Jonathan Schabruch

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

September 23, 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: 267 reps
Performed as RX
Athlete's Notes: At home at 10am.
1) DND
A) 185-195-195
B) 155-165-165
Cond:
KBS 10-10-10-9-9-9-9-9. Squats 14-15-13-12-13-13-13-13. SU 12-12-11-11-10-10-10-10.

1 similar workout

Date Name WorkoutDescription Results
09/23/2014 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.		 267 reps
Performed as RX