Training Log 1.23

Day 1

Back Squat > 3×10 @ RPE 7, 8, 8+

• Cluster Dumbbell Row 3x(3+3+3)
• Kettlebell Front Squat 3×8-10

• Single Arm Kettlebell Swing 3×5/side
• Single Arm Clean 3×5/side
• Alternating Reverse Lunge 3×10/side

• TRX Row x 50

Day 2

Bench Press 3×10 @ RPE 7, 8, 9 > subtract 10-15% > 1xAMAP

• Chin-Up 3×5
• Incline Dumbbell Press 3×10-12

• Seated Dumbbell Lateral Raise 3×6-8
• Kettlebell Push-Up 3xAMAP
• band Tricep Extension 3×15-20

• Double Leg Drop x 50

Day 3

Deadlift > work up to a 5RM @ RPE 8.5 > 6×3 E2MOM (every other minute)

• Pendlay Row 3×8
• Kettlebell Press 3×6/side

Finisher: 4 Rounds:

• Hanging Knee Raise x 6
• Med Ball Slam x 9
• Dumbbell Romanian Deadlift x 12