Training Log 21.22

Day 1

Back Squat > work up to a 5RM @ RPE 9 > subtract 10% > 2×5

• Staggered Stance Dumbbell Romanian Deadlift 3×8/side
• Alternating Single Arm Kettlebell Swing 3×20
• Walking Lunge 3×10/side

• Kettlebell 1 1/4 Goblet Squat 3×8
• TRX Row 3×15
• Kettlebell Jump-Out 3×15

Day 2

Bench Press > work up to a 5RM @ RPE 9 > subtract 10% > 1×5, 1xAMAP

• Incline Dumbbell Chest Press 3×12
• Weighted Chin-Up 3x(2+2+2)

• Barbell Front Raise 3×8-10
• Dumbbell Skull Crusher 3×10-12
• Banded Push-Up 3xmax

Day 3

Deadlift > work up to a 2RM @ RPE 9 > subtract 10% > 2 reps every 2 minutes x 5 sets

• Pendlay Row 4×8
• Shoulder press 8, 6, 6, 6

Finisher: 18-15-12

• Med Ball Slam
• Kettlebell Romanian Deadlift
• Quake Bar Shoulder Press