Just wanted to start out the week by giving a quick shout out to Bob Macpherson. For those of you who didn’t know Bob competed in a power lifting competition in Squamish. Where he went 6/9 in his lifts, with 364lb Squat, 220lb Bench, and a 408lb Deadlift. Which gave him a total of 992lb total. Well done! You trained hard for this.

While competing power lifting isn’t for everyone. Training towards or for something can be. Everyone’s motivation can use a little spark once in a while. When you have a set event planned with a built-in deadline, you’ll be much less likely to skip out on your regular workouts.  On the contrary, you might even find yourself working to fit even more training into your schedule.

If there has ever been something you have always thought about having a crack competing in, be it fitness related or otherwise, get after it! You never know what other unforeseen benefits it may have on your training.



Snatch Deadlift + Hang Power Snatch + Overhead Squat

Build up to a challenging load of the complex.



As Many Rounds As Possible in 5:00 of:

20 Kettlebell Swings

10 Push Ups

Rest 2:00, then…

As Many Rounds As Possible in 5:00 of:

3 Pull Ups

10 Overhead Squats

Pull Ups will be strict, use bands or scale to ring rows as necessary, OHS should be a weight that feels light.