W6D3

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Powerlifting

Warm-up

Warm-up (No Measure)

Squat Stretch Elbow Pry (30 Seconds)

3 Rounds of:

5 Back Squats

5 Strict Press

5 Romanian DL

Weightlifting

Tempo Back Squat (4@7, 4@8, 4@9, -5% 2×4)

303
3-0-3 Tempo

Reps@RPE

4@9=86% estimated max, you should be able to do only one more rep.

Close Grip Bench Press (5@7, 5@8, 5@9, -5% 2×5)

Grip right outside the center smooth part of the barbell.

Reps@RPE

5@9=86% estimated 1rm, you should be able to do only one more rep.

Deficit Deadlift (4@6, 4@7, 4@8, -5% 2×4)

from 25lb plate
Reps@RPE

4@8=83% e1rm, you should be able to do only 2 more reps.