Westside Powerlifting Morning Crew-Dynamic Effort Lower Body Workout December 9th 2016

Guy Ferrelli
Fri Dec 09, 2016

Powerlifting Crew Workout 

Main Lifts

  1. Safety squat bar with green bands 9 sets of 2 reps (50% of safety squat bar max)
  2. Deadlifts against red mini bands 8 sets of 2 reps. (50% of deadlift max)

Accessory Work

-  Zercher deadlifts from the rack (pin 4) 3 sets of 12 reps

- Hamstring RDL with kettle bell. 4 sets of 10 reps

- Belt Squat against blue bands. 5 sets of 5 reps (heavy)

- Sled Drags 8 trips 60 yards each.

- Ab rollouts