Category Archives for "Rebecca Gerdon"

Saturday 3/25/17

A) Deadlift:

  • 3×1 @ 315# then AMRAP set of 5

B) Deficit Deadlift: (5 seconds up, 5 seconds down w/ light tng)

  • 3×5 @ 245#

C1) Press:

  • 5×5 @ 92#

C2) Chest supported Row:

  • 5×10 @ 35# DB/hand

Cardio:

  • 2 min Row
  • 100m FC w/ 35# DB’s
  • 200m jog
  • x 3 Rounds ~15-20min

Friday 3/24/17

A) Clean and Jerk to a heavy double:

  • Up to 240# for a PR!

B) Front Squat sets @ 245#

  • 245# x 5, 5, 5, 4, 4, 3 (26 total reps)

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

  • 4 sets/leg
  • 6, 6, 6, 6

1000m walk outside

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)

3/22/17

A) Back Squat:

  • 4×5 @ 85-90% of last week’s heavy 6
  • 245#

B) Pause Below Knee Power Snatch:

  • 150# x1x3
  • 145x1x2
  • 140x1x5

C) Wide Stance Stiff Leg Deadlift:

  • 3×8 @ 220# (reset each lift)

D) Face Pulls On Rings:

  • Goal was 100 total reps
  • 15, 15, 20, 20, 15, 15

3/21/17

A) Power Clean:

  • 4×4 @ 85% of last week’s heavy 5
  • used 175#
  • Felt pretty tired today

B) Jerks to a heavy 3:

  • up to 220#x3 (PR for me I think) then 230x2x2 (kept missing 3rd rep)

C) Cardio + Upper Body Strength:

  • 10 Cal Bike
  • Tough set of Pull-ups (8-6)
  • tough set of HSPU (15-11)
  • 6 Rounds ~20min