Charles Drake

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

September 17, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140917
Description: BB Cycling

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.

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

Tabata Intervals of (8 rounds - :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.
Results: 292 reps
Performed as RX
Athlete's Notes: Did conditioning first due to time constraint. Did not get to strength skill sets.

KB: 12, 10, 11, 11, 9, 12, 10, 8
SQ: 16, 17, 16, 17, 15, 14, 14, 15
SU: 10, 11, 10, 11, 11, 11, 11, 11

Split jerks: 95, 105, 115, +1@95 12 reps

1 similar workout

Date Name WorkoutDescription Results
09/17/2014 Outlaw 140917 BB Cycling

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.

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

Tabata Intervals of (8 rounds - :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.		 292 reps
Performed as RX