W2D3

9
Jan

W2D3

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Powerlifting

Warm-up

Warm-up (No Measure)

Squat Stretch Elbow Pry (30 Seconds)

3 Rounds of:

5 Back Squats

5 Strict Press

5 Romanian DL

Weightlifting

Back Squat (6@6, 6@7, 6@8 x2)

High Bar Squat

Reps@RPE

6@8=78% estimated max, should be able to do 2 more reps. Add 3-5% to increase 1 RPE, drop 5% if you hit @9.

Floor Press (6@6, 6@7, 6@8 x2)

6@8=78% estimated max, should be able to do 2 more reps. Add 3-5% to increase 1 RPE, drop 5% if you hit @9.

Block Pull (4@7, 4@8, 4@9, -5% x4)

From crash pads
Mid-shin block pulls(from 25 or 45lbs plates)

4@9=86% estimated max, should be able to do 1 more rep.

Add 3-5% to increase RPE by 1