W6D3

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

Tempo Back Squat ([email protected], [email protected], [email protected], -5% 2×4)

303
3-0-3 Tempo

[email protected]

[email protected]=86% estimated max, you should be able to do only one more rep.

Close Grip Bench Press ([email protected], [email protected], [email protected], -5% 2×5)

Grip right outside the center smooth part of the barbell.

[email protected]

[email protected]=86% estimated 1rm, you should be able to do only one more rep.

Deficit Deadlift ([email protected], [email protected], [email protected], -5% 2×4)

from 25lb plate
[email protected]

[email protected]=83% e1rm, you should be able to do only 2 more reps.