Training Log 31.22

Day 1

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

• Cluster Chin-Up 3×8 (in sets of 2-5)
• Landmine Romanian Deadlift 3×10

Finisher: 4 Rounds:

• Single Arm Swing x10/side
• Single Side Kettlebell Squat x5/side
• Offset Push-Up x5/side

Day 2

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

• Alternating Kettlebell Gorilla Row 3×10/side
• Seated Lateral Dumbbell Raise 3×6-8
• Single Arm Incline Dumbbell Chest Press 3×10/side

• Chest Supported Row 3×15
• Weight Plate Front Raise 3×15
• Side Plank w/ Dumbbell Press 3×10/side

• Standing Bicep Curl 3×10-12
• Band Tricep Extension 3×15-20

Day 3

Deadlift > work up to a 3RM @ RPE 9 > subtract 10% > 2 reps every 90 seconds x 8 sets

• Deficit Deadlift 3×6
• Tall Kneeling Alternating Kettlebell Press 3×8-10/side

Finisher: 4 Rounds:

• Dumbbell Snatch x 5/side
• Air Squat x 15
• Hand Release Push-Up x 8