W4D2

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

Deadlift (1@8, 5@9, -10% 4×5)

Reps@RPE

1@8=90-92%, could do 2 more reps. Do not max out.

Subtract 10% from 1@8 for 5@9. 5@9=83%, could do 1 more rep.

Subtract 10% from 5@9 for remaining sets

Shoulder Press (4@6, 4@7, 4@8 x3)

Reps@RPE

5% jumps between each RPE.

4@8=83% estimated max, could do 2 more reps.

Feet Up Bench Press (10@7, 10@8, 10@9)

Reps@RPE

3-5% jumps between RPE

10@9=71% estimated max, could do 1 more rep.