W3D1

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

Warm-up

tli: 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 ([email protected], [email protected], [email protected] x3)

[email protected]

[email protected]=81% e1rm

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

Bench Press ([email protected], [email protected], [email protected] x3)

[email protected]

[email protected]=83% e1rm

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

Pause Deadlift ([email protected], [email protected], [email protected], -5% 2×5)

Pause 1″ off floor
[email protected]

[email protected]=83% e1rm

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