W7D1

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

Strength

Back Squat (1@8, 4@8, 75% 4×4)

Reps@RPE

1@8=90-92% estimated 1rm, do not max out.

4@8=83% estimated 1rm, calculate e1rm for this using your heavy single rep today and to find your sets at 75%.

Bench Press (1@8, 4@8, 77% 4×4)

Reps@RPE

1@8=90-92% estimated 1rm, do not max out.

4@8=83% estimated 1rm, calculate e1rm for this using your heavy single rep today and to find your sets at 77%

Barbell Row (10@7, 10@8, 10@9)

10@9=71% estimated max, should be 1 rep away from failure.

Accessory

Abs of your choice (6 Minute AMRAP)

Preferably isometric, i.e. ab wheel, planks, toes to bar, knee raises.