Training Log 20.22

Day 1

Back Squat > work up to 8RM @ RPE 9 > subtract 10% > 2×8

• Double Kettlebell Front Squat 3×10
• Assisted Band Pull-Up 3×10

• Kettlebell Romanian Deadlift 3×12
• Weighted Lunge 3×10/side
• Dumbbell Hammer Curl 3×10-12

Weighted Plank Hold > 2 x 1 minute

Day 2

Wide Grip Bench Press 5X8 > increase weight each set until RPE 9

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

• Chest Supported Dumbbell Row 3×10
• High Elbow TRX Row 3×12-15
• 3 Point Dumbbell Raise 3×8-10

Old School Sit-Up x 50

Day 3

Deadlift > work up to a 3RM @ RPE 9 > subtract 10% > 6×2 every 90 seconds

• Power Clean 4×5
• Barbell Shoulder Press 4×8

Finisher: 4 Rounds:

• Box Jumps x 10
• Power Clean + Overhead Press x 5
• Paralette Push-Up x 15