W#3D1

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 (5@6,5@7, 5@8 x3)

Reps@RPE

5@8=81% e1rm

Add 5% to go up 1 RPE. If you hit @9, -5% for remaining sets.

Bench Press (4@6, 4@7, 4@8 x3)

Reps@RPE

4@8=83% e1rm

Add 5% to go up 1 RPE. If you hit @9, -5% for remaining sets.

Pause Deadlift (5@7, 5@8, 5@9, -5% 2×5)

Pause 1″ off floor
Reps@RPE

5@9=83% e1rm

Add 5% to go up 1 RPE. If you hit @9, -5% for remaining sets.