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 x 3
95, 115, 135, 150, 165, 171 / 376

Weighted Situp (slow eccentric)
10x20, 15 x 20, 20 x 20

Row 2000m max effort
Time: 7:15.2
Workout at hotel gym
Warmup - the usual

Deadlift 5RM
100, 115, 125, 135, 140, 145/66 kg It was weird using weights in lbs!

25 Burpees
Time: 1:25
I think I deserve one of these now ;)
Squat 120kgx1

Deadlift 120kgx2
Hotel workout in Jamaica

Daybreak: Lazy swim in the sea out to the buoys 2x

In the gym warmup x2. I think Tracy and I frightened a couple of other people using the weight machines, who quickly left :)

Sumo deadlift 5R to 275 lbs / 125 kg (150, 175,200,225,250,275). That was more than enough work, as the temperature and humidity were rising rapidly in the gym as the morning went on

Tabata Burpees, score 46. Oooofff!

Breakfast: pancakes with fresh coconut, followed by 11 am ritual Planter's rum punch, so net score for today is probably zero :)

Yah mon!
Front Squat 1RM 70 (F)

5 Rounds:
1 min Wall Balls (14lb)
1 min Burpees
1 min Rest
Score: 165
Deadlift 94x5 PR

Bench 37x5

50 Burpee Chin-ups
From medium height bar - NOT BABY BAR

12:07
Saturday: clean and jerk 74kgx1 PR - with NO fails, also a PR ;)

played with ring HSPUs
5km Run Max Effort - 24:4mins

Next time Pokemon!!