Shawn Ashe

#20 in Commitment

35 of 126 workouts attended this off-season

#22 in Push Ups

0 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 255
3/15/2018		 #17 on the team
#1. John Levenson 405 		387
8/6/2018		 #5 on the team
#1. Chidi Nna 445 		215
Barbell Bench Press 135
3/15/2018		 #28 on the team
#1. Chidi Nna 265 Matt Noah 265 		165
6/15/2018		 #12 on the team
#1. Chidi Nna 287 		170
Power Clean 125
3/15/2018		 #28 on the team
#1. John Levenson 225 		174
5/5/2018		 #9 on the team
#1. Chidi Nna 231 		135
Pull-Ups 1
3/15/2018		 #40 on the team
#1. Matt Noah 18 		1
6/15/2018		 #21 on the team
#1. Reece LaChance 25 Matt Noah 25 		5
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22

Pause Squat 15 (3 sets)

1. 5 @ 245
2. 5 @ 275
3. 5 @ 315

Sun 9/23
Mon 9/10

Power Clean 13 (3 sets)
max 136 < PR 174 on 5/5

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

Single Arm Dumbbell Bench Press 54 (3 sets)
80

1. 10 @ 70
2. 10 @ 75
3. 7 @ 80

Stability Ball Push-ups 13 (2 sets)

1. 8 @ 8
2. 5 @ 5

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/4

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 9 (3 sets)
New PR 334!

1. 3 @ 315
2. 3 @ 315
3. 3 @ 315

Pause Squat 12 (3 sets)

1. 4 @ 215
2. 4 @ 275
3. 4 @ 345

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

Pause Squat 20 (5 sets)

1. 5 @ 215
2. 5 @ 235
3. 5 @ 265
4. 4 @ 285
5. 1 @ 315

Single Arm Dumbbell Bench Press 94 (5 sets)
New PR 80!

1. 10 @ 60
2. 10 @ 60
3. 10 @ 70
4. 10 @ 70
5. 7 @ 80

Medicine Ball Slams 12 (3 sets)
max 12 < PR 30 on 6/4

1. 12 @ 14
2. 12 @ 23
3. 12 @ 14

Dumbbell Snatch 46 (5 sets)
New PR 55!

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

Wed 8/29
Thu 8/30
Fri 8/31
Sat 9/1
Sun 9/2
Mon 8/20

Barbell Deadlift 3 (3 sets)
New PR 289!

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

Pause Squat 10 (3 sets)

1. 4 @ 225
2. 3 @ 245
3. 3 @ 285

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
max 163 < PR 174 on 5/5

1. 5 @ 105
2. 5 @ 125
3. 5 @ 145

Single Arm Dumbbell Bench Press 30 (3 sets)
max 55 < PR 60 on 3/21

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

Chest Supported Neutral Grip Row 15 (3 sets)

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

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/4

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

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

Barbell Back Squat 12 (3 sets)
New PR 387!

1. 4 @ 215
2. 4 @ 315
3. 4 @ 355

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

Barbell Back Squat 7 (3 sets)
New PR 365!

1. 3 @ 225
2. 3 @ 315
3. 1 @ 365

Tue 7/31
Wed 8/1

Barbell Deadlift 16 (4 sets)
New PR 283!

1. 5 @ 190
2. 5 @ 200
3. 4 @ 245
4. 2 @ 275

Dumbbell Alternating Incline Bench 32 (5 sets)

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

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

Barbell Back Squat 2 (3 sets)
New PR 324!

1. 4 @ 225
2. 3 @ 295
3. 2 @ 315

Tue 7/24
Wed 7/25
Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16

Power Clean 13 (5 sets)
max 135 < PR 174 on 5/5

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

Tue 7/17
Wed 7/18

Dumbbell Snatch 32 (5 sets)

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

Barbell Sumo Deadlift 9 (4 sets)
New PR 262!

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

YTI Shoulder Complex 30 (3 sets)

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

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

Barbell Back Squat 9 (3 sets)
New PR 302!

