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
90x3, 110x3, 130x3, 145x3, 155x3, 162 / 357 x3

Kroc Rows
16x20
24x20x3

AMRAP6:
max triple unders
Score: ~ 12

Good session!
Warmup: 12 TGU's

Bench 1RM
15, 19, 22, 26, 29, 32 *PR :)

"KAREN"
150 Wallballs (10)
Time: 9:04

Nice work 6am! :)
PM: Hot Tub/Stretch.
Warmup:
~25 minutes of Hip, Thoracic, Shoulder Stuff.
10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups (20kg/44#).

Squats 83kg/184# x5 reps x 5 sets.
Weighted StepUps (12") 50kg/111# x 10 reps.

100 WallBall in 5:19 - PR by 28 seconds and I have a baby cold. I guess wallballs every day are slowly paying off. :D
Squat 430x6, Bike 20 minutes easy.
Bench 1RM to 57 (PR)

"Karen" 10:21 (PR by 1:08!)
Snatch - Crap Shoot Tonight LOL >:[

Ring Rows (Feet Elevated) x20 - They're getting better :) 1st 2 reps were singles but the rest were all sets of 2!!

100 Wallballs - 5 sets of 20 unbroken - 4.16
Bench 1RM to 103! PR!
150 WB.. 9:27.

That was a really warm welcome back after a month!