Rebecca Gerdon

A) Front Squat: 5×5 @ 230# B) Snatch: 170# x 9 singles 175# x 9 singles C) Power Snatch: 5×3 @ 125# D) Snatch Deadlift: up to 245×5 Cardio: 35 min easy AB Zone 1-2

3 Rounds: 55 sec ON: 25 sec OFF Ski erg Ski erg Wall Balls RingRows OH KB Carry (2-arm) Front Rack KB Carry (2-arm) Push-Ups Plank Yoga class

A) Power Clean to heavy single then -10% x 5 singles Up to 225#, which is 97% of my power 1RM then 200# 5×1 B) Good Morning: 3×10 w/ last set AMRAP 155, 160, 165×18 (PR) C) Strict Press: 6 sets @ 100# 100# 6×3

So pumped about front squats today! Felt crazy strong. I’ve been upping the weight each week but I’ve also been able to increase the reps I can do each week in 8 sets. So awesome! Can’t wait to see how this affects my clean & jerks and back squats. A) Front Squat: 255# x 8

SO stoked about this PR back squat. It’s only a 1# PR but I’m happy because it’s been so long since I PR’d and I have been focusing on front squats lately. Can’t wait to see how things progress. A) Back Squat to 1RM then 5 down sets: up to 333# for a 1# PR!

a.m. Massage with James Tatum – Upper body focus – Feeling awesome! A) Snatch – singles for consistency and technique: 165 x 10 singles 170# 10 singles B) Power Snatch: 65#x3, 85×3, 95×3, 105×3 – stopped because hands were dying C) Push Press to 1RM up to 175# for a 5# PR yay! Felt like