Training Log 24.22

Day 1

Back Squat > work up to a 10RM @ RPE 8 > subtract 10% > 3×10

• Assisted Pull-Up 3×10
• Front Foot Elevated Split Lunge 3×8/side

Finisher: 4 Rounds:

• Single Arm Kettlebell Swing x 15/side
• Quake Bar Zercher Squat x 15
• TRX Row x 15

Day 2

Bench Press > work up to 10RM @ RPE 9 . subtract 10% > 3×10

• Split Stance Dumbbell Row 3×8-10/side
• Weighted Push-Up 3x max > Band Tricep Extension 3×15-20

• Kettlebell Gorilla Row 3×10/side
• Tall Kneeling Philly Press 3×10/side

• Barbell Curls x 50

Day 3

Deadlift > 4×5 @ RPE 7, 8, 8, 9

• Pendlay Row
• Standing Alternating Kettlebell Press

Complete: 18-15-12

• Barbell Shoulder Press
• Med Ball Slams
• Kettlebell Swings