12
Jan
W3D1
Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Powerlifting
Warm-up
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 ([email protected], [email protected], -10% 2×5)
[email protected]
[email protected]=90-92% estimated max, should be able to do 2 more reps. Do not max out.
Drop 10% for [email protected] (83% estimated max), should be able to do 1 more rep.
Drop 10% for 2 more sets of 5.
Bench Press ([email protected], [email protected], -8% 3×5)
[email protected]
[email protected]=90-92% estimated max, should be able to do 2 more reps. Do not max out.
Drop 10% for [email protected] (83% estimated max), should be able to do 1 more rep.
Drop 10% for 3 more sets of 5.
Barbell RDL ([email protected], [email protected], [email protected] )
[email protected]
[email protected]=68% estimated max, should be able to do two more reps. Add 5% to increase RPE by 1