Charles Drake
Hometown:
Newberry , Florida
Gym:
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs
August 22, 2019
| Performed at: | Sheepdog CrossFit |
| Description: | A) Core - 30 on : 30 off x 3 rounds - Hollow Body Hold - Superman - Side Plank (right) - Side Plank (left) B) Push - 5 second Eccentric Push-ups x 8 reps (drop to knees and push-up to reset) - Shoulder Tap x 10ea - Rest 60-90 seconds and Repeat for 3-5 rounds C) Pull - Seated Banded Ring Lat Pulldown x15 reps (if they cant be done unbroke, band tension is too high) - SA DB Bent Over Row x 10ea (use free hand on a box or bench to support torso) - Rest 60-90 seconds and Repeat for 3-5 rounds D) Accessory - DB Squeeze Floor Press x 8 - Supine DB Skullcrusher x 12 - Knee Tucks with Feet on Wall Ball Holding a Plank Position x 15 |
| Results: | DB Bent over row @45 lbs lbs DB Squeeze @35 lbs Skull Crushers @25 lbs Performed as RX |
| Athlete's Notes: | Gymnastics camp |
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