POWERLIFTING CREW WORKOUT

Main Lift

Speed bench against red bands w/ Mega bow bar

* use 55% of 1 rep max

ACCESSORY MOVEMENTS 

* Freak bar bench - 3 sets of 30 reps 

- 10 reps fully extended 

- 10 reps partially extended

-10 reps 1 inch off your chest

* Standing shoulder press w/ bamboo bar - 3 sets of 30 reps

- 10 reps in the front of your head

-10 reps behind 

-10 reps alternating 

* Tricep pull downs w/ bands- 3 sets of 50

* Lat pull downs- 3 sets of 20

Finish With 

* Standing Abs 3 minutes