Madijan Kabba

#9 in Commitment

62 of 126 workouts attended this off-season

#13 in Push Ups

1,310 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 125
11/18/2017		 #53 on the team
#1. John Levenson 405 		185
6/15/2018		 #27 on the team
#1. Chidi Nna 445 		145
Barbell Bench Press 95
11/18/2017		 #55 on the team
#1. Chidi Nna 265 Matt Noah 265 		107
2/12/2018		 #20 on the team
#1. Chidi Nna 287 		115
Power Clean 79
11/18/2017		 #54 on the team
#1. John Levenson 225 		107
9/10/2018		 #31 on the team
#1. Chidi Nna 231 		100
Pull-Ups 4
11/18/2017		 #27 on the team
#1. Matt Noah 18 		10
3/17/2018		 #9 on the team
#1. Reece LaChance 25 Matt Noah 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

Power Clean 5 (3 sets)
New PR 107!

1. 5 @ 95
2. 5 @ 85

Single Arm Dumbbell Bench Press 30 (3 sets)
New PR 35!

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

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

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

Stability Ball Push-ups

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/11

1. 12 @ 10
2. 12 @ 10
3. 12 @ 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
Sun 9/9
Mon 8/27
Tue 8/28

Pause Squat 25 (5 sets)

1. 5 @ 95
2. 5 @ 115
3. 5 @ 135
4. 5 @ 140
5. 5 @ 145

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 20
2. 8 @ 20
3. 8 @ 20

Single Arm Dumbbell Bench Press 50 (5 sets)
max 30 < PR 34 on 4/9

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

Stability Ball Push-ups

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/11

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

Dumbbell Snatch 50 (5 sets)
30

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

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 16 (3 sets)
max 15 < PR 20 on 8/28

1. 8 @ 15
2. 8 @ 15
3. 8 @ 15

Box Jumps 36 (3 sets)
New PR 12!

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

Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)
New PR 219!

1. 5 @ 135
2. 5 @ 145
3. 5 @ 195

Pause Squat 15 (3 sets)

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

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
max 96 < PR 101 on 8/13

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

Single Arm Dumbbell Bench Press 30 (3 sets)
max 30 < PR 34 on 4/9

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

Stability Ball Push-ups 87344 (2 sets)

1. 10 @ 0
2. 87344 @ 0

Chest Supported Neutral Grip Row 24 (3 sets)
max 25 < PR 28 on 3/17

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

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/11

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 3

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

Kettlebell Swing-Catch-Squat-Press

Dumbbell Front Rack Lunge 60 (3 sets)
max 23 < PR 25 on 7/30

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Dumbbell Floor Press 30 (3 sets)
max 23 < PR 34 on 2/5

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Pull-Ups

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

Dumbbell Snatch 60 (3 sets)
30

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

Bulgarian Split Squat 60 (3 sets)
max 25 < PR 30 on 7/11

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

Single Leg Deadlift Row 60 (3 sets)
max 25 < PR 30 on 7/25

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

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
max 33 < PR 40 on 8/1

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

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

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)
max 53 < PR 60 on 4/9

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

Dumbbell Front Rack Lunge 60 (3 sets)
25

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

Dumbbell Floor Press 30 (3 sets)
max 25 < PR 34 on 2/5

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

Box Jumps

Pull-Ups

Tue 7/31
Wed 8/1

Dumbbell Snatch 60 (3 sets)
max 25 < PR 30 on 7/25

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

Bulgarian Split Squat

Single Leg Deadlift Row 60 (3 sets)
max 23 < PR 30 on 7/25

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
New PR 40!

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

Weighted Dips

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

Dumbbell Front Rack Lunge 60 (3 sets)
25

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

Dumbbell Floor Press 30 (3 sets)
max 25 < PR 34 on 2/5

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

Pull-Ups

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)
max 47 < PR 60 on 4/9

1. 10 @ 30
2. 10 @ 30
3. 10 @ 35

Box Jumps

Tue 7/24
Wed 7/25

Bulgarian Split Squat 60 (3 sets)
max 23 < PR 30 on 7/11

1. 10 @ 23
2. 10 @ 23
3. 10 @ 23

Single Leg Deadlift Row 60 (3 sets)
New PR 30!

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

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
27

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

Dumbbell Snatch 60 (3 sets)
New PR 30!

