Charles Drake

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

September 8, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140908
Description: BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% 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.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1" (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)
Results: 2 rounds 25 reps
Performed as RX
Athlete's Notes: Block snatch: 75, 95, 115, 115, 125(f), 115

T&G : 95, 105, 115. +1: 95

Plank hold: 2:00, 1:15, 1:35

AMRAP: first set strict 15, 8/7, 7/8. Unable to kip.
Jump splits @ 65.

1 similar workout

Date Name WorkoutDescription Results
09/08/2014 Outlaw 140908 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% 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.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1" (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)		 2 rounds 25 reps
Performed as RX