (4 sets)
max 158 < PR 186 on 3/11

1. 5 @ 135
2. 5 @ 135
3. 5 @ 140
4. 1 @ 155

Horizontal Pulls 23 (3 sets)
max 13 < PR 17 on 1/3

1. 13 @
2. 10 @
3. 0 @

Tue 5/15

Barbell Bench Press 12 (4 sets)
New PR 230!

1. 5 @ 180
2. 3 @ 190
3. 3 @ 205
4. 1 @ 230

Prowler Shoves 15 (3 sets)
max 152 < PR 280 on 3/19

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

Wed 5/16
Thu 5/17

Single Arm Kettlebell Squat Press 100 (5 sets)
max 33 < PR 40 on 4/30

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

Barbell Back Squat 13 (4 sets)
max 238 < PR 253 on 4/28

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

Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7

Power Clean 22 (5 sets)
max 152 < PR 186 on 3/11

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

Single Arm Kettlebell Squat Press 100 (5 sets)
max 33 < PR 40 on 4/30

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

Medicine Ball Slams 150 (5 sets)
30

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

Horizontal Pulls 8 (3 sets)
max 8 < PR 17 on 1/3

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

Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11

Box Squat 25 (5 sets)
max 208 < PR 238 on 3/22

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

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

Barbell Bench Press 23 (5 sets)
max 203 < PR 224 on 3/22

1. 5 @ 175
2. 5 @ 180
3. 5 @ 180
4. 5 @ 180
5. 3 @ 185

Horizontal Pulls 29 (3 sets)
max 11 < PR 17 on 1/3

1. 11 @
2. 10 @
3. 8 @

Sat 5/12
Sun 5/13

Barbell Back Squat 25 (5 sets)
max 231 < PR 253 on 4/28

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

Horizontal Pulls 41 (3 sets)
max 16 < PR 17 on 1/3

1. 11 @
2. 14 @
3. 16 @

Mon 4/30

Power Clean 25 (5 sets)
max 163 < PR 186 on 3/11

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

Box Squat

Single Arm Kettlebell Squat Press 100 (5 sets)
New PR 40!

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

Medicine Ball Slams 150 (5 sets)
30

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

Horizontal Pulls 25 (3 sets)
max 9 < PR 17 on 1/3

1. 8 @
2. 9 @
3. 8 @

Tue 5/1
Wed 5/2

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

Horizontal Pulls 35 (3 sets)
max 12 < PR 17 on 1/3

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

Thu 5/3
Fri 5/4

Barbell Bench Press 25 (5 sets)
max 208 < PR 224 on 3/22

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

Horizontal Pulls 34 (3 sets)
max 13 < PR 17 on 1/3

1. 13 @
2. 10 @
3. 11 @

Sat 5/5

Barbell Back Squat 25 (5 sets)
max 231 < PR 253 on 4/28

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

Sun 5/6
Mon 4/23

Power Clean 25 (5 sets)
max 152 < PR 186 on 3/11

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

Single Arm Kettlebell Squat Press 100 (5 sets)
33

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

Medicine Ball Slams 150 (5 sets)

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

Horizontal Pulls 22 (3 sets)
max 9 < PR 17 on 1/3

1. 9 @
2. 8 @
3. 5 @

Tue 4/24
Wed 4/25

Box Squat 25 (5 sets)
max 231 < PR 238 on 3/22

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

Barbell Deadlift 25 (5 sets)

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

Horizontal Pulls 34 (3 sets)
max 13 < PR 17 on 1/3

1. 11 @
2. 13 @
3. 10 @

Thu 4/26
Fri 4/27
Sat 4/28

Barbell Back Squat 25 (5 sets)
253

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

Barbell Bench Press 6 (5 sets)
max 208 < PR 224 on 3/22

1. 10 @ 155
2. 6 @ 175
3. 5 @ 185
4. 5 @ 185
5. 3 @ 185

Sun 4/29

Horizontal Pulls 38 (3 sets)
max 15 < PR 17 on 1/3

1. 10 @
2. 13 @
3. 15 @

Mon 4/16
Tue 4/17

Single Arm Kettlebell Squat Press 100 (5 sets)

