Training Log 12.23

Day 1

Back Squat > work up to a 5RM @ RPE 8.5 > subtract 15% > 2×8

• Landmine Front Squat 3×10
• Chin-Up 3x(2+2+2)

• Single Arm Alternating kettlebell Swing 3×10/side
• Landmine Romanian Deadlift 3×12

• Ab Wheel Roll-Out 2×8
• Side Plank Hip Raise 2×15/side

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 15% > 2×8 > subtract 10% x AMAP

• Band Assisted Pull-Up 3×8
• Flat Dumbbell Press 3×12

• Steep TRX Row 3×10
• Weight Plate Front Raise 3×10
• Weighted Push-Up 3x AMAP

• Barbell Curls 3×10
• Band Face Pull 3×20

Day 3

Deadlift > work up to a 6RM @ RPE 8.5> subtract 10% > 2×6 > subtract 10% > AMAP

• Deficit Deadlift 3×6
• Barbell Shoulder Press 3×8

Finisher: 4 Rounds:

• Single Arm Standing Dumbbell Press x 6/side
• Quake Bar Overhead Press x 10
• Air Squats x 15