C Drake

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
47
Height:
--
Weight:
180 lbs

April 28, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130426 outlaw cf
Description: Strength
1a) 7X3 Deadlifts

1b) 7X3 Bench Press heaviest possible/heavier than last week, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill
15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-
10 minute AMRAP of:
10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort
Results: 2 rounds 15 reps
Performed as RX
Athlete's Notes: Dl-225(3),245(3),275(3)
Bp-165(3),185(2),195(3),2001(1)
Run-newberry track-121,119,118,121
Hands r done. Starving, no breakfast

1 similar workout

Date Name WorkoutDescription Results
04/28/2013 130426 outlaw cf Strength
1a) 7X3 Deadlifts

1b) 7X3 Bench Press heaviest possible/heavier than last week, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill
15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-
10 minute AMRAP of:
10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort

 2 rounds 15 reps
Performed as RX