Category Archives for "Rebecca Gerdon"

Monday 1/16/17

A) Bench Press to a heavy 5 then 120# for 3×6

  • up to 130×5. Got 135×4
  • 120x 7, 6, 6

B) Pause Below Knee Snatch:

  • up to 165 for a single
  • 4×2 @ 130, 135, 140, 145

C) Cardio:

  • 2 min Row for Cals (33, 33)
  • 2 min Rest
  • 2 min Assault bike for cals (24, 22)
  • 2 min rest
  • 2 min DU for reps (119, 109)
  • 2 min rest

Sunday 1/15/17

Had to take Saturday off because of an ear infection that was making me dizzy. Also lost my voice completely just from being sick all week and still coaching and needing to be loud.

A) Power Clean + Clean & Jerk:

  • 5 sets @ 195#

B) Front Squat @ 240# for 8 sets (try to beat 21 reps)

  • 3, 3, 3, 2, 3, 2, 3, 3 = 22 reps total

C1) Barbell Press: 5 sets @ 90#

  • 5, 5, 5, 5, 5

C2) Bentover Barbell Row:

  • 5×5 @ 140#

D1) DB Press AMRAP

  • 30#/hand x 10, 9 ,8

D2) Rear Delt Flyes:

  • 15#/hand for 3×25

Friday 1/13/17

If you want to suffer through the worst clean and jerk complex ever check out the last thing I did today. Seriously it was awful and I wanted to throw up afterwards. Don’t work out with CrossFitters 😉

A) Snatch Pull + Snatch:

  • 85×3, 105×2, 125x2x2, 135x1x2, 145, 155, 160, 165, 170, 155, 160, 165, 170

B) Power Clean + 5 Push Jerks:

  • 105, 125, 145, 160, 170
  • Just for fun

C) Clean RDL:

  • 3×8 @ 170, 175, 180

D) CRAZY CLEAN & JERK COMPLEX:

  • Clean from the hip, Clean from the hang, Clean from the floor + Push Press
  • Clean from the hip, Clean from the hang, Clean from the floor + Push Jerk
  • Clean from the hip, Clean from the hang, Clean from the floor + Split Jerk
  • All without putting the bar down. BARF.
  • 105, 135, 155 (missed last jerk barely ughhh)

Training Thursday 1/12/17

Feeling weak still from being sick. I’ve also been losing a little weight from lack of appetite and I’m sure that’s not helping.

A) Clean Pull + Clean + Hang Clean + FS + Jerk:

  • 105, 125, 145, 165, 175, 185
  • Movements felt ok. Just a little heavy from being sick

B) Back Squat to a heavy 6

  • up to 245×6
  • bleh

C) Good Morning:

  • 135×10, 140×10, 145×18

 

Training Wednesday 1/11/17

Had to take Monday and Tuesday off due to feeling sick so this week has not been ideal. This session was just me trying to get some movements in and ease back in.

A) Bench Press:

  • 5×5  @ 125#

B) Front Squat:

  • 5×5 @ 205#

C) Pause Below Knee Snatch:

  • 125# 3×2
  • 135# 3×2

 

Training Sunday 1/8/17

Somehow went 3 days in a row without training so Sunday had to be a double workout day. Did some general strength work in the morning and more work in the afternoon. Felt good to do a double again! Haven’t done that in a while.

a.m. at Apartment Gym

A) Front Squats: 8 sets @ 235# to beat 21 total reps from last time

  • felt super tight and weak in the a.m. and got frustrated so I moved on. Did these in the p.m. and they were much better

B1) Strict Press:

  • 5×5@85#

B2) Bentover Row:

  • 5×6 @ 135#

C1) Single Leg Deficit RDL:

  • 20kg/hand x 8/leg from a deficit of 2-45# plates so ~4.5″
  • These were tough! Fell off the stack of plates a couple times because I lost my balance lol

C2) DB Strict Press

  • AMRAP with 25#
  • 21, 19, 16

p.m. @ CrossFit Pineville

A) Power Clean to a heavy triple

  • up to 200#. Missed the 3rd rep at 205#
  • Fun to mix in power cleans again. These are going to get better fast

B) Front Squats redo from this morning: 8 sets @ 235# to beat 21 total reps:

  • 4, 4, 3, 3, 3, 3, 3, 3

Lots of stretching

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