Cory Hemmer

#16 in Commitment

44 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 163
11/18/2017		 #43 on the team
#1. John Levenson 405 		245
8/13/2018		 #21 on the team
#1. Chidi Nna 445 		250
Barbell Bench Press 122
11/18/2017		 #40 on the team
#1. Chidi Nna 265 Matt Noah 265 		124
2/15/2018		 #18 on the team
#1. Chidi Nna 287 		150
Power Clean 125
3/15/2018		 #29 on the team
#1. John Levenson 225 		125
8/13/2018		 #26 on the team
#1. Chidi Nna 231 		145
Pull-Ups 2
3/15/2018		 #33 on the team
#1. Matt Noah 18 		1
6/15/2018		 #22 on the team
#1. Reece LaChance 25 Matt Noah 25 		12
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 118 < PR 125 on 8/13

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

Single Arm Dumbbell Bench Press 30 (3 sets)
max 40 < PR 45 on 8/22

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

Chest Supported Neutral Grip Row 16 (3 sets)
max 35 < PR 45 on 8/22

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

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

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 @ 185
3. 5 @ 185
4. 5 @ 185
5. 5 @ 205

Single Leg Bench Squat 48 (3 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)
max 40 < PR 45 on 8/22

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

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)
New PR 40!

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

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

Barbell Deadlift 13 (3 sets)
New PR 270!

1. 5 @ 195
2. 5 @ 195
3. 3 @ 255

Pause Squat 15 (3 sets)

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

Box Jumps 24 (3 sets)
12

1. 12 @ 0
2. 12 @ 0

Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)
New PR 242!

1. 5 @ 215
2. 5 @ 215
3. 5 @ 215

Pause Squat 15 (3 sets)

1. 5 @ 160
2. 5 @ 160
3. 5 @ 165

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 15 (3 sets)
max 118 < PR 125 on 8/13

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

Single Arm Dumbbell Bench Press 30 (3 sets)
New PR 45!

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

Chest Supported Neutral Grip Row 24 (3 sets)
New PR 45!

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

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

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

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

Power Clean 10 (5 sets)
max 108 < PR 122 on 7/2

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

Barbell Back Squat 15 (3 sets)
max 191 < PR 208 on 7/2

1. 5 @ 170
2. 5 @ 170
3. 5 @ 170

Horizontal Banded Dumbbell Press 40 (4 sets)
max 23 < PR 26 on 2/26

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

Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10
Sat 8/11
Sun 8/12
Mon 7/30
Tue 7/31
Wed 8/1
Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23

Power Clean

Horizontal Banded Dumbbell Press 40 (4 sets)
max 23 < PR 26 on 2/26

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

Barbell Front Raises 30 (3 sets)

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

Tue 7/24
Wed 7/25

Barbell Deadlift 20 (4 sets)
max 163 < PR 197 on 5/10

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16

Barbell Back Squat 15 (3 sets)
max 163 < PR 208 on 7/2

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

Stability Ball Single Arm Bench Press 40 (4 sets)
max 25 < PR 30 on 7/2

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

Tue 7/17
Wed 7/18

Dumbbell Snatch 50 (5 sets)
35

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

Barbell Hip Thrusts 20 (4 sets)
55

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

Barbell Sumo Deadlift 20 (4 sets)

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

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

Power Clean 20 (5 sets)
max 115 < PR 122 on 7/2

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

Barbell Back Squat 15 (3 sets)
max 197 < PR 208 on 7/2

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

Tue 7/10
Wed 7/11

Dumbbell Snatch 50 (5 sets)

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

Barbell Hip Thrusts 20 (4 sets)

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

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

Power Clean 15 (5 sets)
New PR 122!

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

Barbell Back Squat 15 (3 sets)
New PR 208!

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

Jackknife Pull-ups 18 (2 sets)
New PR 10!

