Training Log 11.22

Day 1

Back Squat 3×10 @ RPE 7, 8, 9

• Kettlebell Romanian Deadlift 3×10
• Landmine Standing Press 3×10-12/side

• Kettlebell Swing 3×10
• Landmine Row 3×10/side
• Rear Foot Elevated Split Squat 3×10/side

Day 2

Bench Press > work up to a 10RM @ RPE 9 > subtract 10% > max reps > rest 30 seconds > max reps

• Cluster Dumbbell Row 3x(3+3+3)
• Half Kneeling Barbell Shoulder Press 3×5/side

4 Rounds:

• Med Ball Slams x 9
• Flat Dumbbell Press x 12
• Double Leg Drops x 15

Day 3

Deadlift > work up to a 3RM @ RPE 9 > subtract 10% > 3×3

• Deficit Deadlift 3×8
• Quake Bar Shoulder Press 3×5 w/ 5 second negative

• Kettlebell Clean + Press 3×5/side
• Rack Push-Up 3×10
• Weighted Walk / Loaded Carry 3×1/1