1. 3 @ 125
2. 3 @ 215
3. 3 @ 285

Tue 7/10
Wed 7/11
Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2

Power Clean 13 (5 sets)
max 98 < PR 174 on 5/5

1. 3 @ 85
2. 3 @ 90
3. 3 @ 90
4. 2 @ 95
5. 2 @ 95

Barbell Back Squat 10 (3 sets)
max 244 < PR 289 on 6/18

1. 3 @ 135
2. 4 @ 222
3. 3 @ 230

Stability Ball Single Arm Bench Press 18 (4 sets)

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

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

Sissy Squat 18

Split Squat Shuffle Jump 34

Duck Walk 35

Pistol Squat 15

Clapping Push-up 7

Morin Expert Fitness Assessment Challenge

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

Power Clean 14 (5 sets)
max 132 < PR 174 on 5/5

1. 3 @ 95
2. 3 @ 115
3. 3 @ 115
4. 3 @ 125
5. 2 @ 125

Horizontal Banded Dumbbell Press 14 (4 sets)
New PR 48!

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

Front Squat 9 (3 sets)
New PR 111!

1. 3 @ 95
2. 3 @ 95
3. 3 @ 105

Jackknife Pull-ups

Tue 6/26
Wed 6/27

Dumbbell Alternating Incline Bench 20 (3 sets)

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

Single Arm Kettlebell Squat Press 9 (4 sets)

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

Barbell Sumo Deadlift 12 (4 sets)

1. 3 @ 145
2. 3 @ 145
3. 3 @ 185
4. 3 @ 185

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

Barbell Back Squat 21 (5 sets)
New PR 289!

1. 5 @ 200
2. 5 @ 230
3. 4 @ 265
4. 4 @ 245
5. 3 @ 245

Tue 6/19
Wed 6/20

Barbell Deadlift 15 (5 sets)

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

Power Clean 3 (5 sets)
max 111 < PR 174 on 5/5

1. 3 @ 105
2. 0 @ 105

Dumbbell Snatch 24 (5 sets)

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

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

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

1. 5 @ 210
2. 5 @ 220
3. 5 @ 220
4. 5 @ 230

Power Clean 20 (4 sets)
max 107 < PR 174 on 5/5

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

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 1

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

Power Clean

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 7
2. 30 @ 7
3. 30 @ 10
4. 30 @ 8
5. 30 @ 10

Tue 6/5
Wed 6/6
Thu 6/7
Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28
Tue 5/29
Wed 5/30
Thu 5/31
Fri 6/1
Sat 6/2
Sun 6/3
Mon 5/21
Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14
Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7

Power Clean 15 (5 sets)
max 90 < PR 174 on 5/5

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

Box Squat 24 (5 sets)
New PR 245!

1. 5 @ 185
2. 4 @ 225
3. 5 @ 215
4. 5 @ 215
5. 5 @ 215

Medicine Ball Slams 150 (5 sets)

1. 30 @ 14
2. 30 @ 16
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Dumbbell Alternating Incline Bench 42 (5 sets)

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

Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30
Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5

Barbell Back Squat 20 (5 sets)
New PR 256!

1. 4 @ 235
2. 4 @ 235
3. 4 @ 235
4. 4 @ 224
5. 4 @ 224

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

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

Power Clean 25 (5 sets)
New PR 174!

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 30 (5 sets)

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

Sun 5/6

Jackknife Pull-ups 1 (3 sets)
max 1 < PR 7 on 3/2

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

Mon 4/23
Tue 4/24
Wed 4/25
Thu 4/26
Fri 4/27
Sat 4/28
Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18
Thu 4/19
Fri 4/20
Sat 4/21
Sun 4/22
Mon 4/9

Dumbbell Front Rack Lunge 40 (5 sets)

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

Overhead Barbell Squat 25 (5 sets)
max 73 < PR 84 on 3/19

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

Prowler Shoves 50 (5 sets)
max 220 < PR 280 on 3/26

1. 10 @ 165
2. 10 @ 165
3. 10 @ 165
4. 10 @ 165
5. 10 @ 165

Tue 4/10
Wed 4/11
Thu 4/12
Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2
Tue 4/3
Wed 4/4
Thu 4/5
Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26

Dumbbell Front Rack Lunge 44 (5 sets)

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

Overhead Barbell Squat 25 (5 sets)
max 73 < PR 84 on 3/19

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

Prowler Shoves 50 (5 sets)
New PR 280!

