Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 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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6AM: Hot Tub/Stretch.
This might be a PR for the earliest I have ever gotten ready to train. haha!!
Warmup:
10 minute super easy run on t-mill.
Hip stuff.

Sumo Deadlifts 90kg/199# x8 reps.

Strict Chinups (overhand) x10 reps x 5 sets.

40 minute easy bike.

Fun to train with the 6am crew. :) But I won't be making a habit of out it. haha!
Clean
20x5, 40x3, 60x2, 80x1, 100x1, 110x1, 114x1, 118 / 260 x2

Deadlfit
140x1, 160x1, 175x1, 185x1, 194 / 428 x1x2 Failed the second rep at 194

4 rounds:
15 chinups
15 overhead lunges
*casual pace
Time: 6:22 (I think)

Little bit of an off day.
Squat
20x5x2, 25x5x2, 30x5x2

5 Rounds:
60 Single Unders
20 KBS (yellow)
Time: 6:33
SL Deadlift 66x3x5

Squat 5RM to 70 - PR :D Thanks for the cheers 5pm!

5 Rounds
20 DUs
20 KBS Yellow

9.16 - Shoulders are smoked between yesterday and today :S But squats were awesome :D