Box jumps : 1st week stage 15 / 3rd week stage 17
Box plyo push ups : 1st week stage 6 / 3rd week stage 8
1 leg cross body rows : 1st week 80lbs / 3rd week 85lbs
1 leg squat cross arm on a box : 1st week 0lbs/ 3rd week 15lbs
Bridge : 1st week from the ground / 3rd week down the wall & up the wall
This is why witing down results is important. It's obvious what works and what does not. This new protocol seems to fit me better so far.