Training Log 19.23

Day 1

Back Squat > work up to a 5RM @ RPE 8 > 2×5

• Dumbbell Row 3×10/side
• Double Kettlebell Front Squat 3×10

Finisher: 5 Rounds:

• Kettlebell Swing x 15
• TRX Row x15

• Plank Hold 3×1 minute

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 2×5 > subtract 10% > AMAP

• Banded Assisted Chin-Up 3×8-10
• Weighted Push-Up 3×6-10

• Dumbbell Skull Crusher 3×10-12
• Band Tricep Extension 3×15-20
• Overhead Plate Walk 3×1/1

• Bicep Band Curls x 50

Day 3

Deadlift > work up to a 5RM @ RPE 8.5 > subtract 10% > 2×5, 5+

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

Finisher: 4 Rounds:

• Kettlebell Clean + Press x 1+6/side
• Knee to Elbow x 6
• Med Ball Slam x 12