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

Wed 4/18
Thu 4/19
Fri 4/20
Sat 4/21
Sun 4/22

Barbell Bench Press 40 (5 sets)
max 205 < PR 224 on 3/22

1. 8 @ 165
2. 8 @ 165
3. 8 @ 165
4. 8 @ 165
5. 8 @ 165

Mon 4/9

Front Split Squat 50 (5 sets)
max 118 < PR 152 on 4/2

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

Overhead Barbell Squat 25 (5 sets)
107

1. 5 @ 65
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Prowler Shoves 10 (5 sets)
max 180 < PR 280 on 3/19

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

Terrible Twenty Leg Plyometrics

Horizontal Pulls 30 (3 sets)
max 13 < PR 17 on 1/3

1. 8 @
2. 9 @
3. 13 @

Tue 4/10

Single Arm Dumbbell Bench Press 50 (5 sets)
max 84 < PR 90 on 3/22

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

Barbell Bench Press 25 (5 sets)
max 203 < PR 224 on 3/22

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

Wed 4/11
Thu 4/12

Box Squat 25 (5 sets)
max 208 < PR 238 on 3/22

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

Clean Pull 25 (5 sets)
max 197 < PR 208 on 4/4

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

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

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

Power Clean 25 (5 sets)
max 163 < PR 186 on 3/11

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

Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2

Terrible Twenty Leg Plyometrics

Terrible Twenty Leg Plyometrics

Front Split Squat 50 (5 sets)
New PR 152!

1. 5 @ 95
2. 5 @ 105
3. 5 @ 135
4. 5 @ 135
5. 5 @ 135

Overhead Barbell Squat 25 (5 sets)
New PR 107!

1. 5 @ 75
2. 5 @ 75
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Prowler Shoves 50 (5 sets)
max 180 < PR 280 on 3/19

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

Terrible Twenty Leg Plyometrics

Horizontal Pulls 32 (3 sets)
max 13 < PR 17 on 1/3

1. 9 @
2. 10 @
3. 13 @

Tue 4/3
Wed 4/4

Box Squat 25 (5 sets)
max 208 < PR 238 on 3/22

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

Clean Pull 25 (5 sets)
208

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

Single Arm Dumbbell Bench Press 50 (5 sets)
max 84 < PR 90 on 3/22

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

Barbell Bench Press 25 (5 sets)
max 208 < PR 224 on 3/22

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

Thu 4/5
Fri 4/6

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

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

Power Clean 21 (5 sets)
max 174 < PR 186 on 3/11

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

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

Front Split Squat 50 (5 sets)
max 73 < PR 107 on 3/19

1. 5 @ 45
2. 5 @ 45
3. 5 @ 55
4. 5 @ 55
5. 5 @ 65

Overhead Barbell Squat 20 (5 sets)
max 84 < PR 90 on 3/19

1. 5 @ 55
2. 5 @ 55
3. 5 @ 75
4. 5 @ 75

Prowler Shoves 50 (5 sets)
max 180 < PR 280 on 3/19

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

Horizontal Pulls 14 (3 sets)
max 8 < PR 17 on 1/3

1. 6 @
2. 8 @
3. 0 @

Tue 3/27

Push Up 200

Single Arm Dumbbell Bench Press 50 (5 sets)
max 84 < PR 90 on 3/22

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

Wed 3/28

Push Up 250

Push Up 200

Box Squat 25 (5 sets)
max 231 < PR 238 on 3/22

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

Clean Pull 25 (5 sets)
208

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

Thu 3/29

Push Up 100

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

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

Power Clean 24 (5 sets)
max 163 < PR 186 on 3/11

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

Barbell Bench Press 10 (5 sets)
max 208 < PR 224 on 3/22

1. 5 @ 185
2. 5 @ 185

Fri 3/30
Sat 3/31
Sun 4/1

Push Up 250

Push Up 300

Mon 3/19

Front Split Squat 50 (5 sets)

1. 5 @ 45
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Overhead Barbell Squat 23 (5 sets)

