Training Log 20.23

Day 1

Back Squat > work up to a 3RM @ RPE 9 > subtract %10 > 2×3, 3+

• Heel Elevated Dumbbell Front Squat 3×10
• Kettlebell Row on Bench 3×8/side

• Walking Lunges 3×10/side
• Kettlebell Gorilla Row 3×6/side > Kettlebell Sumo Deadlift 3×10

Day 2

Bench Press > work up to a 3RM @ RPE 9 > subtract 10% > 2×3 > AMAP w/ slingshot

• Landmine Row 3×10
• Seated Alternating Dumbbell Press

• Banded Pull-Up 3×6-8
• Flat Dumbbell Press 3×20

• Ab Wheel Roll-Out 3×10

Day 3

Deadlift > 5, 5, 3, 3, 3 > 10 reps unbroken @ RPE 9

• Barbell Shoulder Press 4×5
• Kettlebell Romanian Deadlift 4×8

• Kettlebell Swing 3×10
• Quake Bar Overhead Press 3×10
• Farmer Walk 3×1/1