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

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

Bulgarian Split Squat

Single Arm Kettlebell Squat Press 60 (3 sets)
max 18 < PR 22 on 7/11

1. 10 @ 18
2. 10 @ 18
3. 10 @ 18

Depth Jump 30 (3 sets)
10

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

Stability Ball Hamstring Curl with Mini Band 10 (3 sets)
10

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

Pull-Ups 17 (2 sets)
max 9 < PR 10 on 3/17

1. 9 @
2. 8 @

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

Dumbbell Snatch 60 (3 sets)
New PR 25!

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

Dumbbell Front Rack Lunge 60 (3 sets)
New PR 25!

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

Horizontal Banded Dumbbell Press 30 (3 sets)
27

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

Hanging Leg Raises

Tue 7/10
Wed 7/11

Bulgarian Split Squat 60 (3 sets)

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

Single Arm Kettlebell Squat Press 60 (3 sets)
New PR 22!

1. 10 @ 22
2. 10 @ 22
3. 10 @ 22

Depth Jump 30 (3 sets)

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

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

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

Pull-Ups 10 (2 sets)
max 5 < PR 10 on 3/17

1. 5 @
2. 5 @

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

Dumbbell Front Rack Lunge 60 (3 sets)

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

Horizontal Banded Dumbbell Press 30 (3 sets)
New PR 27!

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

Dumbbell Snatch 60 (3 sets)

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

Hanging Leg Raises 10 (2 sets)

1. 10 @ 0
2. 10 @ 0

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

Sissy Squat 10

Split Squat Shuffle Jump 30

Duck Walk 28

Pistol Squat 15

Clapping Push-up 12

Burpee-Pike Combo 10

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

Dumbbell Front Rack Lunge 30 (3 sets)

1. 5 @ 18
2. 5 @ 18
3. 5 @ 18

Kettlebell Swing-Catch-Squat-Press

Dumbbell Floor Press 30 (3 sets)
max 33 < PR 34 on 2/5

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

Box Jumps 10 (3 sets)

1. 10 @ 12
2. 10 @ 12

Pull-Ups 17 (2 sets)
max 9 < PR 10 on 3/17

1. 8 @
2. 9 @

Tue 6/26
Wed 6/27

Bulgarian Split Squat 40 (3 sets)

1. 5 @ 15
2. 5 @ 15
3. 10 @ 15

Single Leg Deadlift Row 20 (3 sets)

1. 10 @ 22
2. 10 @ 22
3. 10 @ 22

Half Kneeling Dumbbell Shoulder Press 40 (3 sets)
max 23 < PR 27 on 6/20

1. 5 @ 18
2. 5 @ 18
3. 10 @ 18

Dumbbell Snatch 40 (3 sets)

1. 5 @ 18
2. 5 @ 18
3. 10 @ 18

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

Dumbbell Front Rack Lunge 60 (3 sets)

1. 10 @ 18
2. 10 @ 45
3. 10 @ 45

Pull-Ups 13 (2 sets)
max 7 < PR 10 on 3/17

1. 6 @
2. 7 @

Kettlebell Swing-Catch-Squat-Press

Dumbbell Floor Press 30 (3 sets)
max 33 < PR 34 on 2/5

1. 10 @ 20
2. 10 @ 20
3. 10 @ 25

Box Jumps

Tue 6/19
Wed 6/20

Bulgarian Split Squat

Single Leg Deadlift Row

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
New PR 27!

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

Dumbbell Snatch 60 (3 sets)

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

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

Barbell Back Squat

Power Clean

Prowler Shoves 3 (3 sets)
max 45 < PR 79 on 5/14

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

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 12
2. 30 @ 12
3. 30 @ 12
4. 30 @ 12
5. 30 @ 12

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 5

40 Yard Dash

5-10-5

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

Barbell Back Squat 11 (4 sets)
max 155 < PR 180 on 5/14

1. 4 @ 115
2. 3 @ 135
3. 3 @ 145
4. 1 @ 155

Power Clean 4 (4 sets)
max 60 < PR 95 on 5/14

1. 4 @ 55
2. 0 @ 75
3. 0 @ 95
4. 0 @ 100

Medicine Ball Slams 150 (5 sets)
30

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

Barbell Back Squat 20 (4 sets)
max 152 < PR 180 on 5/14

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

Power Clean

Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14

Barbell Back Squat 13 (4 sets)
New PR 180!

1. 4 @ 105
2. 3 @ 110
3. 2 @ 115
4. 4 @ 165

Power Clean 10 (4 sets)
New PR 95!

