Training Log 17.23

Day 1

Back Squat > work up to a 3RM @ RPE 8.5 > subtract 20% > 3 reps E2MOM x 10 sets

• Barbell Romanian Deadlift 4×8
• Dumbbell Step-Up 4×10/side

• Walking Lunges x 100 > 45 second plank every time you stop to rest

Day 2

Bench Press > work up to a 3Rm @ RPE 8.5 > subtract %15 > 3 reps E2MOM x 10 sets

• Seated Dumbbell Press 3×10
• Chin-Up (weighted if possible) 3×3-6

• Kettlebell Row 3×10/side
• Deficit Push-up 3×8-10

• Tricep Band Extensions x 50

Day 3

Deadlift > work up to a 3RM @ RPE 8.5 > subtract 10-15% > 3 reps E2MOM x 10 sets

Barbell Shoulder Press 10, 8, 6, 4, 2

Finisher: 5 Rounds:

• Kettlebell Swing x 15
• Farmer Walk + Romanian Deadlift x 1/1 + 8
• Quake Bar Incline Press x 15