Training Log 18.22

Day 1

Back Squat > 3×5 @ RPE 8 or 5-10% increase from last week

• Landmine Front Squat 3×10
• Rear Foot Elevated Dumbbell Romanian Deadlift 3×10/side

• Double Kettlebell Swing 3×10
• Static Leg Raise Row 3×10/side
• Heel Elevated Air Squat 3×15

Day 2

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

• Board Press (3″) 3×8
• Staggered Stance Kettlebell Row 3×10/side

• Eccentric Chin-Up 3×4 w/ slow negative
• Seated Alternating Dumbbell Shoulder Press 3×10/side
• Wide Grip Push-Up 3xmax

Day 3

Deadlift > work up top a 2RM @ RPE 9 > 2 reps every 2 minutes x 5 sets

• Shoulder Press 4×8
• Deficit Deadlift 4×6

Finisher: 4 Rounds:

• Dumbbell Snatch x 5/5
• Med Ball Slams x 10
• Air Squats x 15
• Front Rack Weighted Carry x 1/1