1. 4 @ 70
2. 3 @ 75
3. 2 @ 80
4. 1 @ 95

Prowler Shoves 15 (3 sets)
New PR 79!

1. 5 @ 60
2. 5 @ 65
3. 5 @ 70

Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18

Power Clean

Bulgarian Split Squat 50 (5 sets)

1. 5 @ 20
2. 5 @ 20
3. 5 @ 20
4. 5 @ 25
5. 5 @ 25

Barbell Deadlift 25 (5 sets)

1. 5 @ 125
2. 5 @ 125
3. 5 @ 125
4. 5 @ 130
5. 5 @ 130

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Pull-Ups 16 (2 sets)
max 8 < PR 10 on 3/17

1. 8 @
2. 8 @

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

Power Clean 25 (5 sets)

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

Box Squat 48 (5 sets)

1. 10 @ 95
2. 10 @ 95
3. 10 @ 95
4. 8 @ 115
5. 10 @ 115

Single Arm Kettlebell Squat Press 100 (5 sets)
13

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

Medicine Ball Slams 150 (5 sets)
30

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

Dumbbell Alternating Incline Bench 120 (5 sets)

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20
4. 15 @ 20
5. 15 @ 20

Pull-Ups 16 (2 sets)
max 8 < PR 10 on 3/17

1. 8 @
2. 8 @

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

Power Clean

Box Squat

Single Arm Kettlebell Squat Press 70 (5 sets)

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

Medicine Ball Slams 150 (5 sets)
30

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Pull-Ups 12 (2 sets)
max 7 < PR 10 on 3/17

1. 5 @
2. 7 @

Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23

Power Clean

Box Squat

Medicine Ball Slams 150 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Pull-Ups 14 (2 sets)
max 7 < PR 10 on 3/17

1. 7 @
2. 7 @

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

Box Squat

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)

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

Box Squat

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)

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

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

1. 10 @ 40
2. 10 @ 40
3. 10 @ 45
4. 10 @ 45
5. 10 @ 45

Power Clean

Barbell Bench Press 25 (5 sets)
max 96 < PR 107 on 4/2

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

Dumbbell Front Rack Lunge

Overhead Barbell Squat 25 (5 sets)
New PR 45!

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

Prowler Shoves 50 (5 sets)
60

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

Pull-Ups 10 (2 sets)
max 5 < PR 10 on 3/17

1. 5 @
2. 5 @

Tue 4/10
Wed 4/11
Thu 4/12
Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2

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

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

Power Clean

Barbell Bench Press 25 (5 sets)
107

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

Dumbbell Front Rack Lunge

Overhead Barbell Squat 25 (5 sets)

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

Prowler Shoves 50 (5 sets)

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

Pull-Ups 10 (2 sets)
max 5 < PR 10 on 3/17

1. 5 @
2. 5 @

Tue 4/3
Wed 4/4
Thu 4/5
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
Tue 3/20
Wed 3/21
Thu 3/22
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

Dumbbell Deadlift 25 (5 sets)

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

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)
New PR 28!

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

Push Up 75

High Pulls

Front Squat

Barbell Bench Press

Pull-Ups 20 (2 sets)

1. 10 @
2. 10 @

Sun 3/18
Mon 3/5

High Pulls 5 (5 sets)
max 70 < PR 90 on 2/12

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

Front Squat 25 (5 sets)
New PR 73!

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

Barbell Bench Press 5 (5 sets)
max 95 < PR 107 on 2/12

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

Dumbbell Snatch 10 (5 sets)

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

Barbell Back Squat 5 (5 sets)
max 95 < PR 113 on 2/12

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

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

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

Half Kneeling Dumbbell Shoulder Press 10 (5 sets)
max 20 < PR 23 on 2/12

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

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
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

Push Up 70

Push Up 70

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)

1. 5 @ 100
2. 5 @ 100
3. 5 @ 100
4. 5 @ 100
5. 5 @ 100

Horizontal Banded Dumbbell Press 25 (5 sets)

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

Trap Bar Deadlift 25 (5 sets)

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

High Pulls 25 (5 sets)

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

Barbell Bench Press 25 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

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

Tue 2/13
Wed 2/14
Thu 2/15

Push Up 70

High Pulls 25 (5 sets)
max 79 < PR 90 on 2/12

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

Front Squat 25 (5 sets)

