-
Body Weight Squat:
- 20 reps (+13 pts)
-
Barbell Squat:
- 135 lb x 8 reps (+75 pts)
- 185 lb x 6 reps (+98 pts)
- 205 lb x 1 reps (+58 pts)
- 215 lb x 6 reps (+120 pts)
- 205 lb x 8 reps (+120 pts)
- 135 lb x 12 reps (+79 pts)
-
Chin-Up:
- 8 reps (+54 pts)
- 2 reps || weighted || 75 lb (+60 pts)
- 2 reps || weighted || 65 lb (+53 pts)
- 4 reps || weighted || 50 lb (+73 pts)
- 10 reps (+64 pts)
-
Barbell Curl:
- 48 lb x 10 reps (+16 pts)
- 78 lb x 8 reps (+19 pts)
- 68 lb x 10 reps (+18 pts)
- 48 lb x 10 reps (+16 pts)
- FAT bar
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Hiking:
- 0:53:00 || 2 mi || Mountains! || 25 lb (+85 pts)
-
Walking:
- 0:38:00 || 2 mi || flat (+68 pts)
-
Elbow-Supported Dumbbell External Rotation:
- 10 lb x 12 reps (+18 pts)
- 10 lb x 12 reps (+18 pts)
-
Internal Shoulder Cuff Rotation (Lucky Cat):
- 10 lb x 10 reps (+20 pts)
- 10 lb x 10 reps (+20 pts)
-
Cable External Rotation:
- 20 lb x 10 reps (+9 pts)
- 20 lb x 10 reps (+9 pts)
-
Dumbbell Bench Press:
- 35 lb x 10 reps (+50 pts)
- 55 lb x 8 reps (+63 pts)
- 75 lb x 4 reps (+66 pts)
- 85 lb x 2 reps (+56 pts)
- 100 lb x 6 reps (+108 pts)
- 90 lb x 7 reps (+98 pts)
- 80 lb x 7 reps (+86 pts)
-
Standing Barbell Shoulder Press (OHP):
- 45 lb x 10 reps (+58 pts)
- 75 lb x 6 reps (+64 pts)
- 95 lb x 2 reps (+47 pts)
- 105 lb x 6 reps (+78 pts)
- 95 lb x 6 reps (+73 pts)
-
Walking:
- 0:40:00 || 2.5 mi || flat (+111 pts)
-
Barbell Deadlift:
- 95 lb x 10 reps (+59 pts)
- 135 lb x 10 reps (+77 pts)
- 185 lb x 6 reps (+98 pts)
- 235 lb x 2 reps (+87 pts)
- 275 lb x 1 reps (+93 pts)
- 295 lb x 6 reps (+206 pts)
- 275 lb x 6 reps (+180 pts)
- 240 lb x 12 reps (+161 pts)
- Set 6 (275 x 6) failed grip
-
Triceps Pushdown – V-Bar Attachment:
- 70 lb x 15 reps (+13 pts)
- 100 lb x 5 reps (+13 pts)
- 130 lb x 12 reps (+19 pts)
- 130 lb x 12 reps (+19 pts)