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

Jackknife Pull-ups 1 (3 sets)
max 1 < PR 7 on 3/2

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

Tue 3/27
Wed 3/28
Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1
Mon 3/19

Dumbbell Front Rack Lunge 50 (5 sets)

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

Overhead Barbell Squat 25 (5 sets)

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

Prowler Shoves 50 (5 sets)

1. 10 @ 205
2. 10 @ 205
3. 10 @ 205
4. 10 @ 205
5. 10 @ 205

Jackknife Pull-ups 1 (3 sets)
max 1 < PR 7 on 3/2

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

Tue 3/20
Wed 3/21

Box Squat 14 (5 sets)

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

Clean Pull 25 (5 sets)

1. 5 @ 195
2. 5 @ 165
3. 5 @ 165
4. 5 @ 165
5. 5 @ 165

Single Arm Dumbbell Bench Press 100 (5 sets)

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

Thu 3/22

Power Clean 9 (5 sets)

1. 3 @ 115
2. 3 @ 115
3. 3 @ 115

Barbell Bench Press 25 (5 sets)
129

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

Fri 3/23

Kettlebell Swing-Catch-Squat-Press 15 (5 sets)

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

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

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 Kneeling Dumbbell Shoulder Press

Jackknife Pull-ups 12 (3 sets)
max 5 < PR 7 on 3/2

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

Tue 3/6
Wed 3/7
Thu 3/8
Fri 3/9
Sat 3/10
Sun 3/11
Mon 2/26
Tue 2/27
Wed 2/28
Thu 3/1
Fri 3/2

High Pulls 25 (5 sets)

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

Front Squat 25 (5 sets)

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

Barbell Bench Press 20 (5 sets)

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

Jackknife Pull-ups 21 (3 sets)
New PR 7!

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

Sat 3/3
Sun 3/4
Mon 2/19
Tue 2/20
Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)

1. 5 @ 150
2. 5 @ 150
3. 5 @ 140
4. 5 @ 140
5. 5 @ 140

Horizontal Banded Dumbbell Press 25 (5 sets)

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

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
Wed 2/14
Thu 2/15
Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5
Tue 2/6
Wed 2/7
Thu 2/8
Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
max 34 < PR 45 on 1/22

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

Jackknife Pull-ups 15 (3 sets)
max 5 < PR 6 on 1/22

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

Tue 1/30
Wed 1/31
Thu 2/1
Fri 2/2
Sat 2/3
Sun 2/4
Mon 1/22

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Jackknife Pull-ups 16 (3 sets)

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

Tue 1/23
Wed 1/24
Thu 1/25
Fri 1/26
Sat 1/27
Sun 1/28
Mon 1/15
Tue 1/16
Wed 1/17
Thu 1/18
Fri 1/19
Sat 1/20
Sun 1/21
Mon 1/8
Tue 1/9
Wed 1/10
Thu 1/11
Fri 1/12
Sat 1/13
Sun 1/14
Mon 1/1
Tue 1/2
Wed 1/3
Thu 1/4
Fri 1/5
Sat 1/6
Sun 1/7
Mon 12/25
Tue 12/26
Wed 12/27
Thu 12/28
Fri 12/29
Sat 12/30
Sun 12/31
Mon 12/18
Tue 12/19
Wed 12/20
Thu 12/21

Goblet Squat 15 (5 sets)

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

Dumbbell Rows 30 (5 sets)

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

Fri 12/22
Sat 12/23
Sun 12/24
Mon 12/11
Tue 12/12
Wed 12/13
Thu 12/14
Fri 12/15
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