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. 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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Warmup: 12 TGU's

Bench 3R
12, 15, 18, 21, 24, 26 *PR

15 Wallballs (UB)
10 Pushups (UB)
Score: 5 rounds + 1
Did all the wallballs and first 2 rounds of pushups UB, but after that pushups had to be broken up :P

Nice work 6 am! :)
PM: Hot Tub/Stretch.
CrossOver Symmetry.
5 minute easy jog on t-mill (cut it short because I was annoyed that I didn't plan to go outside for this - ha!).
4 Consecutive Turkish Getups per side 20kg/44#.

Sumo Deadlifts 98kg/217# x 8 reps.
Chest Supported Reverse Flyes 20lbs per hand x 10 reps. First time doing these.

40 minute easy bike.
60x1, 80x1, 90x1, 100x1, 110x1, 115x1, 118x1, 120 / 265 x1x3

140x2, 160x2, 170x2, 180 / 396 x2x2

50 burpees
Time: 2:07

Feeling a little better. Energy is still a little low but overall a great session.
Bench 3RM to 48

15 Wall Balls (14lb) UB
10 Pushups UB
Score: 5+18
Easy 30min Row - 5853m