W3D3

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

2ct Pause Squat (4@7, 4@8, 4@9, -5% 2×4)

Pause for a 2 count at the bottom.
Reps@RPE

4@9=86% estimated 1rm

If you hit @9 on back-off sets, drop 5% for remaining sets

2-count Pause Bench Press (5@7, 5@8, 5@9, -5% 2×5)

Reps@RPE

5@9=83% estimated 1rm

If you hit @9 on back-off sets, drop 5% for remaining sets.

Barbell Row (8@6, 8@7, 8@8 x3)

Reps@RPE

8@8=74% estimated 1rm