W2D1

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 (5@6, 5@7, 5@8 x2)

Set 1 @ 6RPE (75%)

Set 2 @ 7RPE (79%)

Set 3 @ 8RPE (81%)

Set 4 @ 8RPE (81%)

Bench Press (4@6, 4@7, 4@8 x2)

Reps@RPE

Set 1: 4@6

Set 2: 4@7

Set 3: 4@8

Set 4: 4@8

Increase 5% for each RPE, drop 5% if you hit @9

Pause Deadlift (5@7, 5@8, 5@9, -5% 1×5)

Pause 1″ off floor
Set 1 5@ 7RPE

Set 2 5@ 8RPE

Set 3 5@ 9RPE (83%)

Set 4: -5% from top set for 5 reps

Accessory

Abs of your choice (AMRAP6)

Sit ups, GHD Sit ups, Hanging Knee Raises, Toes to Bar, Barbell Roll Outs.. etc