Powerlifting Crew Workout 

Main Lift

1. Speed bench: Cambered bar against chains. 9 sets of 3 reps. (50% of cambered bar max)

Accessory Work

-  Cable triceps. 3 sets of 8 reps.

-  Skull crushers 3 sets of 10 reps.

-  Shoulder press with football bar 3 sets of 15 reps (lighter weight)  

-  Lat pulldowns 3 sets of 12 reps.

- Standing abs