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 (1@8, 3@9, -10% 5×3)

Reps@Rate of Perceived Exertion

1@8=92% eatimated max. Should be able to do 2 more reps, do not max out.

6@9=81% estimated max. Should be able to do one more good rep.

Warm up with 3-4 sets of 3 up to 3@6, then 2-3 singles up to 1@8.

2-count Pause Squat (4@7, 4@8, 4@9, -5% 1×4)

4@9=86% estimated max. Can do 1 more good rep.

Warm up with sets of 4 until 4@7, then add 3-5% each set for 4@8 and 4@9.

Pause Deadlift (5@6, 5@7, 5@8 x2)

Pause 1″ off floor
5@8=81% estimated max. Can do two more good reps. Warm up with sets of 5 until you hit 5@6, then add 3-5% for 5@7, and another 3-5% for 5@8.