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Old 05-02-2012, 02:07 PM   #321
Shaun Gross
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Re: Shaun's workout log

Wednesday 2 May 2012

WOD 120501:

BB Gymnastics

1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.


1) 80kg all sets - All reps easy but got very breathy
2) 75kg x2, x3, x1, x2 - I was moving slow today. Just didn't have it

Strength

1a) 3X5 Deadlifts – heavy, rest 60 sec.
1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.


1a) 160kg x 5 all sets - These felt good, but slightly heavy. Grip wasn't an issue at all
1b) 3 + 7 for all sets - These got grippy and rippy.

Conditioning

4 rounds for total reps of:

2 minute AMRAP of:

40 OHS @ 65/45#
60 Double-Unders

Rest 2 minutes after each round.


My shin was bothering me again so I left out the double unders

40 OHS - 15 seconds remaining
32 OHS
32 OHS
33 OHS

Holy shoulder, quad and elbow endurance batman. This was not fun!

Good nights training. Not even feeling that sore this morning..
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30/180cm/88kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 103kg/Log
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Old 05-03-2012, 02:00 PM   #322
Shaun Gross
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Re: Shaun's workout log

Thursday 4 May 2012

WOD 120502:

BB Gymnastics

10 minutes to establish a 1RM Snatch from blocks (just below the knee).

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.


70kg, failed on 72.5kg. Legs very stiff from yesterdays 140 OHS. Couldn't moved very fast. Sigh

Strength

1a) 3 X ME Bench Press @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.


1a) 100kg x 3 for all sets. Shoulders felt tweaky right away and I felt real weak.
1b) Used a 32kg KB. Completed. Felt like a very weird movement - I used to do these at uni around 6-7 years ago and haven't done them since. Oddly hard on the abs.

Conditioning

For total time:

3 rounds of-

20 Pistols (alternating)
3 Rope Climbs 15′

*then

50 T2B

*then

3 rounds of-

20 Wall Balls 20/14#
5 Power Cleans 225/145#


Skipped. I warmed up to a 90kg Powerclean which felt much too slow and hard. Decided to skip as I felt very fatigued.
Practiced a few BFK pullups, KB snatches and pistols down to 2x20kg plates while I was packing up my weights.

Rest day today and I'll hit it hard tomorrow.
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30/180cm/88kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 103kg/Log
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Old 05-06-2012, 02:38 AM   #323
Shaun Gross
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Re: Shaun's workout log

Saturday 6 May 2012

Snatch - Work up to 1RM

75kg (Equals PR). Failed 77.5kg. Happy with this, the most solid rep I have done for a while. I had video of one of my earlier reps and it seems I'm not even getting down to a full squat either. Gotta work on that

Strength

1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.

1a) 100kg, 105kg, 105kg, 105kg - Freaking difficult! Last 2 reps of last set were just normal front squats. Can't believe how hard these were
1b) Subbed 6 strict ring dips + 6 C2B pullups. Felt good.

Starting warming up the hang cleans for the conditioning but my hook grip was hurting and I wasn't feeling that keen to be honest so I skipped it.

Sunday 7 May 2012

WOD 120505:

BB Gymnastics

1) 12 minutes to establish a 1RM Jerk.

Notes: No more than 5 attempts. Yes, you may use a rack.

2) 5X2 Clean From Blocks (just below knees) @ 75% – rest 60 sec.


1) 110kg, failed at 122.5kg but was really close. Next time
2) 85kg for all sets. Felt easy!

Conditioning

“Fran”

21-15-9 of:

Thrusters 95/65#
Pullups


4:54 (approx 2 minute PR!)

Very happy about this. Unbroken Thrusters all rounds (they were suprisingly easy). Pullups 7-7-7, 5-5-5, 3-3-3 with 5 breath breaks between sets. Hard work! I know I can get this down even more, but I'm stoked with my huge PR.

Good day!
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Old 05-07-2012, 09:02 PM   #324
Milton Brisson
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Re: Shaun's workout log

Hey Shaun. I see you are doing the Outlaw thing, are you pretty competitive? Looks like its working out if you are PRing your Fran by 2 minutes! Nice job!
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Old 05-07-2012, 09:21 PM   #325
Shaun Gross
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Re: Shaun's workout log

Quote:
Originally Posted by Milton Brisson View Post
Hey Shaun. I see you are doing the Outlaw thing, are you pretty competitive? Looks like its working out if you are PRing your Fran by 2 minutes! Nice job!
Hey Milt,

Thanks for the comment mate, I've been following your log for a while and it seems like you're making some good progress at your new affiliate lately!

In regards to the Outlaw I just follow it because it is smart programming. I'm not competitive at all (although I love to compete if you know what I mean) but its still really good programming for me to follow - especially in terms of practicing olympic lifting and avoiding my numerous weaknesses.

Like you, I've definitely got the (powerlifting) strength to hang with most of the elite in crossfit, but my olympic lifting/body composition/metcon needs a lot of work!
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30/180cm/88kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 103kg/Log
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Old 05-08-2012, 01:50 AM   #326
Shaun Gross
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Re: Shaun's workout log

Tuesday 8 May 2012

Didn't do Outlaw tonight as some buddies wanted to work out at another guys house.

Back Squat

60kg x 3
100kg x 1
140kg x 1
160kg x 1
170kg x 1
186kg x 0
181kg x 1

Holy moley that 181kg rep was difficult. This was on a very thick powerlifting bar and I feel it made a difference. I haven't been doing heavy backsquats lately either so it was harder than it should've been.

Note - He didn't have enough weight so we were hanging kettlebells off the bar to get the desired weight.

