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