11
Mar
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 ([email protected], 75% 3×3)
[email protected]=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 [email protected], then 2-3 singles up to [email protected]
Bench Press ([email protected], 75% 4×3)
[email protected]=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 [email protected], then 2-3 singles up to [email protected]
Pause Squat ([email protected], [email protected])
3-count pause at bottom