20
Oct
W1D1
Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Powerlifting
Warm-up
Warm-up (No Measure)
Squat Stretch Elbow Pry (30 Seconds)
10 Air Squats
3 Rounds
5 Back Squats
5 Strict Press
5 Romanian DL
Weightlifting
Back Squat (3×5)
Set 1 @ 6RPE (75%)
Set 2 @ 7RPE (79%)
Set 3 @ 8RPE (81%)
Bench Press (3×4)
Set 1 @ 7RPE (81%)
Set 2 @ 8RPE (84%)
Set 3 @ 9RPE (86%)
Pause Deadlift (3×5)
Pause 1″ off floor
Set 1 @ 7RPE (79%)
Set 2 @ 8RPE (81%)
Set 3 @ 9RPE (83%)
Accessory
Abs of your choice (AMRAP6)
Sit ups, GHD Sit ups, Hanging Knee Raises, Toes to Bar, Barbell Roll Outs.. etc