Category Archives for "Rebecca Gerdon"

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

Monday 3/20/17

A) Front Squat:

  • 5×5 @ 205#
  • up 5# from last week (progressive overload for the win)

B) Pull + 3 Hang Snatch

  • up to 155×3 then 165×2 and 170×2. Got kinda mental on these for some reason. Got frustrated. Just an off day

C) NHNF Snatch

  • 2×3@60%, 3×2@65%

D1) DB Bench Press:

  • 50#/hand 3×10

D2) DB Rear Delt Flyes:

  • 20#/hand 3×20

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

Sunday 3/19/17 Active Recovery Day

  • Bike 2 min
  • Waiter Carry x 120ft/side (50# DB)
  • Bike 2 min
  • One-Arm OH Carry x 120ft/side (50#DB)
  • x 3 Rounds ~30 min total

Been adding more carries to my training, especially in low intensity aerobic work and I love it. My shoulders feel super strong and stable lately

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

Saturday 3/18/17

A) Deadlift:

  • 3×1@ 310# then AMRAP set with 6 reps

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

  • 3×5 @ 240#

C1) Press:

  • 5×5 @ 88#

C2) Chest Supported DB Row:

  • 30# DB/hand x 12×5

Cardio:

  • Partner 1  – sled drag down & back (~40m & 90# + Sled)
  • Partner 2 – FLR
  • x 2 Rounds
  • Assault Bike easy x 2 min
  • 3 Total Rounds ~20 min