Training Log 16.23

Day 1

Back Squat 4×3 @ previous weeks top set

• Landmine Romanian Deadlift 3×10
• Heel Elevated Dumbbell Front Squat 3×10

• Dumbbell Row 3×8-10/side
• Kettlebell Swing 3×15

• Tabata Squat > 20 seconds of work, 10 seconds rest x 8 rounds

Day 2

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

• Incline Dumbbell Press 3×12
• Barbell Row 3×10

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

• Weighted Sit-Up x 30

Day 3

Deadlift > work up to a 3RM @ RPE 8.5 > 3 reps E2MOM x 5 sets

• Pendlay Row 3×6
• Standing Single Arm Dumbbell Shoulder Press 3×8/side

• Kettlebell Gorilla Row 3×10/side
• Dumbbell Snatch 3×6/side
• Push-Up 3xAMAP