Kristen Drake

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Female
Age:
--
Height:
--
Weight:
--

June 26, 2013

Performed at: Sheepdog CrossFit
Description: Strength 1

*If last weeks squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 Click Here for Smolov Calculator

HBBS 7X5 @ 75% rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of todays max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2

1a) 4XME Strict Pullups rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper medium/heavy, rest 30 sec
Results: 1m 00s
Performed as RX
Athlete's Notes: HBBS: 110;
Snatch: 45x3, 65x2, 70x2, 75, 80(f), 80x2, 85 (fx2);
Emom:75;
Clean: 75, 85, 95, 105 (fx2), 105;
Emom: 90;
Me pullups: 3, 3. 3, 3;
Reverse hyper 4x20

1 similar workout

Date Name WorkoutDescription Results
06/26/2013 Strength 1

*If last weeks squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 Click Here for Smolov Calculator

HBBS 7X5 @ 75% rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of todays max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2

1a) 4XME Strict Pullups rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper medium/heavy, rest 30 sec		 1m 00s
Performed as RX