Category Archives for "Rebecca Gerdon"

4/2/17

17.5

  • 9 Thrusters (65#)
  • 35 DU
  • x 10 Rounds
  • 13:32 (DU Got really sloppy at the end)

4/1/17

A) Deadlift

  • to new 1RM
  • 365# for a 10# PR!

B1) Strict Press:

  • 5×5 @ 95#

B2) Chest Supported Row:

  • 5×12 @ 35#/hand

Cardio:

  • Kayaking at Lake Norman ~15 min

3/30/17

A) Snatch:

  • EMOM x 20 @ 75%

B) C&J

  • E90seconds x 6 @ 75%

C) Front Squat:

  • 7 sets @ 250#
  • 4, 4, 4, 4, 4, 4, 3 (27 reps total)

Cardio:

  • 800m run
  • Bike 5 min
  • x 2 rounds

 

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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