Powerlifting Crew Workout 

Main Lift

1. Speed bench: Cambered bar agaisnt chains 55% of 1 rep max

Accessory Work

-  Dumbell presses moderate weight 2 sets of 20 reps (speed)

-  Wide grip pull ups 3 sets of 10 reps (weighted)

-  Earthquake bar shoulder press 3 sets of 15 reps (moderate weight)

-  JM presses 4 sets of 20 reps

-  Ab rollouts