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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Deadlift 45x5; 55x5; 65x5; 75x5; 79x5; 83x5

Bench 15x8; 20x8; 24x8; 27x8, 30x8; 33x8

800m Run Easy - 4.20
800m Run Moderate - 3.56
800m Run Hard - 3.29 - 10s off PR
Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups

Clean Drills

Clean 1RM to 34/75 *PR :)

2.5 K run
Time: 13:07 *PR by 1:47 :D

Nice work 6 am! :)
Bench Press
100 / 220 x5

HSPU x max reps x 3
15, 10, 10

Run 2.5km moderate
Time: 12:57

Great session!
The quest for 16 HSPU continues
Deadlift 485x5x5 + bike 20 minutes super easy spin + 70 minutes sled push. Every week deadlift gets a little faster and more comfortable. And the volume didn't seem to bother me this week.
PM: Hot Tub/Stretch.
20 minutes hip, thoracic, shoulder stuff.
5 rounds: 200m jog + 1 Strict Muscleup + 3 Strict Handstand Pushups + 5 WallBall (20#).

Deadlift 120kg/266# x 3 reps.
50 Kipping Chinups (NOT for time) did 2 sets of 25 reps.

800m Run (easy) 4:28
800m Walk back
800m Run (moderate) 5:07
800m Walk back
800m Run (hard) 3:18
800m Walk back
800m Run (super easy) 5L07
600m Walk back

Happy with today considering how freakin' sore I am. ha!
60min easy run with Mary Jane McGuire - 10.9km 1:01.35 & we made a friend!