Powerlifting Crew Workout
Main Lift
- Speed bench: Cambered bar agaisnt chains 50% of 1 rep max
Accessory Work
- Dumbell presses moderate weight 2 sets of 20 reps (speed)
- Skull crushers with football bar 4 sets of 10 reps
- Dumbbell roll backs 3 sets of 12 reps
- Barbell rows with football bar 3 sets of 8 reps
- Ab rollouts