Day: December 19, 2021

12202021

POWERLIFTING

Week 4 Day 1

Build to a 3 rep Bench Press

Barbell Row

12×3@60%

Close Grip Bench

12×3@60%

DB Row

8×8 each arm

Ring Dips

8×8

Concentration Curl

8×8 each arm

Rolling DB Tricep Ext

8×8

Build to a 3 rep.

For Time:

50-45-40-35-30-25-20-15-10-5

Goblet Squats

10-9-8-7-6-5-4-3-2-1

HSPU
Time cap:18 mins