Training Log 22.22

Day 1

Back squat > work up to a 3RM > subtract 10% > 1×3 > subtract 10% > 1xAMAP

• Dumbbell Row on Bench 3×8/side
• Landmine Front Squat 3×12

• Single Arm Landmine Row 3×8/side
• Double Kettlebell Swing 3×12
• Hanging Knee Raise 3×5

Day 2

Bench Press > work up to a 3RM > subtract 10% > 1×3 > subtract 10% > 1xAMAP

• Chin-up 3x(2+2+2)
• Seated Lateral Dumbbell Raise 3×8
• Single Arm Dumbbell Chest Press 3×10-12/side

Day 3

Deadlift > work up to a 1RM @ RPE 8.5 > subtract 10% > 1×3 > subtract 10% > 1×5

• Barbell Romanian Deadlift 3×8
• Kneeling Dumbbell Curl + Press 3×8/side

• Kettlebell Gorilla Row 3×10/side
• Dumbbell Skull Crusher 3×8-10
• Narrow Grip Quake Bar Chest Press 3×15-20