Category: Rebecca Gerdon

A) Power Clean to a heavy 5: Up to 200# for a PR and then 205# for another! B) 8 min EMOM: Power Clean +

A) Front Squat: 5×5 @ 200# B) Pull + 3 Hang Snatch to a heavy set: up to 165# x 3 then missed the 3rd

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

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

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

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

First day of training after the Arnold! Had a blast and took 4th overall for the women, which is cool 🙂 Now to prep for

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

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

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