Training Log 19.22

Day 1

Back Squat 10×2 @ ~ 70% or 1RM or RPE 8

Pull-Up > max reps in 5 minutes

• Heel Elevated Dumbbell Hack Squat 3×8
• Heavy Two Hand Kettlebell Swing 3×12

• Bench Step-Up 3×10/side
• Band Pull Through 3×15
• Side Plank Hold x 30 seconds/side

Day 2

Bench Press 5×2 @ ~85% or RPE 9

• Close Grip Bench 3×10
• Standing Low Band Row 3×12/side

• Single Arm Lateral Dumbbell Raise 3×10/side
• Dumbbell Skull Crusher Drop Set 3x(4-8)+(6-10)
• Neutral Grip Kettlebell Push-up 3xmax

Day 3

Deadlift > work up to a 1RM @ RPE 9

• Kroc Row 4×8/side
• Half Kneeling Barbell Shoulder Press 4×10

• Kettlebell Gorilla Row + Sumo Deadlift 3x(5/5)+(10)
• Quake Bar Bench 3×15-20