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

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

[email protected] of Perceived Exertion

[email protected]=92% eatimated max. Should be able to do 2 more reps, do not max out.

[email protected]=81% estimated max. Should be able to do one more good rep.

Warm up with 3-4 sets of 3 up to [email protected], then 2-3 singles up to [email protected].

2-count Pause Squat ([email protected], [email protected], [email protected], -5% 1×4)

[email protected]=86% estimated max. Can do 1 more good rep.

Warm up with sets of 4 until [email protected], then add 3-5% each set for [email protected] and [email protected].

Pause Deadlift ([email protected], [email protected], [email protected] x2)

Pause 1″ off floor
[email protected]=81% estimated max. Can do two more good reps. Warm up with sets of 5 until you hit [email protected], then add 3-5% for [email protected], and another 3-5% for [email protected].