Category Archives for "Rebecca Gerdon"

Friday 2/10/17

So pumped about front squats today! Felt crazy strong. I’ve been upping the weight each week but I’ve also been able to increase the reps I can do each week in 8 sets. So awesome! Can’t wait to see how this affects my clean & jerks and back squats.

A) Front Squat:

  • 255# x 8 sets
  • 4, 4, 4, 4, 3, 3, 3, 3

B) NHNF Snatch

  • 85#x3,2, 105x3x2, 115×3, 125x3x3

C) E4MOM x 2 sets

  • 9 C&J @ 55% of 1RM (140#)
  • Ooooof reminded me of my GRID days 😉

D) Tire Flips

  • 2×10 @ 150#
  • for funsies

D) Back Rack Lunges:

  • 160×4/leg x 4 sets

SCCF WOD:

12 min AMRAP

  • 1 Slam ball over the shoulder (30#)
  • 2 Pull-ups
  • 2 SBOTS
  • 4 Pullups
  • 3 SBOTS
  • 6 Pullups
  • 4 SBOTS
  • 8 pullups
  • 5 SBOTS
  • 10 pullups
  • 6 SBOTS
  • 12 pullups
  • 7 SBOTS
  • 14 Pullups
  • 8 SBOTS
  • 16 Pullups (only got to 14)

Wednesday 2/8/17

SO stoked about this PR back squat. It’s only a 1# PR but I’m happy because it’s been so long since I PR’d and I have been focusing on front squats lately. Can’t wait to see how things progress.

A) Back Squat to 1RM then 5 down sets:

  • up to 333# for a 1# PR!
  • downsets: 300#x2, 285×3, 275×4, 265x5x2
  • https://www.instagram.com/p/BQRkpkKhsb0/?taken-by=rgerdon

 

B) C&J volume for consistency:

  • 205# x 12 singles

SCCF WOD:

  • 20 sec on, 10 sec off:
  • WallBalls (14#) x 2 sets
  • HSPU x 2 sets
  • Air Squats x 2 sets
  • T2B x 2 sets
  • 4 Rounds

30 Dip Support Knee Raises

30 Feet Elevated Ring Rows

Tuesday 2/7/17

a.m. Massage with James Tatum – Upper body focus – Feeling awesome!

A) Snatch – singles for consistency and technique:

  • 165 x 10 singles
  • 170# 10 singles

B) Power Snatch:

  • 65#x3, 85×3, 95×3, 105×3 – stopped because hands were dying

C) Push Press to 1RM

  • up to 175# for a 5# PR
  • yay! Felt like I had more in the tank too.

D) 70% of Push Press Max AMRAP x 3 – rest 2 min

  • 15, 12, 11

SCCF WOD:

  • 5 Sprint Sets:
  • 200m run
  • 21 KBS (1.25 pood)
  • 2 min rest
  • 17:30

Monday 2/6/17

  • A) Front Squat:
  • 5×5 @ 225#
  • Felt super strong

B) C&J from blocks @ knee:

  • 65kgx2, 80x2x2, 86x2x2, 92×2, 100×1
  • 65, 85, 95, 95, 100, 102, 105, 107, 110 missed jerk

C) Deficit Clean Pulls (stand on 55kg plate each foot)

  • 105kgx3, 3
  • 110×3, 3

D1) Belt Squat RDL’s

  • 50# KB/hand
  • plus some weight on belt squat
  • 4×8

D2) Fat Bar Hip Ups:

  • 4×8

Saturday 2/4/17

A) Snatch Ladder Competition WOD: Based off of 200# instead of 209

  • 0-3 min: 70% x 9 (140#)
  • 3-6 min: 75% x 7 (150)
  • 6-9 min: 80% x 5 (160)
  • 9-12 min: 85% x 3 (170)
  • 12-14 min: 90% x 2 (180)
  • 14-16 min: 95% x 2 (190) **missed and went down to 185 for a make
  • 16-18 min: 100% x 2 (200) **didn’t attempt this.

B) Upper Strength:

  • 18-15-12-9-6-3
  • Ring Rows
  • HSPU
  • The HSPU were so tough!

Friday 2/3/17

Was super frustrated with snatches because I wasn’t able to go very heavy but front squats were awesome and I got more pull-ups than last week .

A) Snatch:

  • up  to 160# but had to stop because wrist was hurting

B) Front Squat:

  • 8 sets @ 250#
  • 4, 3, 3, 3, 3, 3, 3, 3

C1) Back Rack Lunge:

  • 4×5/leg
  • 145#
  • forgot to increase weight each set lol

C2) Pullups:

  • 8, 8, 7, 7
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