Matt Giovine

#4 in Commitment

76 of 126 workouts attended this off-season

#7 in Push Ups

6,855 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 275
3/15/2018		 #13 on the team
#1. John Levenson 405 		260
5/21/2018		 #17 on the team
#1. Chidi Nna 445 		350
Barbell Bench Press 165
3/15/2018		 #21 on the team
#1. Chidi Nna 265 Matt Noah 265 		160
6/15/2018		 #13 on the team
#1. Chidi Nna 287 		225
Power Clean 159
3/15/2018		 #15 on the team
#1. John Levenson 225 		163
5/7/2018		 #13 on the team
#1. Chidi Nna 231 		225
Pull-Ups 15
3/15/2018		 #5 on the team
#1. Matt Noah 18 		21
8/13/2018		 #4 on the team
#1. Reece LaChance 25 Matt Noah 25 		20
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)
max 208 < PR 231 on 9/1

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)
max 140 < PR 160 on 9/1

1. 8 @ 140
2. 8 @ 140
3. 8 @ 140

Box Jumps 36 (3 sets)
12

1. 12 @ 140
2. 12 @ 140
3. 12 @ 140

Sun 9/23
Mon 9/10

Power Clean 15 (3 sets)
max 129 < PR 163 on 5/7

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

Single Arm Dumbbell Bench Press 30 (3 sets)
50

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

Chest Supported Neutral Grip Row 24 (3 sets)
45

1. 8 @ 45
2. 8 @ 45
3. 8 @ 45

Stability Ball Push-ups 20 (2 sets)

1. 10 @ 140
2. 10 @ 140

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

Pause Squat 25 (5 sets)

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

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 160
2. 8 @ 160
3. 8 @ 160

Single Arm Dumbbell Bench Press 50 (5 sets)
50

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

Stability Ball Push-ups 20 (2 sets)

1. 10 @ 0
2. 10 @ 0

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

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

Dumbbell Snatch 50 (5 sets)
max 30 < PR 40 on 8/1

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

Terrible Twenty Leg Plyometrics

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

Box Jumps 36 (3 sets)
New PR 12!

1. 12 @ 140
2. 12 @ 140
3. 12 @ 140

Barbell Deadlift 15 (3 sets)
231

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)
160

1. 8 @ 160
2. 8 @ 160
3. 8 @ 160

Box Jumps 36 (3 sets)
New PR 12!

1. 12 @ 140
2. 12 @ 140
3. 12 @ 140

Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)
231

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

Pause Squat 15 (3 sets)

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

Single Leg Bench Squat 48 (3 sets)

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

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
max 152 < PR 163 on 5/7

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

Single Arm Dumbbell Bench Press 30 (3 sets)
New PR 50!

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

Stability Ball Push-ups 24 (2 sets)

1. 11 @ 0
2. 13 @ 0

Chest Supported Neutral Grip Row 24 (3 sets)
max 40 < PR 45 on 1/9

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

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

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

Thu 8/23
Fri 8/24
Sat 8/25
Sun 8/26
Mon 8/13

Barbell Back Squat 1

Power Clean 1

Pull-Ups 21

Tue 8/14
Wed 8/15
Thu 8/16
Fri 8/17
Sat 8/18
Sun 8/19
Mon 8/6
Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10

Bulgarian Split Squat 60 (3 sets)
50

1. 10 @ 50
2. 10 @ 50
3. 10 @ 50

Single Leg Deadlift Row 60 (3 sets)
max 30 < PR 40 on 6/27

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

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

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)
max 40 < PR 47 on 7/23

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

Dumbbell Floor Press 30 (3 sets)
max 45 < PR 60 on 6/25

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

Tue 7/31
Wed 8/1

Dumbbell Snatch 60 (3 sets)
40

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

Bulgarian Split Squat 60 (3 sets)
max 45 < PR 50 on 7/25

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

Single Leg Deadlift Row 60 (3 sets)
max 30 < PR 40 on 6/27

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

Weighted Dips 50 (2 sets)
New PR 160!

