W4D1

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

Back Squat (5@6, 5@7, 5@8 x3)

Reps@RPE

5@8=81% estimated 1rm

If you hit @9, drop 5% for remaining sets.

Bench Press (4@6, 4@7, 4@8 x4)

Reps@RPE

4@8=83% estimated 1rm

If you hit @9, drop 5% for remaining sets.

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

Reps@RPE

8@8=74% estimated 1rm