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

Barbell Bench Press 25 (5 sets)
max 101 < PR 107 on 2/12

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

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
34

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

Half Pull-ups 13 (2 sets)
max 8 < PR 11 on 1/22

1. 8 @
2. 5 @

Tue 2/6
Wed 2/7

Push Up 60

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
max 23 < PR 34 on 1/22

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

Half Pull-ups 16 (2 sets)
max 9 < PR 11 on 1/22

1. 9 @
2. 7 @

Tue 1/30
Wed 1/31
Thu 2/1
Fri 2/2
Sat 2/3

Push Up 45

Push Up 70

Sun 2/4

Push Up 25

Push Up 25

Push Up 30

Push Up 30

Push Up 30

Push Up 30

Push Up 35

Push Up 35

Push Up 45

Push Up 70

Mon 1/22

Push Up 70

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
New PR 34!

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

Half Pull-ups 22 (2 sets)
New PR 11!

1. 11 @
2. 11 @

Tue 1/23
Wed 1/24
Thu 1/25
Fri 1/26
Sat 1/27
Sun 1/28
Mon 1/15

Push Up 35

Push Up 35

Push Up 35

Push Up 35

Push Up 35

Push Up 35

Push Up 35

Tue 1/16

Push Up 50

Deadlift Jumps 25 (5 sets)

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

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)
New PR 28!

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

Dumbbell Deadlift 25 (5 sets)

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)

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

Half Pull-ups 14 (2 sets)
New PR 7!

1. 7 @
2. 7 @

Wed 1/17
Thu 1/18
Fri 1/19
Sat 1/20
Sun 1/21
Mon 1/8

Goblet Squat 25 (5 sets)
62

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

Prowler Push

Push Up 20

Push Up 20

Push Up 20

Deadlift Jumps 25 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Dumbbell Split Squat 40 (5 sets)

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

Half Pull-ups 10 (2 sets)
max 5 < PR 6 on 12/18

1. 5 @
2. 5 @

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

Goblet Squat 25 (5 sets)
New PR 62!

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

Deadlift Jumps 25 (5 sets)

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 @

Half Pull-ups 10 (2 sets)
max 5 < PR 6 on 12/18

1. 5 @
2. 5 @

Bulgarian Split Squat

Push Up

Burpees

Airborne Lunges

Forearm Planks 120 (4 sets)

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

Push Up 35

Push Up 35

Fri 1/5
Sat 1/6
Sun 1/7
Mon 12/25
Tue 12/26
Wed 12/27

Bulgarian Split Squat

Push Up

Airborne Lunges

Standing Long Jump 75 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 12/28
Fri 12/29
Sat 12/30
Sun 12/31
Mon 12/18

Goblet Squat 25 (5 sets)
56

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

Deadlift Jumps 25 (5 sets)

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

Half Pull-ups 12 (2 sets)
6

1. 6 @
2. 6 @

Tue 12/19
Wed 12/20
Thu 12/21
Fri 12/22
Sat 12/23
Sun 12/24
Mon 12/11

Goblet Squat 25 (5 sets)
56

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 100
2. 5 @ 100
3. 5 @ 100
4. 5 @ 100
5. 5 @ 100

Forearm Planks 120 (4 sets)

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

Half Pull-ups 10 (2 sets)
max 5 < PR 6 on 12/4

1. 5 @
2. 5 @

Tue 12/12
Wed 12/13
Thu 12/14

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 100
2. 5 @ 100
3. 5 @ 100
4. 5 @ 100
5. 5 @ 100

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Fri 12/15
Sat 12/16

Goblet Squat 25 (5 sets)
56

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

Sun 12/17
Mon 12/4

Goblet Squat 25 (5 sets)
56

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

Deadlift Jumps 25 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Half Pull-ups 12 (2 sets)
New PR 6!

1. 6 @
2. 6 @

Tue 12/5
Wed 12/6

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 12/7
Fri 12/8
Sat 12/9
Sun 12/10

Goblet Squat 25 (5 sets)
56

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

Dumbbell Rows 10 (5 sets)

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

Prowler Push

Mon 11/27

Goblet Squat 25 (5 sets)

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 115
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 5 @ 120

Forearm Planks 120 (4 sets)

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

Half Pull-ups 10 (2 sets)

1. 5 @
2. 5 @

Tue 11/28
Wed 11/29

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 20
2. 5 @ 20
3. 5 @ 20
4. 5 @ 25
5. 5 @ 25

Thu 11/30
Fri 12/1
Sat 12/2
Sun 12/3