Category Archives for "Rebecca Gerdon"

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!

Friday 3/17/17

A) C&J Double

  • up to a heavy set with 225# for a PR and then 235 for another PR!

B) Front Squat: 4-6 sets @ 80-82.5% (240#)

  • 240# x 5×5

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

  • 4 sets/leg with 2-12 kg KB’s in front rack

Cardio

  • Assault Bike easy for 2-4min
  • 100 Farmer’s walk with 16kg/hand
  • 40 DU
  • ~45 min total

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#

Monday 3/13/17

A) Front Squat:

  • 5×5 @ 200#

B) Pull + 3 Hang Snatch to a heavy set:

  • up to 165# x 3 then missed the 3rd rep at 170 twice. Got kinda psyched out by it 🙁

C1) DB Bench Press:

  • 35# DB’s x 20, 20, 20

C2) DB Rear delt flyes

  • 15# DB’s x 20, 20, 20

SCCF Metcon

  • 10 Deadlifts (155#)
  • 1 Bar facing burpee
  • 9 DL
  • 2 BFB
  • 8 DL
  • 3 BFB
  • 7 DL
  • 4 BFB
  • 6 DL
  • 5 BFB
  • 5 DL
  • 6 BFB
  • 4 DL
  • 7 BFB
  • 3 DL
  • 8 BFB
  • 2  DL
  • 9 BFB
  • 1 DL
  • 10 BFB
  • 7:34
  • Fun WOD!

Saturday 3/11/17

Pumped to start this new deadlift cycle! It put 15# on my deadlift in only 4 weeks last time! 😀 I wanna get that 400# deadlift!

A) Deadlift:

  • 3×1 @ 87.5% then 1 set AMRAP w/ good form only
  • 300x1x3 then x 8

B) Deficit Tempo Deadlift (5 seconds up, light tng, 5 seconds down – stand on 55# plate):

  • 3×5 @ 235#

C1) Press:

  • 5×5 @ 75% (85#)

C2) Chest Supported DB Row:

  • 20# x 12×5

D) 10 min Sled Drag:

  • 70#

Friday 3/10/17

A) Box Squat to heavy single:

  • 125#x3, 175×3, 215×3, 245×3, 265×2, 285×1, 305×1
  • First time doing these in a LONNGGGG time. Maybe ever. Harder than I thought they’d be!

B) Back Squat (no lifters, no knee wraps):

  • 125×10, 175×10, 195×8, 215×8

C) Medium Block Power Snatch to heavy 1 then -15% 4×3:

  • Up to 155×1 then 130x3x4

D) Bulgarian Split Squat (4 seconds down, fast up):

  • 16kg KB x 6/leg x 4 sets