W3D2

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

Deadlift ([email protected], [email protected], -10% 3×5)

[email protected]

[email protected]=90-92%, could do 2 more reps. Do not max out.

Subtract 10% from [email protected] for [email protected]. [email protected]=83%, could do 1 more rep.

Subtract 10% from [email protected] for remaining sets

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

[email protected]

5% jumps between each RPE.

[email protected]=83% estimated max, could do 2 more reps.

Feet Up Bench Press ([email protected], [email protected], [email protected])

[email protected]

3-5% jumps between RPE

[email protected]=71% estimated max, could do 1 more rep.