1. 30 @ 160
2. 20 @ 160

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

Dumbbell Front Rack Lunge 60 (3 sets)
max 35 < PR 40 on 7/9

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

Dumbbell Floor Press 30 (3 sets)
max 50 < PR 60 on 6/25

1. 10 @ 50
2. 10 @ 50
3. 10 @ 50

Pull-Ups 20 (2 sets)
10

1. 10 @ 0
2. 10 @ 0

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)
47

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

Box Jumps 30 (3 sets)
10

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

Tue 7/24
Wed 7/25

Bulgarian Split Squat 60 (3 sets)
New PR 50!

1. 10 @ 50
2. 10 @ 50
3. 10 @ 50

Single Leg Deadlift Row 60 (3 sets)
max 30 < PR 40 on 6/27

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

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
40

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

Dumbbell Snatch 60 (3 sets)
40

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

Weighted Dips 30 (2 sets)
New PR 140!

1. 30 @ 140
2. 30 @ 140

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

Single Arm Kettlebell Squat Press 60 (3 sets)
max 25 < PR 29 on 5/7

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

Depth Jump 30 (3 sets)
10

1. 10 @ 140
2. 10 @ 140
3. 10 @ 140

Stability Ball Hamstring Curl with Mini Band 30 (3 sets)
10

1. 10 @ 140
2. 10 @ 140
3. 10 @ 140

Pull-Ups 20 (2 sets)
10

1. 10 @
2. 10 @

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

Dumbbell Snatch 20 (3 sets)

1. 10 @ 40

Dumbbell Front Rack Lunge 60 (3 sets)

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

Horizontal Banded Dumbbell Press 30 (3 sets)
New PR 47!

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

Hanging Leg Raises 30 (2 sets)

1. 20 @ 140
2. 10 @ 140

Tue 7/10
Wed 7/11

Bulgarian Split Squat 60 (3 sets)
New PR 45!

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

Single Arm Kettlebell Squat Press 60 (3 sets)
max 25 < PR 29 on 5/7

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

Depth Jump 30 (3 sets)

1. 10 @ 160
2. 10 @ 160
3. 10 @ 160

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

1. 10 @ 140
2. 10 @ 140
3. 10 @ 140

Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2
Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25

Dumbbell Front Rack Lunge 60 (3 sets)

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

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)

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

Dumbbell Floor Press 30 (3 sets)
60

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

Box Jumps 30 (3 sets)
10

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

Pull-Ups 20 (2 sets)
10

1. 10 @
2. 10 @

Tue 6/26
Wed 6/27

Bulgarian Split Squat 60 (3 sets)

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

Single Leg Deadlift Row 20 (3 sets)
40

1. 10 @ 30

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

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

Dumbbell Snatch 60 (3 sets)

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

Weighted Dips 20 (2 sets)
40

1. 10 @ 40
2. 10 @ 40

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

Dumbbell Front Rack Lunge 60 (3 sets)

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

Kettlebell Swing-Catch-Squat-Press 45 (3 sets)

1. 15 @ 25
2. 15 @ 25
3. 15 @ 25

Dumbbell Floor Press 30 (3 sets)
New PR 60!

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

Box Jumps 30 (3 sets)

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

Tue 6/19
Wed 6/20

Bulgarian Split Squat 40 (3 sets)

1. 10 @ 40
2. 10 @ 35

Single Leg Deadlift Row 60 (3 sets)

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

Weighted Dips 10 (2 sets)

1. 10 @ 40

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

Barbell Back Squat 10 (4 sets)
260

1. 4 @ 220
2. 3 @ 235
3. 2 @ 250
4. 1 @ 260

Power Clean 10 (4 sets)
max 155 < PR 163 on 5/7

1. 4 @ 130
2. 3 @ 140
3. 2 @ 145
4. 1 @ 155

Prowler Shoves 15 (3 sets)
101

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

Tue 6/12
Wed 6/13
Thu 6/14
Fri 6/15

Barbell Back Squat 1

Barbell Bench Press 1

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

Barbell Back Squat 10 (4 sets)
260

1. 4 @ 220
2. 3 @ 235
3. 2 @ 250
4. 1 @ 260

Power Clean 10 (4 sets)
max 155 < PR 163 on 5/7

1. 4 @ 135
2. 3 @ 140
3. 2 @ 145
4. 1 @ 155

Pull-Ups 20 (2 sets)
10

1. 10 @
2. 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 10 (4 sets)
New PR 260!

