Training Log 16.22

Day 1

Back Squat 3×10 @ RPE 8 or ~60% of 1RM

• Barbell Romanian Deadlift 3×8-10
• Double Kettlebell Front Squat 3×10

• Walking Lunges 3×10/side
• Hanging Knee Raise 3×7
• Kettlebell Jump Outs 3×15

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 3×5,5,5+

• Kettlebell Gorilla Row 3×10/side
• Tall Kneeling Alternating Dumbbell Press 4×10/side

TRX ROW x AMAP x 8 minutes

• Band Bicep Curl w/ Slow Negative 3×10
• Band Pull Apart 3×20

Day 3

Deadlift > work up to a 3RM @ RPE 9 > 2 reps every 90 seconds x 8 sets

• Barbell Shoulder Press 4×8
• Dumbbell Farmer Walk + Romanian Deadlift 4×5/5

Finisher: 4 Rounds:

• Block Run
• Box Jump x 10
• Heavy Kettlebell Swing x 10
• Paralette Push-Up x 10