Alex Smith

#19 in Commitment

42 of 126 workouts attended this off-season

#12 in Push Ups

1,560 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 345
3/15/2018		 #5 on the team
#1. John Levenson 405 		415
8/13/2018		 #4 on the team
#1. Chidi Nna 445 		405
Barbell Bench Press 185
3/15/2018		 #13 on the team
#1. Chidi Nna 265 Matt Noah 265 		185
6/15/2018		 #9 on the team
#1. Chidi Nna 287 		275
Power Clean 190
3/15/2018		 #3 on the team
#1. John Levenson 225 		215
8/13/2018		 #3 on the team
#1. Chidi Nna 231 		200
Pull-Ups - -
#1. Matt Noah 18 		0
6/15/2018		 #24 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
Sun 9/23
Mon 9/10

Power Clean 15 (3 sets)
max 186 < PR 215 on 8/13

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

Single Arm Dumbbell Bench Press 30 (3 sets)
max 55 < PR 68 on 4/5

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

Chest Supported Neutral Grip Row 24 (3 sets)

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

Stability Ball Push-ups 25 (2 sets)

1. 15 @ 220
2. 10 @ 220

Medicine Ball Slams 36 (3 sets)
12

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

Tue 9/11
Wed 9/12
Thu 9/13
Fri 9/14
Sat 9/15
Sun 9/16
Mon 9/3
Tue 9/4
Wed 9/5
Thu 9/6
Fri 9/7
Sat 9/8

Barbell Deadlift 15 (3 sets)
298

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

Pause Squat 15 (3 sets)

1. 5 @ 295
2. 5 @ 295
3. 5 @ 295

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

Pause Squat 25 (5 sets)

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

Single Leg Bench Squat 48 (3 sets)

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

Stability Ball Push-ups 20 (2 sets)

1. 10 @ 220
2. 10 @ 220

Medicine Ball Slams 36 (3 sets)
12

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

Dumbbell Snatch 50 (5 sets)
60

1. 5 @ 50
2. 5 @ 55
3. 5 @ 55
4. 5 @ 60
5. 5 @ 60

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

Barbell Deadlift 15 (3 sets)
max 276 < PR 298 on 7/2

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)
max 35 < PR 50 on 8/28

1. 8 @ 35
2. 8 @ 35
3. 8 @ 35

Box Jumps 36 (3 sets)
New PR 12!

1. 12 @ 220
2. 12 @ 220
3. 12 @ 220

Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)
max 276 < PR 298 on 7/2

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

Pause Squat 10 (3 sets)

1. 5 @ 225
2. 5 @ 315

Tue 8/21
Wed 8/22

Power Clean 11 (3 sets)
max 186 < PR 215 on 8/13

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

Single Arm Dumbbell Bench Press 30 (3 sets)
max 65 < PR 68 on 4/5

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

Stability Ball Push-ups 15 (2 sets)

1. 9 @ 220
2. 6 @ 220

Medicine Ball Slams 36 (3 sets)

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

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

Stability Ball Push-ups 5 (2 sets)

1. 6 @ 220
2. 5 @ 220

Kettlebell Swing-Catch-Squat-Press 5 (5 sets)
max 51 < PR 65 on 3/22

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

Single Leg Deadlift Row

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

Power Clean 4 (5 sets)
max 191 < PR 205 on 6/15

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

Barbell Back Squat 15 (5 sets)
max 377 < PR 395 on 6/15

1. 5 @ 335
2. 4 @ 345
3. 3 @ 355
4. 3 @ 355

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

Dumbbell Snatch 20 (5 sets)
max 55 < PR 60 on 7/2

1. 5 @ 50
2. 5 @ 55

Stability Ball Push-ups 9 (2 sets)

1. 4 @ 218
2. 5 @ 218

Front Split Squat 34 (5 sets)
max 201 < PR 208 on 6/25

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

Tue 7/31
Wed 8/1

Power Clean 16 (5 sets)
max 190 < PR 205 on 6/15

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

Barbell Back Squat 15 (5 sets)
max 387 < PR 395 on 6/15

1. 5 @ 335
2. 4 @ 355
3. 3 @ 355
4. 3 @ 355

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

Dumbbell Snatch 50 (5 sets)
max 55 < PR 60 on 7/2

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

Front Split Squat 40 (5 sets)
max 186 < PR 208 on 6/25

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

Stability Ball Push-ups 3 (2 sets)

1. 1 @ 218
2. 2 @ 218

Tue 7/24
Wed 7/25

Power Clean 17 (5 sets)
max 186 < PR 205 on 6/15

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

Barbell Back Squat 10 (5 sets)
max 377 < PR 395 on 6/15

1. 5 @ 315
2. 5 @ 335

Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16
Tue 7/17
Wed 7/18

Power Clean 11 (5 sets)
max 195 < PR 205 on 6/15

1. 5 @ 165
2. 3 @ 175
3. 1 @ 185
4. 1 @ 195
5. 1 @ 195

Barbell Back Squat 8 (5 sets)
max 354 < PR 395 on 6/15

1. 5 @ 315
2. 3 @ 325

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

Depth Jump 30 (3 sets)

1. 10 @ 220
2. 10 @ 220
3. 10 @ 220

Dumbbell Snatch 30 (3 sets)

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

Barbell Deadlift 15 (3 sets)
New PR 298!

