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 ([email protected], [email protected], [email protected] x2)

Set 1 @ 6RPE (75%)

Set 2 @ 7RPE (79%)

Set 3 @ 8RPE (81%)

Set 4 @ 8RPE (81%)

Bench Press ([email protected], [email protected], [email protected] x2)

[email protected]

Set 1: [email protected]

Set 2: [email protected]

Set 3: [email protected]

Set 4: [email protected]

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

Pause Deadlift ([email protected], [email protected], [email protected], -5% 1×5)

Pause 1″ off floor
Set 1 [email protected] 7RPE

Set 2 [email protected] 8RPE

Set 3 [email protected] 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