1. 4 @ 220
2. 3 @ 235
3. 2 @ 250
4. 1 @ 260

Power Clean 10 (4 sets)
max 155 < PR 163 on 5/7

1. 4 @ 135
2. 3 @ 145
3. 2 @ 140
4. 1 @ 155

Prowler Shoves 15 (3 sets)
New PR 101!

1. 5 @ 90
2. 5 @ 45
3. 5 @ 45

Pull-Ups 19 (2 sets)
10

1. 10 @
2. 9 @

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

Barbell Back Squat 10 (4 sets)
New PR 257!

1. 4 @ 220
2. 3 @ 235
3. 2 @ 250
4. 1 @ 255

Power Clean 8 (4 sets)
max 155 < PR 163 on 5/7

1. 4 @ 135
2. 3 @ 140
3. 0 @ 145
4. 1 @ 155

Pull-Ups 10 (2 sets)
10

1. 10 @
2. 0 @

Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7

Power Clean 25 (5 sets)
New PR 163!

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

Box Squat 32 (5 sets)
max 270 < PR 300 on 4/23

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

Single Arm Kettlebell Squat Press 100 (5 sets)

1. 10 @ 22
2. 10 @ 22
3. 10 @ 22
4. 10 @ 22
5. 10 @ 22

Medicine Ball Slams 150 (5 sets)
30

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

Pull-Ups 18 (2 sets)
10

1. 10 @
2. 8 @

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

Power Clean 24 (5 sets)
152

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

Box Squat 38 (5 sets)

1. 5 @ 185
2. 5 @ 185
3. 5 @ 225
4. 10 @ 225
5. 13 @ 245

Medicine Ball Slams 150 (5 sets)
30

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

Tue 4/24
Wed 4/25

Barbell Bench Press 25 (5 sets)
152

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

Pull-Ups 19 (2 sets)
10

1. 10 @
2. 9 @

Thu 4/26
Fri 4/27

Barbell Deadlift 25 (5 sets)
max 208 < PR 231 on 4/19

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

Barbell Back Squat 25 (5 sets)
253

1. 5 @ 202
2. 5 @ 202
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

Pull-Ups 18 (2 sets)
10

1. 10 @
2. 8 @

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

Power Clean 25 (5 sets)
max 146 < PR 152 on 3/10

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

Medicine Ball Slams 150 (5 sets)

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

Barbell Deadlift 25 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Pull-Ups 20 (2 sets)
10

1. 10 @
2. 10 @

Pull-Ups 18 (2 sets)
10

1. 10 @
2. 8 @

Fri 4/20

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

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

Barbell Bench Press 23 (5 sets)
max 143 < PR 152 on 4/13

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

Prowler Push 15 (3 sets)

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

Pull-Ups 18 (2 sets)
10

1. 10 @
2. 8 @

Sat 4/21
Sun 4/22
Mon 4/9
Tue 4/10

Pull-Ups 20 (2 sets)
10

1. 10 @
2. 10 @

Wed 4/11
Thu 4/12
Fri 4/13

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)

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

Power Clean 25 (5 sets)
max 141 < PR 152 on 3/10

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

Barbell Bench Press 25 (5 sets)
152

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

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

Front Split Squat

Overhead Barbell Squat 25 (5 sets)

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

Prowler Shoves 50 (5 sets)

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

Terrible Twenty Leg Plyometrics

Pull-Ups 16 (2 sets)
10

1. 10 @
2. 6 @

Tue 4/3
Wed 4/4
Thu 4/5
Fri 4/6

Power Clean 18 (5 sets)
max 138 < PR 152 on 3/10

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

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

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

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
Sun 3/18
Mon 3/5

Dumbbell Snatch 56 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 6 @ 40
5. 7 @ 40

