Training Log 15.22

Day 1

Back Squat > 2 reps every 90 seconds x 10 sets @ RPE 8 or ~60% of 1RM

• Kettlebell Front Squat + Reverse Lunge 3x(5+5)+5
• Cluster Pull-Up 3x(3+3+3)

• Alternating Single Arm Kettlebell Swing 3×10/side
• Bench Step–Up 3×10/side
• Kettlebell Alternating Knee Tuck 3×15/side

Day 2

Close Grip Bench Press 4×8

• Barbell Z Press 3×10
• Chest Supported Alternating Dumbbell Row 3×10/side

• Dumbbell Skull Crusher 3×10-12
• Band Tricep Extension 3×10-15
• Narrow Grip Kettlebell Push-Up 3xmax

Day 3

Deadlift > work up to a 3RM @ RPE 8 >> 8×3 every two minutes on the minute

• Deficit Deadlift 4×8
• Quake Bar Bench Press 4×15-20

Finisher: 4 Rounds:

• Block Run / Weighted Walk x 1
• Dumbbell Snatch x 5/side
• Med Ball Slam x 8
• Kettlebell Swing x 15