Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

September 3, 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: 20m 26s
Performed as RX
Athlete's Notes: Split Jerks 3+1x5: 95/115/135

Pause front sq: 115
Push press behind neck: 115

Dips: 10,5,5/8,7,5/7,3,4,3,3/8,4,3,3,2
TTB: 10,5/8,7/10,5/6,3,6

1 similar workout

Date Name WorkoutDescription Results
09/03/2014 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		 20m 26s
Performed as RX