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

Stability Ball Hamstring Curl with Mini Band 30 (3 sets)

1. 10 @ 220
2. 10 @ 220
3. 10 @ 220

Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25

Dumbbell Snatch 50 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 55
5. 5 @ 55

Front Split Squat 50 (5 sets)
208

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

Tue 6/26
Wed 6/27

Power Clean 15 (5 sets)
max 190 < PR 205 on 6/15

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

Barbell Back Squat 9 (5 sets)
max 387 < PR 395 on 6/15

1. 5 @ 335
2. 4 @ 355

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

Front Split Squat 50 (5 sets)
max 186 < PR 208 on 4/9

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

Box Jumps 15 (3 sets)

1. 5 @ 36
2. 5 @ 36
3. 5 @ 36

Tue 6/19
Wed 6/20

Power Clean 18 (5 sets)
max 180 < PR 205 on 6/15

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

Jackknife Pull-ups 10 (2 sets)

1. 6 @
2. 4 @

Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11
Tue 6/12

Barbell Back Squat 11 (4 sets)
New PR 375!

1. 5 @ 315
2. 3 @ 335
3. 2 @ 355
4. 1 @ 375

Power Clean 10 (4 sets)
max 185 < PR 186 on 1/12

1. 4 @ 150
2. 3 @ 160
3. 2 @ 175
4. 1 @ 185

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
Tue 6/5

Barbell Back Squat 10 (4 sets)
New PR 365!

1. 4 @ 275
2. 3 @ 315
3. 2 @ 335
4. 1 @ 365

Power Clean 10 (4 sets)
max 185 < PR 186 on 1/12

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

Wed 6/6

Barbell Back Squat 10 (4 sets)
365

1. 4 @ 295
2. 3 @ 315
3. 2 @ 345
4. 1 @ 365

Barbell Bench Press 10 (4 sets)
max 165 < PR 180 on 3/22

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

Single Arm Kettlebell Squat Press 100 (5 sets)

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

Thu 6/7
Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28
Tue 5/29
Wed 5/30
Thu 5/31
Fri 6/1
Sat 6/2
Sun 6/3
Mon 5/21
Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14
Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7
Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30
Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23
Tue 4/24
Wed 4/25
Thu 4/26
Fri 4/27
Sat 4/28
Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18
Thu 4/19
Fri 4/20
Sat 4/21
Sun 4/22
Mon 4/9

Front Split Squat 50 (5 sets)
New PR 208!

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

Overhead Barbell Squat 25 (5 sets)
New PR 129!

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

Horizontal Pulls 11 (3 sets)
New PR 16!

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

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

Box Squat 50 (5 sets)
New PR 353!

1. 10 @ 265
2. 10 @ 265
3. 10 @ 265
4. 10 @ 265
5. 10 @ 265

Clean Pull 25 (5 sets)
New PR 253!

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

Single Arm Dumbbell Bench Press 50 (5 sets)
68

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

Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26
Tue 3/27
Wed 3/28
Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1
Mon 3/19

Front Split Squat 50 (5 sets)
New PR 186!

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

Overhead Barbell Squat 25 (5 sets)

1. 5 @ 65
2. 5 @ 85
3. 5 @ 85
4. 5 @ 105
5. 5 @ 105

Terrible Twenty Leg Plyometrics

Prowler Shoves 20 (5 sets)

1. 10 @ 180
2. 10 @ 188

Horizontal Pulls 29 (3 sets)
New PR 11!

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

Tue 3/20
Wed 3/21

Box Squat 50 (5 sets)

1. 10 @ 255
2. 10 @ 255
3. 10 @ 255
4. 10 @ 255
5. 10 @ 255

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)

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

Horizontal Pulls 33 (3 sets)
New PR 12!

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

Thu 3/22

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

1. 10 @ 49
2. 10 @ 49
3. 10 @ 49
4. 10 @ 49
5. 10 @ 49

Power Clean

Barbell Bench Press 23 (5 sets)
New PR 180!

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

Horizontal Pulls 35 (3 sets)
New PR 14!

1. 14 @
2. 11 @
3. 10 @

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

Barbell Back Squat 28 (5 sets)
New PR 354!

1. 6 @ 295
2. 6 @ 295
3. 6 @ 295
4. 5 @ 305
5. 5 @ 315

Tricep Extension Push Up 24 (3 sets)
max 9 < PR 10 on 2/26

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

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

Barbell Back Squat 27 (5 sets)
New PR 342!

1. 7 @ 285
2. 5 @ 285
3. 5 @ 285
4. 5 @ 285
5. 5 @ 285

Tricep Extension Push Up 30 (3 sets)

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

Horizontal Pulls 15 (3 sets)
max 6 < PR 10 on 11/27

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

Tue 2/27
Wed 2/28
Thu 3/1

Power Clean 34 (5 sets)
max 162 < PR 186 on 1/12

1. 6 @ 135
2. 7 @ 135
3. 7 @ 135
4. 7 @ 135
5. 7 @ 135

Barbell Deadlift 50 (5 sets)
New PR 273!

