W5D2- Taper Week

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@6, 75% 3×3)

1@6=86% estimated max. Calculate estimated max and do 75% for 3 sets of 3 after.

Warm up for the single by doing 4 sets of 3 ascending in weight up to 3@6-7, then 2-3 singles up to 1@6.

Bench Press (1@7, 75% 4×3)

1@7=89% estimated max. Calculate estimated max and do 75% for 3 sets of 3 after.

Warm up for the single by doing 4 sets of 3 ascending in weight up to 3@6-7, then 2-3 singles up to 1@6.

Pause Squat (4@6, 4@7)

3-count pause at bottom