David Tate

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
42
Height:
5' 7"
Weight:
165 lbs

August 4, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140804
Description: BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was "heavy" this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.

Conditioning

For time:

100' HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50' OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100' HS Walk
Results: 18m 50s
Workout scaled
Modifications at: 30' HS Walk (terrible)
45# DB
95# bar (could have increased this)
Athlete's Notes: BBG: 115-105-95
Strength/Skill: 1a)8+3 - 7+3 - 7+3 1b) 135 - 155 - 155
Conditioning: 18:50 ( 30' HS walk, 45# db, 95# bar)

1 similar workout

Date Name WorkoutDescription Results
08/04/2014 Outlaw 140804 BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was "heavy" this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.

Conditioning

For time:

100' HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50' OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100' HS Walk
 18m 50s
Workout Scaled