Powerlifting W11D3

Bed Stuy, Clinton Hill, East Williamsburg – Powerlifting

Warm-up (No Measure)

2 Minutes Bike/Row

20 Lunges

15 Air Squats

10 Pushups

2 Rounds:

5 Barbell Back Squats

5 Barbell Push Press

5 Ring Rows

Pause Squat (4×3 @ 77%)

2-count pause at bottom

Competition Bench Press (5×3 @ 88%)

1/2 second pause on chest

Deadlift (3×5 @ 70%)