1. 5 @ 45
2. 5 @ 75
3. 5 @ 75
4. 5 @ 75
5. 3 @ 85

Prowler Shoves 50 (5 sets)

1. 10 @ 210
2. 10 @ 210
3. 10 @ 210
4. 10 @ 210
5. 10 @ 210

Horizontal Pulls 24 (3 sets)
max 9 < PR 17 on 1/3

1. 8 @
2. 9 @
3. 7 @

Tue 3/20
Wed 3/21

Push Up 200

Push Up 200

Push Up 300

Thu 3/22

Push Up 200

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

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

Box Squat 26 (5 sets)

1. 7 @ 185
2. 6 @ 185
3. 5 @ 205
4. 5 @ 205
5. 3 @ 225

Power Clean 25 (5 sets)
max 174 < PR 186 on 3/11

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

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 2 (5 sets)

1. 5 @ 65
2. 5 @ 70
3. 5 @ 75
4. 5 @ 75
5. 1 @ 90

Barbell Bench Press 21 (5 sets)
New PR 224!

1. 5 @ 155
2. 5 @ 175
3. 3 @ 185
4. 4 @ 185
5. 4 @ 205

Fri 3/23

Push Up 200

Sat 3/24
Sun 3/25

Push Up 200

Push Up 200

Mon 3/12

Push Up 300

Tue 3/13

Push Up 400

Wed 3/14
Thu 3/15

Push Up 300

Fri 3/16

Push Up 200

Push Up 200

Sat 3/17

Push Up 300

Sun 3/18

Push Up 250

Mon 3/5

Dumbbell Snatch

Barbell Back Squat 25 (5 sets)
max 84 < PR 253 on 2/26

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

Horizontal Banded Dumbbell Press 30 (5 sets)
New PR 84!

1. 7 @ 55
2. 7 @ 65
3. 6 @ 65
4. 5 @ 75
5. 5 @ 75

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
New PR 52!

1. 6 @ 45
2. 5 @ 45
3. 5 @ 45
4. 5 @ 45
5. 4 @ 45

Horizontal Pulls 21 (3 sets)
max 8 < PR 17 on 1/3

1. 6 @
2. 7 @
3. 8 @

Tue 3/6

Push Up 200

Push Up 300

Wed 3/7

Push Up 300

Thu 3/8
Fri 3/9

Power Clean 24 (5 sets)
max 180 < PR 186 on 3/1

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

Trap Bar Deadlift 25 (5 sets)
max 321 < PR 354 on 1/9

1. 5 @ 225
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Barbell Bench Press 22 (5 sets)
New PR 221!

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 185
5. 2 @ 215

Barbell Back Squat 23 (5 sets)
max 231 < PR 253 on 2/26

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

Horizontal Pulls 28 (3 sets)
max 11 < PR 17 on 1/3

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

Push Up 100

Push Up 200

Sat 3/10
Sun 3/11

Power Clean 25 (5 sets)
186

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

Push Up 300

Push Up 250

Mon 2/26

Dumbbell Snatch 60 (5 sets)

1. 10 @ 55
2. 8 @ 60
3. 4 @ 70
4. 5 @ 70
5. 3 @ 70

Barbell Back Squat 26 (5 sets)
253

1. 8 @ 135
2. 5 @ 185
3. 5 @ 205
4. 5 @ 225
5. 3 @ 225

Horizontal Banded Dumbbell Press 25 (5 sets)
New PR 68!

1. 5 @ 45
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 60

Half Kneeling Dumbbell Shoulder Press 52 (5 sets)
New PR 51!

1. 6 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 45
5. 5 @ 45

Horizontal Pulls 18 (3 sets)
max 7 < PR 17 on 1/3

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

Tue 2/27

Push Up 200

Push Up 100

Wed 2/28

Push Up 200

Power Clean 25 (5 sets)
174

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

Trap Bar Deadlift 29 (5 sets)
max 321 < PR 354 on 1/9

1. 8 @ 225
2. 6 @ 225
3. 5 @ 275
4. 5 @ 285
5. 5 @ 285

Barbell Bench Press 25 (5 sets)
max 208 < PR 210 on 2/13

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

Thu 3/1

Power Clean 30 (5 sets)
New PR 186!

