Training Log 10.22

Day 1

• Alternating Barbell Lunge 4×8/side
• Dumbbell Z Press 4×10

• Snatch Grip Deadlift 4×8
• Dumbbell Renegade Row 4×10/side

10 Minute AMRAP > Jumping Pull-Up x 5, Air Squat x 10, Walking Lunges x 10/side

Day 2

Tempo Bench Press 4×8-10 > 3 second negative, 1 second pause, normal tempo up

• Close Grip Incline Bench 3×10
• Staggered Stance Single Arm Row 3×10/side

• Kettlebell Gorilla Row 3×10/side
• Single Arm Flat Dumbbell Press 3×10-12

Push-up > 1min max effort > 2min rest > 1min max effort >> 1min rest > 1min plank hold

Day 3

Deadlift > work up to a 5RM @ RPE 8 > perform 3 reps EMOM x 8 minutes

• Barbell Shoulder Press 3×8
• Double Kettlebell Front Squat 3×10

4 Rounds:

• Single Arm Dumbbell Devil Press x 5/side
• Quake Bar Press x 10
• Air Squats x 15