Training Log 18.23

Day 1

Back Squat > work up to an 8RM @ RPE 8.5 > subtract 10% > 2×8

• Pull-Up 3x(2+2+2)
• Landmine Squat 3×12

• Single Arm Kettlebell Swing 3×10/side
• Landmine Row 3×8-10/side

• Goblet Squat 2×20

Day 2

Bench Press > work up to an 8RM @ RPE 9 > subtract 10% > 2×8 > subtract 10% x AMAP

• Flat Dumbbell Press 3×12
• Barbell Row 3×8-10

• Standing Band Fly 3×15
• Dumbbell Crush Press 3×12-15
• Band Bicep Curl 3×15

• Old School Sit-Up x 30

Day 3

Deadlift > work up to a 5RM @ RPE 9 > 3 reps E3MOM (every 3 minutes on the minute) x 5 sets

• Barbell Shoulder Press 10, 8, 5 > 3×5 (same weight) @ RPE 8.5

• Kettlebell Gorilla Row 3×10/side
• Single Arm Landmine Press 3×8-10/side

• Dumbbell Romanian Deadlift 3×10