Training Log 15.23

Day 1

Back Squat 3×5 @ RPE 9 > increase weight from previous week

• Mixed Grip Pull-up 3×3-5 (weighted if possible)
• Landmine Front Squat 3×10

• Front Foot Elevated Split Squat 3×8-10/side
• Kettlebell Row 3×10/side

• Kettlebell Swing 2×25 > Ab Wheel Roll-out x 20

Day 2

Bench Press 3×5 > increase weight from previous week > subtract 10% > AMAP w/ slingshot

• Landmine Row 3×10
• Weighted Push-Up 3xAMAP

• Standing Band Fly 3×15
• Flat Dumbbell Press 3×15
• Band Tricep Extension 3×15

• Hanging Knee Raise / Knee to Elbow x 20

Day 3

Deadlift > work up to a 3RM @ RPE 9 > subtract 10% > 3 reps E2MOM x 6 sets

• Barbell Romanian Deadlift 3×8
• Dumbbell Kneeling Curl + Press 3×8-10/side

Finisher: 5 Rounds:

• Med Ball Slam x 5
• Kettlebell Clean + Press x 5/side
• Incline Quake Bar Press x 15