The Workout - Powerlifting Crew

Posted by Tom Barry

Warm Up

Sled Drags - 2 - 4 plates for 6 trips of 60 yards

Dual Pendulum Reverse Hyper® - 3 sets of 10 reps (Light)

Main  Movement

Free Squat (1 Rep max)
Or
Pin 3 deadlift against quadded purple bands (1 Rep max)

Key Accessories Exercises  

Athletic Training Platform® Static Holds with 1000lbs (Combination of Bands and weight)

Bent Pendulum Reverse Hyper® - 3 sets of 10 reps (Heavy)

Angled Rows - 3 sets of 10 reps (Heavy)

Standing Abs 5 minutes 

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4 comments


  • Great workout Tom!

    Chad Hickam on
  • With the static hold of 1000 on AT platform, how long are you holding? is this for glute and hamstring development? I have done static hold previously on a belt squat for sets of 1 min, but never anywhere near this type of weight. Thanks.

    eric on
  • Zacj pretty sure pin 3 is plates 6.5" off the ground

    James on
  • Where does a pin 3 put your starting bar height at?

    Zacj on

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