W3D1

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

Warm-up

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

Back Squat (1@8, 5@9, -10% 2×5)

Reps@RPE

1@8=90-92% estimated max, should be able to do 2 more reps. Do not max out.

Drop 10% for 5@9 (83% estimated max), should be able to do 1 more rep.

Drop 10% for 2 more sets of 5.

Bench Press (1@8, 5@9, -8% 3×5)

Reps@RPE

1@8=90-92% estimated max, should be able to do 2 more reps. Do not max out.

Drop 10% for 5@9 (83% estimated max), should be able to do 1 more rep.

Drop 10% for 3 more sets of 5.

Barbell RDL (10@6, 10@7, 10@8 )

Reps@RPE

10@8=68% estimated max, should be able to do two more reps. Add 5% to increase RPE by 1