5
Dec
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.