Here's a highlight video of the recent powerlifting competition hosted by Element.

Weekly Warm-up

2 mins @ 75% effort: run, row, skip or airdyne

2-3 rounds of:

  • 10-15 push-ups
  • 10-15 ring rows
  • 10 front foot split squats/side

Part 1 Novice: A1. Back Squat – 2 x 5, then 1 x 5+ (add 5-10lbs more than last time) – rest 60sec A2. ring rows 3xMax, [2013] strict tempo, rest 90-120sec

Intermediate: Back Squat 4×4-6 [41x1] strict tempo. Rest 2-2.5mins between sets.

Part 2 5 rounds: 12 toe-to-bar 12 dumbell thrusters 200m run rest 90sec 15min cut-off

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