Training Log 09.22

Day 1

Warm-up: complete 3 times > Kettlebell Swing x 15 > Straight Arm Pulldown > Squat Hold x 1min

• Kettlebell Front Rack 1+1/4 Squat 4×8
• TRX Row w/ Pause 4×10 w/ 1 second pause

• Quake Bar Zercher Squat 3×8-10
• 3 Point Plank Row 3×10/side

Finisher: Kettlebell Complex > complete 3 times > 1 swing, 2 clean, 3 press, 4 squat x 3/side

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 3×5

• Chest Supported Myo Row 3×10+5+3-5 (taking 10-15 second rest between sets)
• Weight Plate Front Raise (15/25lb) 3×10-12

• Weighted Chin-Up 3×3-5
• Dumbbell Single Arm Floor Press 3×10-12
• Ab Wheel Roll-Out 3×6-10

Day 3

Barbell Complex: 5 rounds > Deadlift x 5, Hang Clean x 5, Overhead Press x 5, Row x 5

• Barbell Shoulder Press 4×8
• Dumbbell Romanian Deadlift 4×10

Finisher: 5 rounds > Dumbbell Snatch x 5/side, Burpees x 7, Farmer Walk x 1/1