Barbell Back Squat 27 (5 sets)
max 242 < PR 247 on 2/26

1. 5 @ 185
2. 5 @ 205
3. 6 @ 205
4. 6 @ 205
5. 5 @ 215

Horizontal Banded Dumbbell Press

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
39

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

Pull-Ups 16 (2 sets)
10

1. 10 @
2. 6 @

Tue 3/6

Power Clean 23 (5 sets)
New PR 152!

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

Trap Bar Deadlift 24 (5 sets)
New PR 261!

1. 5 @ 225
2. 5 @ 225
3. 4 @ 225
4. 6 @ 225
5. 4 @ 225

Barbell Bench Press 25 (5 sets)
max 129 < PR 145 on 2/27

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

Wed 3/7
Thu 3/8
Fri 3/9
Sat 3/10

Power Clean 23 (5 sets)
152

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

Barbell Back Squat 33 (5 sets)
New PR 248!

1. 8 @ 200
2. 8 @ 200
3. 8 @ 200
4. 5 @ 205
5. 4 @ 225

Pull-Ups 19 (2 sets)
10

1. 10 @
2. 9 @

Sun 3/11
Mon 2/26

Push Up 100

Dumbbell Snatch 52 (5 sets)

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

Barbell Back Squat 36 (5 sets)
New PR 247!

1. 10 @ 185
2. 7 @ 185
3. 7 @ 185
4. 6 @ 185
5. 6 @ 185

Horizontal Banded Dumbbell Press 30 (5 sets)
New PR 41!

1. 6 @ 35
2. 6 @ 35
3. 6 @ 35
4. 6 @ 35
5. 6 @ 35

Half Kneeling Dumbbell Shoulder Press 60 (5 sets)
max 35 < PR 39 on 2/12

1. 6 @ 30
2. 6 @ 30
3. 6 @ 30
4. 6 @ 30
5. 6 @ 30

Pull-Ups 18 (2 sets)
10

1. 10 @
2. 8 @

Tue 2/27

Push Up 100

Trap Bar Deadlift 35 (5 sets)
New PR 255!

1. 8 @ 205
2. 7 @ 205
3. 7 @ 205
4. 7 @ 205
5. 6 @ 205

Barbell Bench Press 26 (5 sets)
New PR 145!

1. 5 @ 125
2. 6 @ 125
3. 5 @ 115
4. 5 @ 115
5. 5 @ 115

Wed 2/28
Thu 3/1

Push Up 100

Power Clean 29 (5 sets)
max 138 < PR 141 on 2/15

1. 7 @ 115
2. 6 @ 115
3. 6 @ 115
4. 5 @ 115
5. 5 @ 115

Power Clean 30 (5 sets)
max 138 < PR 141 on 2/15

1. 7 @ 115
2. 7 @ 115
3. 6 @ 115
4. 5 @ 115
5. 5 @ 115

Barbell Back Squat 29 (5 sets)
max 246 < PR 247 on 2/26

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

Pull-Ups 18 (2 sets)
10

1. 10 @
2. 8 @

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

Push Up 150

Pike Push-ups

Tue 2/20

Push Up 100

Push Up

Wed 2/21

Push Up 100

Thu 2/22

Push Up 100

Burpees

Airborne Lunges

Fri 2/23
Sat 2/24

Push Up 100

Push Up 100

Bulgarian Split Squat

Bench Dip

Forearm Planks 120 (4 sets)

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

Bulgarian Split Squat

Airborne Lunges

Forearm Planks 120 (4 sets)

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

Bulgarian Split Squat

Forearm Planks 120 (4 sets)

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

Sun 2/25

Push Up 100

Push Up 100

Mon 2/12

Push Up 100

Push Up 100

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)

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

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)
New PR 39!

