Training Log 27.22

Day 1

Back Squat > work up to a 5RM @ RPE 8 > 2 reps every 90 seconds x 10 sets

• Dumbbell Romanian Deadlift 3×10
• Weighted Step-up 3×8/side

• Single Arm Alternating Kettlebell Swing 3×10
• Goblet Squat 3×10
• Tall Kneeling Alternating Dumbbell Press 3×10/side

Day 2

Bench Press > work up to a 10 RM @ RPE 8 > 3 sets of 7 / 7 / 7 w/ 20-30 seconds rest between sets *(switching between conventional / narrow / wide grip)

• Cluster Chin-up 3 x (2+2+2)
• Alternating Incline Dumbbell Press 3×12/side

• Med Ball Slam 3×6
• Weight Plate Front Raise + Press Out 3 x (10+10-15)
• Kettlebell Front Rack Weighted Walk 3×1/1

• Band Tricep Extension x 50
• Double Leg Drop x 50

Day 3

Deadlift > work up to a 3RM @ RPE 8 > 2 reps every 90 seconds x 8 sets

• Double Kettlebell Front Squat 3×10
• Seated Dumbbell Shoulder Press > Seated Alternating Press > Partial Press 3 x (8+8/side+8-10)

Finisher: 18-15-12

• Dumbbell Snatch
• Air Squat
• Push-Up