Training Log 7.23

Day 1

Back Squat > work up to 1×5 @ RPE 9 > subtract 10% > 2×5

• Kettlebell Pause Squat w/ 2 second pause 3×8
• Dumbbell Row 3×10/side

Finisher: 4 Rounds:

• Hanging Knee Raise x 6
• Kettlebell Swing x 15
• Step-Up on Bench x 10/side

Day 2

Bench Press > work up to 1×5 @ RPE 9 > subtract 10% > 2×5, subtract 10% > 1xAMAP

• Kettlebell Gorilla Row 3×8/side
• Flat Dumbbell Press 3×15

• Band Fly 3×15
• Single Arm Dumbbell Press 3×10/side
• Band Tricep Extension 3×15-20

• Quake Bar Press 2×25
• Band Pull-Apart 2×25

Day 3

Deadlift > work up to 1×2 @ RPE 9 > 8×1 E2MOM

• Power Clean + Push Jerk
• Dumbbell Kneeling Curl+ Press

Finisher: 4 Rounds:

• Hand Release Push-Up x 10
• Barbell Curl x 10
• Med Ball Squat x 15