Training Log 23.22

Day 1

Back Squat > 10×2 @ RPE 8 or ~70% of 1RM

• Dumbbell Front Squat 3×10
• Snatch Grip Row 3×8-10

• Dumbbell Step-Up 3×10/side
• Weight Plate Sumo Overhead Press 3×15

• Weighted Sit-Up x 30

Day 2

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

• Spoto Press 3×8
• Chin-Up 3x(2+2+2)

• Standing Alternating Bicep Curl 3×10/side
• Chest Supported Dumbbell Row 3×12
• Kettlebell Push-Up 3×5-10

Day 3

Deadlift > 4×6 @ RPE 6, 7, 8, 8

• Push Press 3×8
• Kettlebell Romanian Deadlift 3×12

• Kettlebell Clean + Press 3×5/side
• Med Ball Slam 3×12
• Weighted Overhead Carry 3×1