1. 6 @ 145
2. 7 @ 145
3. 5 @ 155
4. 5 @ 155
5. 7 @ 155

Barbell Back Squat 25 (5 sets)
max 231 < PR 253 on 2/26

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

Horizontal Pulls 34 (3 sets)
max 13 < PR 17 on 1/3

1. 10 @
2. 11 @
3. 13 @

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

Push Up 250

Tue 2/20

Push Up 250

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)
253

1. 5 @ 155
2. 5 @ 185
3. 5 @ 205
4. 5 @ 225
5. 5 @ 225

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
45

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

Power Clean 25 (5 sets)
max 152 < PR 174 on 2/16

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

Horizontal Pulls 32 (3 sets)
max 13 < PR 17 on 1/3

1. 9 @
2. 10 @
3. 13 @

Wed 2/21
Thu 2/22

Barbell Bench Press 25 (5 sets)
max 208 < PR 210 on 2/13

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

Fri 2/23

Push Up 300

Push Up 300

Push Up 350

Sat 2/24

Push Up 300

Barbell Back Squat 25 (5 sets)
253

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

Horizontal Pulls 40 (3 sets)
max 16 < PR 17 on 1/3

1. 11 @
2. 13 @
3. 16 @

Sun 2/25

Push Up 200

Mon 2/12

Push Up 250

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)

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

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 10 (5 sets)

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

Tue 2/13

Push Up 300

Power Clean 25 (5 sets)

1. 5 @ 115
2. 5 @ 135
3. 5 @ 155
4. 5 @ 155
5. 5 @ 155

Barbell Bench Press 21 (5 sets)
New PR 210!

1. 5 @ 155
2. 5 @ 155
3. 5 @ 170
4. 5 @ 185
5. 1 @ 210

Wed 2/14

Push Up 250

Thu 2/15

Barbell Back Squat 25 (5 sets)
New PR 253!

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

Fri 2/16

Push Up 300

Push Up 250

Power Clean 25 (5 sets)
174

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

Sat 2/17

Push Up 300

Sun 2/18

Push Up 300

Mon 2/5

High Pulls 25 (5 sets)
max 174 < PR 208 on 1/8

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
146

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

Horizontal Pulls 21 (3 sets)
max 8 < PR 17 on 1/3

1. 7 @
2. 6 @
3. 8 @

Tue 2/6

Push Up 300

Wed 2/7

Trap Bar Deadlift 25 (5 sets)
max 321 < PR 354 on 1/9

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 124 < PR 135 on 1/30

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

Push Up 300

Push Up 200

Thu 2/8
Fri 2/9

High Pulls 25 (5 sets)
max 197 < PR 208 on 1/8

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

Front Squat 25 (5 sets)
208

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

Horizontal Pulls 21 (3 sets)
max 8 < PR 17 on 1/3

1. 7 @
2. 8 @
3. 6 @

Push Up 200

Sat 2/10

Push Up 250

Push Up 100

Sun 2/11

Push Up 300

Mon 1/29

High Pulls 25 (5 sets)
max 186 < PR 208 on 1/8

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
146

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

Horizontal Pulls 22 (3 sets)
max 8 < PR 17 on 1/3

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

Tue 1/30

Push Up 300

Push Up 300

Trap Bar Deadlift 25 (5 sets)
max 321 < PR 354 on 1/9

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
New PR 135!

