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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Squat
70x2, 100x2, 120x2, 140x2, 152/ 335 x 4 x 5
Squats felt solid.

SLDL
70x8, 90x8, 110x8, 120 / 265 x 8 x 2

Row 2000m max effort
Time: 7:24

Overall a great session!
Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

Squat 5R
20, 25, 30, 35, 39, 42

6 Rounds of:
5 power snatch @ 50% (7)
10 Sit ups
Time: 8:16

Nice work 6 am! :)
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
500n row + 10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 Situps + 2 Turkish Getups.
Hip Stuff.

Squats 82kg/182# x 8 reps x 3 sets.
Split Squats 32kg/72# x 12 per side x 3 sets.

2000m Row in 8:43.4.
No *oomph* today. I even wore all pink to help. haha!!

Cooldown:
CrossOver Symmetry.
Friday:
Deadlift 5RM to 80

AMRAP8
20 DUs
5 Burpees

8+10

Today
16.1 AMRAP20
25ft Walking Front Rack Lunges 35#
8 Bar Facing Burpees
25ft Walking Front Rack Lunges 35#
8 Jumping Chinups

9 Rounds + a little bit (237 reps)

Snatch 32x1x4 ; 31x2x2 ; 29x2x2

Mess around with some chinups afterwards :)
THU: bench 309x3x5 + bench 265x10x3 + row 8000m (easy/moderate pace). FRI: rack pull 705x1 + sldl 331x10x3. WEEKEND: metric shit ton of pvp averaging 2.82 kd and 77% win percentage. MON: bench 309x3x6 + bench 265x10x2 + paused squat 265x10x3.
Squat 5RM to 35

6 Rounds:
5 Power Snatches (20kg)
10 Situps
Time: 4:39