Training Log 17.22

Day 1

Back Squat 3×8 @ RPE 8 or 5% increase from last week

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

• Landmine Row 3×10
• Single Arm Dumbbell Thruster 3x 6/side

Finisher: 2 Rounds:

• Alternating Kettlebell Swing x 1 minute
• Plank Hold x 1 minute

Day 2

Bench Press > work up to a 4RM > subtract 10% > 4, 4, 4+

• Chin-Up 3×3-5
• Incline Dumbbell Press 3×10

• TRX Bicep Row 3×10-12
• Seated Lateral Raise 3×6-8
• Single Arm Dumbbell Press 3×10-12/side

Weighted Sit-Up x 50

Day 3

Deadlift > work up to a 3RM @ RPE 9 > 1 rep every minute on the minute x 12 sets

• Barbell Romanian Deadlift 4×6
• Kneeling kettlebell Shoulder Press 4×8/side

Finisher: 5 Rounds:

• Kettlebell Clean + Press x 5/side
• Burpees x 7