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

Wed 1/31

Push Up 300

Thu 2/1

High Pulls 25 (5 sets)
max 186 < PR 208 on 1/8

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

Front Squat 25 (5 sets)
max 152 < PR 208 on 12/2

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

Horizontal Pulls 7 (3 sets)
max 10 < PR 17 on 1/3

1. 10 @
2. 9 @
3. 7 @

Fri 2/2

Push Up 200

Sat 2/3

Push Up 300

Sun 2/4

Push Up 300

Mon 1/22

Push Up 300

High Pulls 25 (5 sets)
max 152 < PR 208 on 1/8

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

Dumbbell Floor Press 25 (5 sets)
146

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

Horizontal Pulls 23 (3 sets)
max 8 < PR 17 on 1/3

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

Tue 1/23
Wed 1/24

Push Up 300

Trap Bar Deadlift 25 (5 sets)
max 321 < PR 354 on 1/9

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
124

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

Thu 1/25

Push Up 300

Push Up 300

High Pulls 25 (5 sets)
max 174 < PR 208 on 1/8

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

Front Squat 25 (5 sets)
max 186 < PR 208 on 12/2

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

Horizontal Pulls 28 (3 sets)
max 11 < PR 17 on 1/3

1. 8 @
2. 9 @
3. 11 @

Fri 1/26
Sat 1/27

Push Up 300

Push Up 300

Sun 1/28

Push Up 600

Mon 1/15

Push Up 300

Dumbbell Front Rack Lunge 50 (5 sets)

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

Tue 1/16

Push Up 300

High Pulls 25 (5 sets)
max 197 < PR 208 on 1/8

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

Dumbbell Floor Press 25 (5 sets)
New PR 146!

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

Forearm Planks 135 (3 sets)

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

Trap Bar Deadlift 25 (5 sets)
max 321 < PR 354 on 1/9

1. 5 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
New PR 124!

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

Horizontal Pulls 24 (3 sets)
max 9 < PR 17 on 1/3

1. 7 @
2. 8 @
3. 9 @

Wed 1/17

Push Up 300

Thu 1/18

Push Up 300

High Pulls 25 (5 sets)
max 186 < PR 208 on 1/8

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

Front Squat 25 (5 sets)
max 186 < PR 208 on 12/2

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

Horizontal Pulls 29 (3 sets)
max 11 < PR 17 on 1/3

1. 8 @
2. 11 @
3. 10 @

Fri 1/19
Sat 1/20

Push Up 300

Push Up 300

Sun 1/21

Push Up 370

Mon 1/8

Push Up 300

High Pulls 25 (5 sets)
New PR 208!

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Forearm Planks 135 (3 sets)

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

Horizontal Pulls 33 (3 sets)
max 12 < PR 17 on 1/3

1. 11 @
2. 12 @
3. 10 @

Tue 1/9

Push Up 300

Trap Bar Deadlift 25 (5 sets)
New PR 354!

1. 5 @ 135
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 315

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)

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

Wed 1/10

Push Up 300

High Pulls 25 (5 sets)
max 197 < PR 208 on 1/8

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

Thu 1/11

Push Up 300

Horizontal Pulls 31 (3 sets)
max 13 < PR 17 on 1/3

1. 8 @
2. 10 @
3. 13 @

Fri 1/12

Push Up 300

Front Squat 25 (5 sets)
max 152 < PR 208 on 12/2

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

Sat 1/13
Sun 1/14

Push Up 300

Push Up 300

Mon 1/1
Tue 1/2

Push Up 350

Wed 1/3

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Push Up 300

Horizontal Pulls 35 (3 sets)
New PR 17!

1. 17 @
2. 10 @
3. 8 @

Forearm Planks 180 (3 sets)

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

Bench Dip 55 (3 sets)
New PR 22!

1. 18 @ 0
2. 22 @ 0
3. 15 @ 0

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Seated Medicine Ball Torso Twist 90 (3 sets)

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

Thu 1/4

Push Up 300

Fri 1/5

Barbell Bench Press 25 (5 sets)
New PR 186!

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

Dumbbell Rows 50 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Bench Dip

Standing Good Morning 36 (3 sets)
New PR 105!

1. 12 @ 105
2. 12 @ 105
3. 12 @ 105

Forearm Planks 180 (3 sets)

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

Sat 1/6

Push Up 300

Sun 1/7

Push Up 300

Push Up 300

Mon 12/25

Horizontal Pulls 32 (3 sets)
max 13 < PR 14 on 12/11

1. 9 @
2. 10 @
3. 13 @

Tue 12/26
Wed 12/27

Trap Bar Deadlift 25 (5 sets)
max 180 < PR 276 on 12/7

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

High Pulls 25 (5 sets)
max 158 < PR 186 on 11/29

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

Thu 12/28

Bench Dip 48 (3 sets)

1. 16 @ 0
2. 20 @ 0
3. 12 @ 0

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Push Up 38 (3 sets)

1. 15 @ 0
2. 11 @ 0
3. 12 @ 0

Standing Good Morning 36 (3 sets)

1. 12 @ 50
2. 12 @ 50
3. 12 @ 50

Barbell Bench Press 25 (5 sets)

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

Forearm Planks 30 (4 sets)

1. 30 @

Fri 12/29

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Sat 12/30

Standing Good Morning 36 (3 sets)
New PR 100!

