Jonathan Schabruch

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

April 30, 2014

Performed at: Sheepdog CrossFit
Workout Name: Power 140430
Description: BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) - 1X3@95%, 1X3@90% - rest as needed

Accessories

1a) Weighted Glute/Ham Raises: 3X15 AHAP

1b) GHD Sit-ups: 3X25

Conditioning

4 rounds of:

1:00 ME Strict + Kipping HSPU (As many strict as possible before switching to kipping)
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20
1:00 Rest
Results: 368 reps
Workout scaled
Modifications at: Subbed DU for row.
Athlete's Notes: Power 1) 165-185-205-215(2). No drop sets. A) Subbed Good Mornings with 25lb plate on the back of my head. B) Subbed V-ups. Strict/Total HSPU 19/26, 9/16, 6/15, 5/15. DU 60, 65, 60, 73. BBJO 9, 10, 9, 10.

1 similar workout

Date Name WorkoutDescription Results
04/30/2014 Power 140430 BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) - 1X3@95%, 1X3@90% - rest as needed

Accessories

1a) Weighted Glute/Ham Raises: 3X15 AHAP

1b) GHD Sit-ups: 3X25

Conditioning

4 rounds of:

1:00 ME Strict + Kipping HSPU (As many strict as possible before switching to kipping)
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20
1:00 Rest		 368 reps
Workout Scaled