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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Bench 10RM to 26

5 Rounds of:
5 Deadlifts @ 50% (30)
10 Burpees
Time - 4:49
Warmup: Physio drills
Bench 10RM
10, 14, 17, 19, 21, 23 *PR :)

2000m row hard
9:03.7

Nice work 6am! :)
6.7km ~45mins Fartlek & Pokehunt
Bench 10RM to 43 (PR)

5 Rounds:
5 Deadlifts @ 43
10 Burpees
Time: 4:28
Wednesday: Warm-up, Front Squat to 67x2. AMRAP 20: 800m run, 30 KB swings (purple), 20 wall ball. Score 3 rounds + 200m run in 19;53. Jason Scheffler you were right, it was a slog! Good news is, my Wall Balls were a LOT better than the shit show they were two weeks ago; quad issue seems to be resolved.