Training Log 49.22

Day 1

Back Squat 3×8, 8, 8+ @ RPE 8.5

• Double Kettlebell Front Squat 3×10
• Landmine Kneeling Press 3×10

• Chin-Up 3x(3+2+1)
• Landmine Row 3×10/side
• Rear Foot Elevated Split Squat 3×10/side

• Plank Hold 2 x 1 minute

Day 2

Bench Press 3×8 @ RPE 8.5 > subtract 10% > 1x AMAP (as many as possible)

• Kneeling Fat Grip Band Row 3×15/side
• Incline Dumbbell Press 3×20

• Supine (palms up) TRX Row 3×15
• Standing Barbell Bicep Curl 3×10-12
• Seated Alternating Dumbbell Curls 3×8-10/side

• Band Tricep Extension x 50
• Band Pull Apart x 50

Day 3

Deadlift 4×5 @ RPE 8

• Shoulder Press 4×8
• Dumbbell Front Squat 4×10

Finisher: 4 Rounds:

• Kettlebell Clean 4×5/side
• Med Ball Slam 4×8
• Quake Bar Press 4×15