Category: Rebecca Gerdon

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

a.m. Massage with James Tatum – Upper body focus – Feeling awesome! A) Snatch – singles for consistency and technique: 165 x 10 singles 170#

A) Front Squat: 5×5 @ 225# Felt super strong B) C&J from blocks @ knee: 65kgx2, 80x2x2, 86x2x2, 92×2, 100×1 65, 85, 95, 95, 100,

A) Snatch Ladder Competition WOD: Based off of 200# instead of 209 0-3 min: 70% x 9 (140#) 3-6 min: 75% x 7 (150) 6-9

Was super frustrated with snatches because I wasn’t able to go very heavy but front squats were awesome and I got more pull-ups than last

Active Recovery walk for an hour at Anne Springs Greenway

A) Back Squat to a heavy 2 then -10% 4×2 up to 307# x 2 275# x 2×4 B) C&J Waves: 65%, 70%, 75%  

A) Snatch Pulls: 4×3 @ 185# B) Snatch Alternating EMOM: 1st min: Low Hang Snatch 2nd min: High Hang Snatch Don’t increase weight unless I

A) Front Squat: 5×5 @ 220# B) 2 Cleans + 1 Jerk: only up to 195#. Kept missing jerks higher than that because of knot

A) Low Hang Snatch: 85×3, 105×3, 125×3, 135×3, 145×3, 155×2, 160×2 145#x2x5 B) Good Morning: 145×10, 155×10,  155×20 Talk about a back pump! C) Press: