Rebecca Gerdon

3/29/17

A) Partner Heavy Grace with Dr. Tim: 30 C&J (225/145) 1:58 alternating reps B) Back Squat: to a heavy 5 then -10% 3×5 up to 280#x5 downsets @ 250# C) No hook no feet Snatch: 2×3@62.5%, 3×2@67.5%, 5×1@72.5% D) Wide Stance Stiff Leg Deadlift: 3×8 @ 225# Cardio: 30 min walk outside in the sun

3/28/17

A) Power Clean: 8×3 @ 75-85% of best triple B) Jerk: 5×3 @ 60-70% with 3 sec pause in split C) Cardio + Structural Balance: 50m One-Arm FC w/ DB (50#) 30 sec FLR 50m One-Arm Waiter Carry w/ DB (50#) 30 sec FLR x 5 Rounds ~20 min  

3/27/17

A) Front Squat: 5×5@ 210# B) Snatch Triples: 8×3 @ 67.5-77.5% C1) DB Bench Press: 3×11 w/ 50# DB’s C2) Feet Elevated Ring Row: 3×10 Cardio: 20 min AMRAP: Sled Push x 20m (50#+sled) Easy 200m jog

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