Powerlifting Crew Workout 

Main Lift

1. Speed bench: Cambered bar against chains. 9 sets of 3 reps. (55% of cambered bar max)

Accessory Work

-  Cable triceps. 4 sets of 5 reps.

-  Banded triceps 200 total reps

-  Seated shoulder press with dumbbells 4 sets of 8 reps.   

-  Wide grip pull ups 5 sets of 8 reps. 

- Ab rollouts