Category Archives for "Rebecca Gerdon"

Wednesday 3/8/17

Single leg and single arm stuff plus carries for some good structural balance/injury prevention work! Great for after a competition and to add volume, keep weight light, and build up imbalances.

A) Wide Stance Stiff Leg Deadlift (not tng):

  • 4×8 @ 210#

B1) DB Waiter Squat:

  • 50# x 10/side x 3 sets

B2) DB One-Arm OH Carry:

  • 50# x 80m/side x 3 sets

C) Back Extension Hold On GHD:

  • 2 x 2 min

Tuesday 3/7/17

Pretty chill day. Active recovery

A) Single-leg Deadlift with DB:

  • 50# x 10/leg x 3 sets

B) Waiter Carry with DB:

  • 50# x 60m/side x 3 sets

C) 800 flutter kicks

Monday 3/6/17

  • First day of training after the Arnold! Had a blast and took 4th overall for the women, which is cool 🙂 Now to prep for the next comp! This week following the competition will be more strength and CrossFit focused to give me a little break from the monotony and stress of weightlifting training.

BRO DAY

A1) Bench Press:

  • 5×6 @ 125#

A2) Bentover Row:

  • 5×10 @ 115#

B1) One-Arm DB Press:

  • 25# x 15, 15, 15

B2) One-Arm DB High Pull:

  • 25# x 20, 20, 20

B3) Back Extensions on GHD (hands behind head)

  • 30, 30, 30

WOD

4 Rounds for Time:

  • 20 Wallballs (14# to 9′)
  • 20 DB Push Press (35#/hand)
  • 12 Cal Bike
  • 13:28
  • SUCH a shoulder burner on those push presses. Oof. Fun WOD to come back with though

 

Friday 2/24/17

A) Front squat to heavy single

  • up to 290×1 and 300×1 for PRs
  • miss at 310

B) Snatch Mash Method

  • Snatch to 75% for 2-3 reps
  • Pull @ 85% for 1-2
  • Snatch 80% x 1-2
  • Pull @ 90% x 1-2
  • Snatch @ 85% x 1-2
  • Pull @ 95% x 1-2
  • Snatch @ 90% x 1
  • Pull @ 97.5% x 1-2
  • Snatch @ 92.5% x 1
  • Stopped because low back started buggin

Wednesday 2/22/17

A) Back Squat to heavy 4 then -10% 3×4

  • up to 305 x 4
  • then 275 3×4

Cardio + Core

  • 5 min 30/30 AB
  • 0:30 hollow rocks
  • x 5 rounds

Tuesday 2/21/17

A) C&J:

  • 215# x 5 singles, 225# x 5 singles, 230# x 1

B) Clean Pull:

  • 245# 5×3

C1) Ring Pullups:

  • 5×4

C2) Ring Dips (feet behind on box)

  • 4, 4, 6, 6, 6

D) 6 min EMOM Building to 70% Push Jerk tng x 3

  • 135#, 145, 155, 155, 155, 155

E) T2B ME for 1 set then -60% reps EMOM x 5

  • 11 (PR)
  • 5, 5, 5, 5, 5

F) 20 min AMRAP:

  • 100m Run
  • 10 Box Jumps (20″)
  • 10 S2O (75#)
  • 10+12

 

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