1. 5 @ 30
2. 5 @ 35
3. 5 @ 30
4. 5 @ 30
5. 5 @ 30

Tue 2/13

Push Up 100

Trap Bar Deadlift 25 (5 sets)
253

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

Power Clean 25 (5 sets)

1. 5 @ 105
2. 5 @ 105
3. 5 @ 115
4. 5 @ 115
5. 5 @ 115

Barbell Bench Press 25 (5 sets)

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

Wed 2/14

Push Up 100

Thu 2/15

Push Up 100

Power Clean 25 (5 sets)
New PR 141!

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

Barbell Back Squat 25 (5 sets)
231

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

Fri 2/16
Sat 2/17

Push Up 100

Push Up 100

Sun 2/18

Push Up 100

Mon 2/5

High Pulls 25 (5 sets)
max 152 < PR 163 on 1/29

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
51

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

Pull-Ups 16 (2 sets)
10

1. 10 @
2. 6 @

Push Up 110

Tue 2/6

Dumbbell Snatch 25 (5 sets)

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

Push Up 300

Wed 2/7
Thu 2/8

Chest Supported Neutral Grip Row 25 (5 sets)
max 39 < PR 45 on 1/9

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

Push Up 100

Push Up 150

Fri 2/9

High Pulls 25 (5 sets)
max 152 < PR 163 on 1/29

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

Front Squat 25 (5 sets)
max 231 < PR 253 on 12/11

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

Trap Bar Deadlift 25 (5 sets)
253

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

Pull-Ups 18 (2 sets)
10

1. 10 @
2. 8 @

Push Up 130

Sat 2/10

Push Up 100

Sun 2/11
Mon 1/29

Push Up 115

High Pulls 25 (5 sets)
New PR 163!

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
51

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

Pull-Ups 15 (2 sets)
10

1. 10 @
2. 5 @

Tue 1/30

Push Up 100

Trap Bar Deadlift 25 (5 sets)
253

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 39 < PR 45 on 1/9

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

Wed 1/31

Push Up 200

Thu 2/1

Front Squat 25 (5 sets)
max 242 < PR 253 on 12/11

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

Fri 2/2

High Pulls 23 (5 sets)
max 152 < PR 163 on 1/29

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

Pull-Ups 20 (2 sets)
10

1. 10 @
2. 10 @

Push Up 100

Sat 2/3

Push Up 100

Push Up 150

Sun 2/4

Push Up 150

Mon 1/22

Push Up 100

High Pulls 25 (5 sets)
152

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
51

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

Side Plank 270 (3 sets)

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

Pull-Ups 13 (2 sets)
max 7 < PR 10 on 1/16

1. 7 @
2. 6 @

Tue 1/23

Push Up 100

Trap Bar Deadlift 25 (5 sets)
253

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 39 < PR 45 on 1/9

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

Wed 1/24

Push Up 100

High Pulls 25 (5 sets)
152

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

Front Squat 25 (5 sets)
max 231 < PR 253 on 12/11

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

Pull-Ups 16 (2 sets)
10

1. 10 @
2. 6 @

Thu 1/25

Push Up 100

Fri 1/26

Push Up 100

Sat 1/27

Push Up 100

Sun 1/28
Mon 1/15

Push Up 100

Tue 1/16

Push Up 140

High Pulls 25 (5 sets)
max 141 < PR 152 on 1/3

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

Dumbbell Front Rack Lunge 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 51!

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

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

Pull-Ups 16 (2 sets)
10

1. 10 @
2. 6 @

Wed 1/17

Push Up 100

Thu 1/18

Push Up 300

Fri 1/19
Sat 1/20

Push Up 150

Sun 1/21

Push Up 270

Mon 1/8

Push Up 100

High Pulls 25 (5 sets)
max 129 < PR 152 on 1/3

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

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 5 @ 35
4. 5 @ 35
5. 5 @ 35

Dumbbell Floor Press 25 (5 sets)

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

Forearm Planks 135 (3 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Pull-Ups 17 (2 sets)
10

1. 10 @
2. 7 @

Tue 1/9

Push Up 100

Trap Bar Deadlift 25 (5 sets)
253

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)

