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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Warmup: Burpees, squats, lunges, ring rows, Negative Pushups, V-ups, TGU's

Deadlift 3RM
45, 55, 65, 70, 75, 80/176 *PR :)

3 Rounds:
800m run
30 Wallball
Time: 19:00

Nice work 6 am! :)
Deadlift - was suppose to be 3RM but I was on auto-pilot this morning - 45x5; 55x5; 65x5 - saw board and was reminded I was 3 reps this morning - 75x3; 80x3; 84x3

Bench 15x10; 20x10; 24x10; 27x10; 30x10; 33x10

3 Rounds
800m Run
30 Wallballs 14#

Four reds!!!!! Yes Brittany!
Bench Press
60x5, 70x5, 80x5, 90x5, 96x5, 102 / 225 x5

45 HSPU (NOT for time)
12, 11, 9, 8, 5

4 rounds: 400m run + 12 chinups + 18 kb swings (24kg)
Time: 12:32

Great session!
PM: Hot Tub/Stretch.
20 minutes of hip, thoracic, shoulder stuff.
10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups with 1 Turkish Getup after each movement.

Deadlift 127kg/280# x1.
Kroc Rows 20kg/44# x 20 reps per arm.

3 Rounds:
800m Run
30 WallBall, 14#
Time: 20:55 - took my training buddy who wasn't real keen on running...runs were all about 5 minutes each...hard to judge for sure because I had to lock and unlock the door for each run. ha! Which was fine...I didn't mind being slowed down. It was still a terrible workout. hahaha!
Deadlift 3RM to 68

3 Rounds:
800m Run
30 Wall Balls (14lb)
Time: 20:50
Deadlift 485x5x5. No issues on deadlifts other than 25 reps is starting to feel like a lot.
snatch 40kgx1x3

clean and 2 jerks 50kgx1x5

press 48kgx3

coming off of a nasty stomach bug so kept things lightish and fun :)
Saturday: Foam rolling, light warm-up, light clean drills, cleans to 55x1. Haven't done cleans for nearly a month, so wasn't chasing anything today. They felt good, happy with the work.
SUNDAY: 80.6km road ride, but in realty probably over 81km because I rolled about 600m after the stop at the Petro Can in Lake George before remembering to start the timer and odometer of my bike computer again. Total seat time: 3 hours, 18 minutes. Pretty pleased considering the first half was against a pretty gusty head wind.