Jonathan Schabruch

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

September 4, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140903
Description: BB Cycling

1) 3+1X5 Split Jerk (no drops) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 Ring Dips
15 TTB

Rest 1:1
Results: 19m 32s
Performed as RX
Athlete's Notes: At home at 10:15am.
1) 185-195-195(3)-155X8
A) 155-165-175 (Go heavier next time)
B) 155-165-175(6)
Cond:
Splits 2:31, 2:39, 3:10, 2:58. RDs 20, 20, 14/6, 15/5. TTB 15, 15, 11/4, 15.

1 similar workout

Date Name WorkoutDescription Results
09/04/2014 Outlaw 140903 BB Cycling

1) 3+1X5 Split Jerk (no drops) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 Ring Dips
15 TTB

Rest 1:1		 19m 32s
Performed as RX