Jonathan Schabruch

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

October 7, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140930
Description: BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) - rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 C2B Pullups

Rest 1:1

*Each run should be all out effort. Do not pace to do Pull-ups faster.
Results: 18m 37s
Performed as RX
Athlete's Notes: At home at 11:30am.
DND BBG.
A) 185-205-215-215(1)-165X6.
B) 19/3-13/3-11/3-8/3
Cond:
Splits 2:22, 2:42, 2:51, 2:47. C2B 10/5/5 throughout.

1 similar workout

Date Name WorkoutDescription Results
10/07/2014 Outlaw 140930 BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) - rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 C2B Pullups

Rest 1:1

*Each run should be all out effort. Do not pace to do Pull-ups faster.		 18m 37s
Performed as RX