1. 12 @ 100
2. 12 @ 100
3. 12 @ 100

Sun 12/31

Horizontal Pulls 30 (3 sets)
max 10 < PR 14 on 12/11

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

Forearm Planks 120 (4 sets)

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

Push Up 250

Barbell Bench Press 25 (5 sets)
max 152 < PR 174 on 12/28

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

Seated Overhead Dumbbell Shoulder Press 50 (5 sets)

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

Mon 12/18

Dumbbell Alternating Incline Bench 250 (5 sets)

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

Tue 12/19
Wed 12/20

High Pulls 25 (5 sets)
max 129 < PR 186 on 11/29

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 @

High Pulls 25 (5 sets)
max 129 < PR 186 on 11/29

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

Thu 12/21

Dumbbell Rows 50 (5 sets)

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

Fri 12/22

High Pulls 50 (5 sets)
max 153 < PR 186 on 11/29

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

Dumbbell Rows 50 (5 sets)

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

Sat 12/23

Horizontal Pulls 25 (3 sets)
max 9 < PR 14 on 12/11

1. 8 @
2. 9 @
3. 8 @

Forearm Planks 120 (4 sets)

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

Sun 12/24
Mon 12/11

Horizontal Pulls 32 (3 sets)
New PR 14!

1. 14 @
2. 10 @
3. 8 @

Front Squat 5 (5 sets)
max 129 < PR 208 on 12/2

1. 5 @ 115

High Pulls 25 (5 sets)
max 152 < PR 186 on 11/29

1. 5 @ 115
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 @

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

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

Prowler Push

Tue 12/12
Wed 12/13

High Pulls 25 (5 sets)
max 174 < PR 186 on 11/29

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

Thu 12/14
Fri 12/15

Trap Bar Deadlift 25 (5 sets)
max 253 < PR 276 on 12/7

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

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

Horizontal Pulls 6 (3 sets)
max 8 < PR 12 on 11/27

1. 7 @
2. 8 @
3. 6 @

Front Squat 25 (5 sets)
max 118 < PR 208 on 12/2

1. 5 @ 45
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

High Pulls 25 (5 sets)
max 152 < PR 186 on 11/29

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

Forearm Planks 120 (4 sets)

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

Tue 12/5
Wed 12/6
Thu 12/7

Trap Bar Deadlift 25 (5 sets)
New PR 276!

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

Dumbbell Alternating Incline Bench 90 (5 sets)

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 15 @ 25
5. 15 @ 25

Fri 12/8

High Pulls 25 (5 sets)
max 163 < PR 186 on 11/29

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

Dumbbell Rows 10 (5 sets)

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

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

Front Squat 25 (5 sets)

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

High Pulls 25 (5 sets)

1. 5 @ 95
2. 5 @ 145
3. 5 @ 145
4. 5 @ 145
5. 5 @ 145

Horizontal Pulls 32 (3 sets)

1. 11 @
2. 9 @
3. 12 @

Forearm Planks 120 (4 sets)

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

Tue 11/28
Wed 11/29

Trap Bar Deadlift 25 (5 sets)

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

High Pulls 25 (5 sets)
New PR 186!

1. 5 @ 145
2. 5 @ 145
3. 5 @ 165
4. 5 @ 165
5. 5 @ 165

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 11/30
Fri 12/1

Dumbbell Rows 50 (5 sets)

1. 5 @ 65
2. 5 @ 65
3. 5 @ 75
4. 5 @ 75
5. 5 @ 75

Prowler Push

Sat 12/2

Front Squat 25 (5 sets)
208

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

Sun 12/3