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.
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Warmup: Burpees, squats, TGU's, Russians, American swings, O/H Squats

Snatch Drills
Snatch 1RM
6, 8, 10, 11, 12, 13, 14, 15, 16, 17 *PR (not pretty, but a PR :P..need major work on O/H squat mobility)

Clean Drills
Cleans 1RM
16, 18, 20, 22, 24, 26, 28, 29, 30, 31 *PR (again...not pretty...need to get faster with the elbows).

Nice work 6 am...PR's all around!
Squat x 3 x 5
90,110, 130, 148 / 326 x 3 x 5

Press 3RM
40, 50, 55, 60, 64, 67 / 148

Row 500m
@6 Time: 1:55.0
@9 Time: 1:33.5 *PR* (last time: 1:39.5)
@9 ran out of time :(

Legs are still sore from Friday, but I knew squats would help. Last set of 3 at 148 felt the best.

Press felt pretty good, the last rep at 67 was a little slow but got it.

Overall everything felt really good. Pumped about the row PR
Squat 377x5x5, row 5000m in 20 minutes. Probably the best my squats have felt since I’ve been back on a regular routine.
Snatch 1RM to 41
Clean 1RM to 55

Stretches and drills at home

Back felt a bit better with the cleans tonight - progress!
Snatch 1RM to 45 ( PR!)
Clean 1 RM to 60
Happy to be back to the blue plates as I failed to reproduce that since the day I got my all time PR :) Good day for cleans!
Play day: practice with pistols, chin-ups, ring dips & rowing. 500m sprint @ 1:58.8 - gotta ways to go to catch Mike 😉

Snatch 1RM to 36 PR
Clean 1RM to 52