Training Log
Training Log 20.23
Day 1 Back Squat > work up to a 3RM @ RPE 9 > subtract %10 > 2x3, 3+ Heel Elevated Dumbbell Front Squat 3x10 Kettlebell Row on Bench 3x8/side Walking Lunges 3x10/side Kettlebell Gorilla Row 3x6/side > Kettlebell Sumo Deadlift 3x10 Day 2 Bench Press >...
Training Log 19.23
Day 1 Back Squat > work up to a 5RM @ RPE 8 > 2x5 Dumbbell Row 3x10/side Double Kettlebell Front Squat 3x10 Finisher: 5 Rounds: Kettlebell Swing x 15 TRX Row x15 Plank Hold 3x1 minute Day 2 Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 2x5...
Training Log 18.23
Day 1 Back Squat > work up to an 8RM @ RPE 8.5 > subtract 10% > 2x8 Pull-Up 3x(2+2+2) Landmine Squat 3x12 Single Arm Kettlebell Swing 3x10/side Landmine Row 3x8-10/side Goblet Squat 2x20 Day 2 Bench Press > work up to an 8RM @ RPE 9 > subtract 10% >...
Training Log 17.23
Day 1 Back Squat > work up to a 3RM @ RPE 8.5 > subtract 20% > 3 reps E2MOM x 10 sets Barbell Romanian Deadlift 4x8 Dumbbell Step-Up 4x10/side Walking Lunges x 100 > 45 second plank every time you stop to rest Day 2 Bench Press > work up to a 3Rm @ RPE...
Training Log 16.23
Day 1 Back Squat 4x3 @ previous weeks top set Landmine Romanian Deadlift 3x10 Heel Elevated Dumbbell Front Squat 3x10 Dumbbell Row 3x8-10/side Kettlebell Swing 3x15 Tabata Squat > 20 seconds of work, 10 seconds rest x 8 rounds Day 2 Bench Press 3x3 @ RPE 9 >...
Training Log 15.23
Day 1 Back Squat 3x5 @ RPE 9 > increase weight from previous week Mixed Grip Pull-up 3x3-5 (weighted if possible) Landmine Front Squat 3x10 Front Foot Elevated Split Squat 3x8-10/side Kettlebell Row 3x10/side Kettlebell Swing 2x25 > Ab Wheel Roll-out x 20 Day 2...
Training Log 14.23
Day 1 Back Squat 5x5 @ last weeks weight Pull-Up 3x4-6 Double Kettlebell Front Squat 3x10 Finisher: 4 Rounds: Dumbbell Romanian Deadlift x 15 Weight Plate Squat Press x 15 Kettlebell Knee Tucks x 30 Day 2 Bench Press 5x5 @ last weeks weight Offset Bench 3x(6+6) Steep...
Training Log 13.23
Day 1 Back Squat 3x8 @ RPE 8.5 Pendlay Row 3x8 Heel Elevated Dumbbell Front Squat 3x10 Pull-Ups 4x5 Kettlebell Swing 4x15 Plank Hold 3x1 minute Day 2 Bench Press 3x8 @ RPE 9 > subtract 10% > AMAP Flat Dumbbell Press 4x10 Hanging Knee Raise 4x5 Dumbbell Skull...
Training Log 12.23
Day 1 Back Squat > work up to a 5RM @ RPE 8.5 > subtract 15% > 2x8 Landmine Front Squat 3x10 Chin-Up 3x(2+2+2) Single Arm Alternating kettlebell Swing 3x10/side Landmine Romanian Deadlift 3x12 Ab Wheel Roll-Out 2x8 Side Plank Hip Raise 2x15/side Day 2 Bench...
Training Log 11.23
Day 1 Back Squat 5x5 @ RPE 8 (same weight as previous week, just add one more set) Goblet Squat w/ pause 3x8 Barbell Romanian Deadlift 3x10 Finisher: 5 Rounds: Pull-Up x 3-5 Kettlebell Swing x 10 Air Squats x 15 Day 2 Bench Press 5x5 @ RPE 8 (same weight as previous...