We'd like to send a shout out to our cheering squat Natalie and Amanda for pumping up the kids at the powerlifting competition.And thanks to Element for hosting a great event.

Here are our beefy numbers: Jason: 275# squat, 205# bench, 275# dead Jodi: 260# squat, 125# bench, 300# dead Leah (the champ): 200# squat, 100# bench, 240# dead

Jodi's dead has got to be damn close to a Canadian record.

Weekly Warm-up

2mins @ 75% effort, skip/row/run/airdyne

2 rounds:

  • 15 band pull aparts, emphasize pinching the shoulder blades together and down.
  • 3-5 wall walks
  • 10-15 overhead squats, empty bar

Part 1 A1. Barbell Press 4 x 2-3 @ 90% (Sets across) – Rest 45sec A2. Strict Chin-ups 4 x 3-5 – Rest 45sec

Part 2

3 sets of 3-minute sprints of: 5 Pull-Ups 10 Push-Ups 15 Kettlebell Swings (24/16 kg) rest 90sec

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