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

Wed 1/10

Push Up 100

High Pulls 25 (5 sets)
max 129 < PR 152 on 1/3

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

Front Squat 25 (5 sets)
max 231 < PR 253 on 12/11

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

Pull-Ups 17 (2 sets)
10

1. 10 @
2. 7 @

Thu 1/11

Push Up 100

Fri 1/12

Push Up 250

Sat 1/13

Push Up 120

Sun 1/14

Push Up 100

Mon 1/1
Tue 1/2
Wed 1/3

Trap Bar Deadlift 25 (5 sets)
253

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

High Pulls 25 (5 sets)
152

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Push Up 150

Thu 1/4

Push Up 100

Fri 1/5

Dumbbell Rows 50 (5 sets)

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

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

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

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 30
5. 5 @ 25

Forearm Planks 120 (4 sets)

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

Push Up 100

Sat 1/6

Push Up 120

Sun 1/7

Push Up 100

Mon 12/25
Tue 12/26
Wed 12/27
Thu 12/28

Forearm Planks 120 (4 sets)

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

Fri 12/29
Sat 12/30

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Single Leg Deadlift 25 (5 sets)

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

Dumbbell Snatch 25 (5 sets)

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

Sun 12/31

Dumbbell Rows 50 (5 sets)

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

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

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

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 25
5. 5 @ 25

Forearm Planks 120 (4 sets)

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

Goblet Squat 25 (5 sets)

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

Mon 12/18

Pull-Ups 15 (2 sets)
10

1. 10 @
2. 5 @

Front Squat 25 (5 sets)
max 219 < PR 253 on 12/11

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

High Pulls 25 (5 sets)
max 129 < PR 152 on 12/14

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 @

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
34

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

Bench Dip

Tue 12/19

Trap Bar Deadlift 25 (5 sets)
max 231 < PR 253 on 12/14

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

High Pulls 25 (5 sets)
152

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

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

Pull-Ups 15 (2 sets)
10

1. 10 @
2. 5 @

Front Squat 25 (5 sets)
253

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

High Pulls 25 (5 sets)
max 118 < PR 152 on 12/5

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

Forearm Planks 120 (4 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
34

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

Bench Dip 60 (2 sets)
30

1. 30 @ 45
2. 30 @ 45

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

Trap Bar Deadlift 25 (5 sets)
253

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

High Pulls 25 (5 sets)
152

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Fri 12/15

Front Squat 25 (5 sets)
max 219 < PR 253 on 12/11

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (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 @

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

Pull-Ups 16 (2 sets)
10

1. 6 @
2. 10 @

Front Squat 25 (5 sets)
New PR 253!

1. 5 @ 185
2. 5 @ 205
3. 5 @ 225
4. 5 @ 195
5. 5 @ 195

High Pulls 25 (5 sets)
max 118 < PR 141 on 11/29

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

Forearm Planks 120 (4 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

1. 5 @ 25
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25
5. 5 @ 30

Bench Dip 60 (2 sets)

1. 30 @ 20
2. 30 @ 20

Tue 12/5

Trap Bar Deadlift 25 (5 sets)
New PR 253!

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

High Pulls 25 (5 sets)
New PR 152!

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

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

Front Squat 25 (5 sets)
253

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (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 @

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 @ 115
2. 5 @ 125
3. 5 @ 125
4. 5 @ 120
5. 5 @ 120

Pull-Ups 18 (2 sets)

1. 10 @
2. 8 @

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

High Pulls 25 (5 sets)
141

1. 5 @ 115
2. 5 @ 125
3. 5 @ 115
4. 5 @ 120
5. 5 @ 120

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 11/30
Fri 12/1

Front Squat 25 (5 sets)
New PR 219!

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 5 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

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

1. 5 @ 23
2. 5 @ 23
3. 5 @ 20
4. 5 @ 20
5. 5 @ 20

Forearm Planks 120 (4 sets)

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

Sat 12/2
Sun 12/3