1. 10 @
2. 8 @

Stability Ball Single Arm Bench Press 40 (4 sets)

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

Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25
Tue 6/26
Wed 6/27
Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18

Barbell Back Squat 25 (5 sets)
max 174 < PR 195 on 6/15

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

Jackknife Pull-ups 11 (2 sets)
max 6 < PR 8 on 5/22

1. 6 @
2. 5 @

Tue 6/19
Wed 6/20

Barbell Deadlift 25 (5 sets)
max 141 < PR 197 on 5/10

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

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

Barbell Back Squat 20 (4 sets)
max 158 < PR 174 on 5/22

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

Prowler Shoves 15 (3 sets)
max 152 < PR 287 on 3/26

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

Medicine Ball Slams 150 (5 sets)
30

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

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

40 Yard Dash

5-10-5

Sat 6/16
Sun 6/17
Mon 6/4
Tue 6/5
Wed 6/6

Barbell Bench Press 20 (4 sets)
max 96 < PR 124 on 2/15

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

Single Arm Kettlebell Squat Press 100 (5 sets)
27

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 39 < PR 41 on 5/3

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

Barbell Back Squat 20 (4 sets)
New PR 174!

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

Medicine Ball Slams 150 (5 sets)
30

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

Jackknife Pull-ups 21 (3 sets)
8

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

Wed 5/23
Thu 5/24

Barbell Bench Press 20 (4 sets)
max 107 < PR 124 on 2/15

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

Single Arm Kettlebell Squat Press 100 (5 sets)
27

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 39 < PR 41 on 5/3

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

Prowler Push 5 (3 sets)

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

Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14
Tue 5/15
Wed 5/16
Thu 5/17

Barbell Back Squat 20 (4 sets)
New PR 163!

1. 5 @ 125
2. 5 @ 125
3. 5 @ 145
4. 5 @ 145

Barbell Bench Press 20 (4 sets)
max 79 < PR 124 on 2/15

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

Single Arm Kettlebell Squat Press 100 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 39 < PR 41 on 5/3

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

Prowler Push 15 (3 sets)

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

Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7
Tue 5/8
Wed 5/9
Thu 5/10

Barbell Deadlift 25 (5 sets)
New PR 197!

1. 5 @ 125
2. 5 @ 125
3. 5 @ 125
4. 5 @ 175
5. 5 @ 175

Bulgarian Split Squat 50 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 39 < PR 41 on 5/3

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

Jackknife Pull-ups 24 (3 sets)
8

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

Fri 5/11

Barbell Back Squat 25 (5 sets)
152

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

Sat 5/12
Sun 5/13
Mon 4/30

Power Clean 25 (5 sets)
96

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

Box Squat 25 (5 sets)
New PR 152!

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

Medicine Ball Slams 150 (5 sets)
30

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

Jackknife Pull-ups 17 (3 sets)
max 7 < PR 8 on 4/27

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

Tue 5/1
Wed 5/2
Thu 5/3

Barbell Deadlift 25 (5 sets)
152

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

Bulgarian Split Squat 50 (5 sets)

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

Clean Pull 25 (5 sets)
129

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

Chest Supported Neutral Grip Row 30 (5 sets)
New PR 41!

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

Jackknife Pull-ups 19 (3 sets)
max 7 < PR 8 on 4/27

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

Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23

Power Clean 10 (5 sets)
max 90 < PR 96 on 2/28

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

Box Squat 25 (5 sets)
141

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

Medicine Ball Slams 150 (5 sets)

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

Jackknife Pull-ups 18 (3 sets)
max 6 < PR 8 on 4/9

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

Tue 4/24
Wed 4/25

Barbell Deadlift 25 (5 sets)

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

Bulgarian Split Squat 70 (5 sets)

1. 7 @ 20
2. 7 @ 20
3. 7 @ 20
4. 7 @ 20
5. 7 @ 20

Chest Supported Neutral Grip Row 25 (5 sets)

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

Jackknife Pull-ups 23 (3 sets)
8

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

Thu 4/26
Fri 4/27

Barbell Back Squat 25 (5 sets)
152

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

Prowler Push 5 (3 sets)

1. 5 @ 165

Power Clean 25 (5 sets)
96

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

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

Jackknife Pull-ups 21 (3 sets)
8

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

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 50 (5 sets)

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

Overhead Barbell Squat 25 (5 sets)
max 39 < PR 41 on 4/2

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

Prowler Shoves 50 (5 sets)
max 220 < PR 287 on 3/26

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

Jackknife Pull-ups 24 (3 sets)
8

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

Tue 4/10

Box Squat 25 (5 sets)
New PR 141!

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

Single Arm Dumbbell Bench Press 50 (5 sets)
max 39 < PR 41 on 4/4

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

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

Dumbbell Front Rack Lunge 60 (5 sets)

1. 6 @ 25
2. 6 @ 25
3. 6 @ 25
4. 6 @ 25
5. 6 @ 25

Overhead Barbell Squat 26 (5 sets)
New PR 41!

