Jonathan Schabruch

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

September 26, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140919
Description: BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4X1:00 ME Strict HSPU w/ added deficit (set 1 on floor, set 2 on 1 10# plate, set 3 on 2 10# plates, set 4 on 3 10# plates) - rest 2:00

1b) 3X15 Reverse Hypers - medium/heavy, rest 2:00

Conditioning

5X800m Run - 90-95% effort, rest 1:1
Results: 28m 22s
Performed as RX
Athlete's Notes: At home/NHS track.
1) DND
2) TNG. 135-155-165-185(2) - grip failed.
A) 22(floor)-13(10s) - 11(25s) - 8(25s + 10s)
B) GMs 95-65-65 these hurt.
Cond:
3:07, 3:09, 3:14, 3:08, 3:06 - terrible splits but hammies wwere shot from GMs.

1 similar workout

Date Name WorkoutDescription Results
09/26/2014 Outlaw 140919 BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4X1:00 ME Strict HSPU w/ added deficit (set 1 on floor, set 2 on 1 10# plate, set 3 on 2 10# plates, set 4 on 3 10# plates) - rest 2:00

1b) 3X15 Reverse Hypers - medium/heavy, rest 2:00

Conditioning

5X800m Run - 90-95% effort, rest 1:1
 28m 22s
Performed as RX