Category Archives for "Rebecca Gerdon"

Wednesday 3/15/17

  • A) Back Squat to heavy 6 then -10% 3×6
  • Up to 270#
  • then 245 x 6 x 3

B) Power Snatch to heavy 5 then 1 single Every 30 seconds  x 10min:

  • Only up to 125# lol. Legs were ded

C) Wide Stance Stiff Leg Deadlift:

  • 3×8 @ 215#

SCCF Metcon

6 Rounds:

  • 200m Run
  • 8 Hang Power Clean (95#)
  • 8 T2B
  • Rest 30 sec
  • 16:33 (DAMN T2B)

Monday 3/20/17

A) Front Squat:

  • 5×5 @ 205#

B) Pull + 3 Hang Snatch:

  • up to 155#x3 then tried to go for heavy double but low back was just done

C) NHNF Snatch light:

  • 2×3@60%, 3×2@65%

D1) DB Bench Press:

  • 50# 3×10

D2) DB Rear delt flyes:

  • 20# 3×20

Then 1 Hour walk at Baxter Village Trails for active recovery

Sunday 3/19/17

3o min easy Active Recovery + Structural Balance Work at CFP

  • Bike 2 min easy
  • DB Waiter Carry x 120ft
  • Bike 2 min easy
  • DB One-Arm OH Carry x 120 ft
  • x 3 rounds

Saturday 3/18/17

A) Deadlift:

  • 3×1 @ 90% + 1 set AMRAP (good form only)
  • 310# 3×1 then x6

B) Deficit Tempo Deadlift:

  • 3×5 @ 240# (5 seconds up, 5 seconds down, light tng)

C1) Press:

  • 5×5 @ 88#

C2) Chest Supported DB Row:

  • 5×12 @ 30# DB’s

Cardio:

  • 20 min total
  • Partner 1 Sled Drag down and back (40m)
  • Partner 2: FLR hold
  • x 2 rounds
  • Assault bike x 2 min easy

Friday 3/17/17

A) C&J to heavy double in under 20 seconds:

  • up  to 225# for a PR and then 235# for another one!

B) Front Squat:

  • 5×5 @ 240#

C) Bulgarian Split Squat: (4 seconds down, 2 second pause, fast up):

  • 4 x 6/leg w/ 2 – 12kg KB’s in front rack

Cardio

  • 45 min total
  • Assault bike easy for 2-4 min
  • 100m Farmer walk w/ 2-16kg KB’s
  • 40 DU
  • Good stuff!

Tuesday 3/14/17

A) Power Clean to a heavy 5:

  • Up to 200# for a PR and then 205# for another!

B) 8 min EMOM:

  • Power Clean + Hang Power Clean + Push Jerk:
  • 105, 145, 160, 175, 185, 190, 195, 195

C1) Dips:

  • 9, 9, 9

C2) 20 Hollow Rocks

C3) 30 sec side plank/side

SCCF Class

D) 3 sets of Max Effort Push press @ 105#

  • 18, 16, 13

WOD:

  • 14 min AMRAP
  • 15-12-9
  • Thruster (65#-85-95)
  • Cal Row
  • 2 Rounds + 1 Thruster at 95#
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