Training Log 13.23

Day 1

Back Squat 3×8 @ RPE 8.5

• Pendlay Row 3×8
• Heel Elevated Dumbbell Front Squat 3×10

• Pull-Ups 4×5
• Kettlebell Swing 4×15

• Plank Hold 3×1 minute

Day 2

Bench Press 3×8 @ RPE 9 > subtract 10% > AMAP

• Flat Dumbbell Press 4×10
• Hanging Knee Raise 4×5

• Dumbbell Skull Crusher 3×1-12
• Narrow Quake Bar Press 3×15-20
• Barbell Bicep Curl 3×10

• Ab Wheel Roll-Out 3×8

Day 3

Deadlift > work up to a 4RM @ RPE 9 > subtract 10% > 2×4 > subtract 10% > AMAP

• Steep Incline Barbell Press 4×10
• Kettlebell Gorilla Row 4×8-10/side

18-15-12

• Med Ball Slam
• Kettlebell Romanian Deadlift
• Push-Up