Welcome to the best strength and conditioning program in Fredericton. Our gym has produced 60+ girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs. To put this in perspective; you can combine every other gym in Fredericton and they still won’t match our numbers.
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Except for the bodily riches brought on by Back Squats.
Warmup: Squats, pushups, TGU's

Snatch Drills
Snatch 1RM
6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16 *PR

Clean Drills
Clean 1RM
11, 13, 15, 17, 19, 21, 23, 25, 26, 27, 28 *PR

Fun morning, lots of practice on 2 lifts that I really need to work on, so it was good.

Nice work 6am! It was PR's all around this morning! Congrats to Todd, John, Daren and Scott for their PR's! I think Michel had a PR too! :)
90x3, 110x3, 130x3, 145x3, 155x3, 163 / 359 x5 **PR**

KB Press
24 x max reps x 2 = 10 & 9

3 strict hspu
6 strict ring dips
Score: 7 rounds + 1

New shoes should arrive today. Time to retired the old Do-Wins. They go out with one final squat PR. Always great to finish on top ;)
snatch 1 RM
20, 25,30,33,36,38,40,41,42,43(PR),44(PR),45(F)
Clean 1RM

Back into the habit of not getting low when things get heavy. Will work on that
Super happy though, today is my kind of day :)
Hard Training Day >:[ I had considered going in @ 11 to do my own thing knowing snatches and cleans would be hard on my shoulder, but I wanted to work out with the noon crew.

Snatch 1RM to 31 - things were feeling pretty good until I tried 32. It pulled my shoulder funny and couldn't snatch right after that.

Clean 1RM to 46 - On 49 Shoulder was getting tight again. Continued with shrugs up to 55 but it was frastrating. Not use to being limited by injury.

Lot's of mobility work to be done this weekend - Hoping to be ready to play again monday :)
Warm up: squats, negative PUs, TGUs

Snatch Drills
Snatch 1RM to 18kg *PR*

Clean Drills
Clean 1RM to 30kg *PR*
Squat 463x1 + 375x5, belt squats 154x10x3. Ran out of time, but got to play in the snow with Randall all afternoon. :D
Snatch 1RM to 41
Clean 1RM to 55