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

Prowler Shoves 50 (5 sets)
max 220 < PR 287 on 3/26

1. 10 @ 165
2. 10 @ 165
3. 10 @ 120
4. 10 @ 120
5. 10 @ 120

Jackknife Pull-ups 17 (3 sets)
max 6 < PR 8 on 12/4

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

Tue 4/3
Wed 4/4

Box Squat 25 (5 sets)
New PR 129!

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

Clean Pull 25 (5 sets)
New PR 129!

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

Single Arm Dumbbell Bench Press 60 (5 sets)
New PR 41!

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

Thu 4/5
Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26

Dumbbell Front Rack Lunge 50 (5 sets)

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

Overhead Barbell Squat 24 (5 sets)
max 0 < PR 39 on 3/19

1. 4 @ 0
2. 5 @ 0
3. 5 @ 0
4. 5 @ 0
5. 5 @ 0

Prowler Shoves 50 (5 sets)
New PR 287!

1. 10 @ 215
2. 10 @ 215
3. 10 @ 215
4. 10 @ 215
5. 10 @ 215

Jackknife Pull-ups 18 (3 sets)
max 7 < PR 8 on 12/4

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

Tue 3/27
Wed 3/28

Box Squat 25 (5 sets)
New PR 124!

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

Clean Pull 25 (5 sets)
118

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

Single Arm Dumbbell Bench Press 60 (5 sets)
35

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

Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1
Mon 3/19

Dumbbell Front Rack Lunge 60 (5 sets)

1. 6 @ 25
2. 6 @ 25
3. 6 @ 25
4. 6 @ 25
5. 6 @ 25

Overhead Barbell Squat 24 (5 sets)

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

Prowler Shoves 50 (5 sets)

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

Jackknife Pull-ups 6 (3 sets)
max 6 < PR 8 on 12/4

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

Tue 3/20
Wed 3/21

Box Squat 27 (5 sets)

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 6 @ 105
5. 6 @ 105

Clean Pull 25 (5 sets)

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

Single Arm Dumbbell Bench Press 60 (5 sets)

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

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 60 (5 sets)

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

Barbell Back Squat 25 (5 sets)
New PR 152!

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

Half Kneeling Dumbbell Shoulder Press 56 (5 sets)
New PR 30!

1. 5 @ 25
2. 7 @ 25
3. 5 @ 25
4. 6 @ 25
5. 5 @ 25

Jackknife Pull-ups 20 (3 sets)
max 7 < PR 8 on 12/4

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

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

Dumbbell Snatch 56 (5 sets)

1. 5 @ 25
2. 5 @ 25
3. 6 @ 25
4. 6 @ 25
5. 6 @ 25

Barbell Back Squat 25 (5 sets)

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

Horizontal Banded Dumbbell Press 2 (5 sets)

1. 2 @ 25

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

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

Jackknife Pull-ups 20 (3 sets)
max 7 < PR 8 on 12/4

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

Tue 2/27
Wed 2/28

Power Clean 25 (5 sets)

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

Trap Bar Deadlift 25 (5 sets)

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

Barbell Bench Press 25 (5 sets)
max 113 < PR 124 on 2/15

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

Thu 3/1
Fri 3/2

High Pulls 24 (5 sets)
max 118 < PR 129 on 2/15

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

Barbell Bench Press 20 (5 sets)
max 113 < PR 124 on 2/15

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

Jackknife Pull-ups 20 (3 sets)
max 7 < PR 8 on 12/4

1. 7 @
2. 6 @
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
Tue 2/13
Wed 2/14
Thu 2/15

High Pulls 25 (5 sets)

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

Front Squat 25 (5 sets)

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

Barbell Bench Press 25 (5 sets)

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

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

Jackknife Pull-ups 19 (3 sets)
max 7 < PR 8 on 12/4

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

Goblet Squat 25 (5 sets)
28

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

Deadlift Jumps 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 12/19
Wed 12/20
Thu 12/21
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

Jackknife Pull-ups 20 (3 sets)

1. 5 @
2. 7 @
3. 8 @

Goblet Squat 25 (5 sets)

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

Deadlift Jumps 25 (5 sets)

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

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
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