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 ([email protected], [email protected], [email protected] x3)

[email protected]

[email protected]=81% estimated 1rm

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

Bench Press ([email protected], [email protected], [email protected] x4)

[email protected]

[email protected]=83% estimated 1rm

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

Barbell Row ([email protected], [email protected], [email protected] x3)

[email protected]

[email protected]=74% estimated 1rm