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

Barbell Bench Press 33 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19
Tue 2/20
Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12
Tue 2/13
Wed 2/14
Thu 2/15
Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5

Power Clean 25 (5 sets)
max 73 < PR 186 on 1/12

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

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

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

Dumbbell Floor Press 25 (5 sets)
New PR 73!

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 215
2. 45 @ 215
3. 45 @ 215

Reverse Plank 135 (3 sets)

1. 45 @ 215
2. 45 @ 215
3. 45 @ 215

Horizontal Pulls 17 (3 sets)
max 7 < PR 10 on 11/27

1. 7 @
2. 6 @
3. 4 @

Push Up 100

Tue 2/6
Wed 2/7

Push Up 100

Thu 2/8
Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29
Tue 1/30
Wed 1/31
Thu 2/1
Fri 2/2
Sat 2/3

Push Up 100

Sun 2/4

Push Up 100

Mon 1/22

Push Up 100

Front Split Squat 50 (5 sets)
max 135 < PR 152 on 1/8

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

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 @ 215
2. 45 @ 215
3. 45 @ 215

Reverse Plank 135 (3 sets)

1. 45 @ 215
2. 45 @ 215
3. 45 @ 215

Horizontal Pulls 11 (3 sets)
max 4 < PR 10 on 11/27

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

Dumbbell Front Rack Lunge 5 (2 sets)

1. 5 @ 40
2. 5 @ 40

Dumbbell Split Squat 30 (3 sets)

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

Tue 1/23
Wed 1/24
Thu 1/25

Push Up 100

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

Push Up 100

Tue 1/16
Wed 1/17

Push Up 20

Push Up 100

Thu 1/18
Fri 1/19

Push Up 40

Sat 1/20
Sun 1/21

Push Up 40

Mon 1/8

Push Up 100

Power Clean 25 (5 sets)
186

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

Front Split Squat 50 (5 sets)

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

Dumbbell Floor Press 20 (5 sets)

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

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 215
2. 45 @ 215
3. 45 @ 215

Reverse Plank 135 (3 sets)

1. 45 @ 215
2. 45 @ 215
3. 45 @ 215

Tue 1/9

Push Up 20

Wed 1/10

Push Up 100

Thu 1/11

Push Up 70

Fri 1/12

Push Up 70

Power Clean 18 (5 sets)
186

1. 4 @ 170
2. 3 @ 170
3. 5 @ 165
4. 4 @ 165
5. 2 @ 165

Barbell Back Squat 25 (5 sets)
New PR 332!

1. 5 @ 295
2. 5 @ 295
3. 5 @ 295
4. 5 @ 295
5. 5 @ 295

Horizontal Pulls 16 (3 sets)
max 6 < PR 10 on 11/27

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

Sat 1/13
Sun 1/14

Push Up 100

Mon 1/1
Tue 1/2
Wed 1/3
Thu 1/4
Fri 1/5
Sat 1/6

Push Up 100

Sun 1/7

Push Up 100

Mon 12/25
Tue 12/26
Wed 12/27
Thu 12/28
Fri 12/29
Sat 12/30
Sun 12/31
Mon 12/18

Horizontal Pulls 13 (3 sets)
max 6 < PR 10 on 11/27

1. 6 @
2. 4 @
3. 3 @

Barbell Back Squat 25 (5 sets)
New PR 321!

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

Power Clean 20 (5 sets)
New PR 186!

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

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
Mon 12/11

Horizontal Pulls 12 (3 sets)
max 5 < PR 10 on 11/27

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

Barbell Back Squat 25 (5 sets)
309

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

Power Clean 25 (5 sets)
New PR 174!

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

Forearm Planks 120 (4 sets)

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

Tue 12/12
Wed 12/13
Thu 12/14
Fri 12/15
Sat 12/16
Sun 12/17
Mon 12/4

Horizontal Pulls 20 (3 sets)
max 7 < PR 10 on 11/27

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

Barbell Back Squat 25 (5 sets)
New PR 298!

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

Power Clean 25 (5 sets)
New PR 152!

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 @

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

Barbell Back Squat 25 (5 sets)
New PR 309!

1. 5 @ 255
2. 5 @ 255
3. 5 @ 255
4. 5 @ 255
5. 5 @ 275

Dumbbell Rows 50 (5 sets)

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

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

Horizontal Pulls 23 (3 sets)

1. 10 @
2. 6 @
3. 7 @

Barbell Back Squat 25 (5 sets)

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

Power Clean 25 (5 sets)

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 11/28
Wed 11/29

Barbell Deadlift 25 (5 sets)

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

Power Clean 25 (5 sets)
New PR 141!

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 11/30
Fri 12/1

Dumbbell Rows 50 (5 sets)

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

Sat 12/2
Sun 12/3