Conditioning

Partner Cindy - Rest while the other 2 work.

Total rounds - 32. I did either 12/13 of them. This was bloody easy - everything was unbroken. Barely got winded. Very happy with this as the last time I did this partner workout it got hard. I reckon I could hit a 17-18 round Cindy now? which would be a PR by 2-3 rounds. Very happy with my fitness improvement!

Back Squat (for the sake of it)

100kg x 1
140kg x 8 - Very hard on the last 2 reps. Lower back feels a little bit lit up.

Good fun tonight. It was cool working out with buddies to music and inside! instead of out in my cold carport! Ha.

Staying the night at my parents tomorrow night due to the floor sanders and polishers coming to our house and the chemicals not being safe for our baby. I'll bring my KB and jump rope and hopefully get some good conditioning in.
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30/180cm/88kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 103kg/Log
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Old 05-09-2012, 01:39 PM   #327
Shaun Gross
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Re: Shaun's workout log

Wednesday 9 May 2012

Stayed at my parents tonight. Had a good time but didn't leave much time to do excersise..

8 HSPU on the minute for 5 minutes.

Completed. I did 8, 8, 8, 5/3, 4/4
Happy with my shoulder strength endurance - Especially with small breaks.

Max reps 24kg KB swing - 52 (PR by 1)

I might've been able to eek this out to 60 reps but my forearms were screaming and 52 was my goal. Happy with this.

I'll try and amalgamate (sp?) the stuff from Outlaw over the last 3 days into one session tonight. I'm thinking..

Snatch
Clean and Jerk
Bench Press

WOD - Pullups and Running

Should be a good night.
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Old 05-10-2012, 01:59 AM   #328
Shaun Gross
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Re: Shaun's workout log

Thursday 10 May 2012

Kind of took another day break from Outlaw tonight. I was feeling a bit down and wanted to do stuff I would find more fun to be honest.

Barbell Gymnastics

1) Snatch - 60 second rest
2) Clean and Jerk - 60 second rest


1) 65kg doubles x 5 sets - 2 fails total. Felt OK tonight
2) 90kg doubles x 5 sets - No fails. Felt real good.

Strength

1a) 3 x Shoulder Press, 60 second rest
1b) 3 x Weighted Pullup


1a) 70kg, 75kg, 80kg (PR), 82.5kg x 2 (F on 3rd rep)
1b) 10kg, 15kg (PR), 15kg, 15kg x 2 (F on 3rd rep)

These felt good, nice to PR the shoulder press. The weighted pullups felt real good too.

Front Squat

110kg x 1
130kg x 1
140kg x 1
150kg x 1
155kg x 0
155kg x 0

A little bit gutted to fail the 155kg rep, but I haven't been doing heavy front squats lately. Weird though because the 150kg felt real good and quite fast. Ahh well, another day. I'm good to get near my PR after a bit of practice I think.

Fun night!
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30/180cm/88kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 103kg/Log
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Old 05-12-2012, 10:54 PM   #329
Shaun Gross
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Re: Shaun's workout log

Saturday 12 May 2012

WOD 120511:

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.


1) 65kg x 1 x 5 sets - All felt easy
2) 1 break
3) 70kg x 0, 70kg x 1 - Hard
4) 2 breaks
5) 75kg x 0 x 2 - Last rep felt very close

I did this in my chucks as my dress/oly shoes are impossible to double under in. So this made all my reps power snatches. I still felt very off in the chucks. I was very close on the last rep of 75kg - I would've got it in my other shoes.

So I guess snatching didn't go so well today.

Strength

1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.


Note: I did standard front squats instead of 1&1/4

1a) 120kg, 125kg, 130kg (Equals PR?), 135kg x 4
1b) 8 + 4, 6 + 3, 4 + 3, 2 + 4

Front squats felt real good and strong. I didn't go for the 5th rep of 135kg as I most probably wouldn't have got it. Happy how they went though.
HSPU's - The strict ones felt good but the kipping ones were horrible! I suck so bad at them..

Conditioning (pain threshold)

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1


I was feeling pretty lousy so I skipped this.

I warmed up to 2 HPC's of 90kg which felt pretty good though.

6 x 5 T2B's as I put away my weights.

Sunday 13 May 2012

WOD 120512:

BB Gymnastics

1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.


1) Worked up to 100kg (PR!) - Happy with this! Probably had a little bit more in the tank
2a) 100kg x 4 x 3 - These all felt very strong, again I probably had a little bit more in the tank.
2b) 120kg x 4 x 3 - These felt OK. I still find the movement a little bit funny. On the 3rd round one of my reps went to about my belly button or a bit higher - I think I could get under this by the end of the year!

Conditioning

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups


8:40

Freaking horrible. First time doing Jackie
Row - 3:42.
Thrusters - 20/10/10/10 - I just didn't have anything in my legs
Pullups - 5/5/5/5/3/2/2/3 - I had nothing in my forearms at this point.

I skipped the second portion of the WOD due to time constraints.

I'm terrible at metcons..
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30/180cm/88kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 103kg/Log
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Old 05-15-2012, 04:13 PM   #330
Shaun Gross
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Re: Shaun's workout log

Tuesday 15 May 2012

No Outlaw today, worked out with some buddies again.

Clean and Jerk

20kg x 3
40kg x 3
60kg x 2
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Equals PR)

Happy with this, probably could've gone for a PR but didn't want to fail, ha. The jerk was rock solid.

Back Squat

60kg x 3
100kg x 1
150kg x 1
170kg x 1
180kg x 0 (wtf?)
160kg x 3 (F on 4)

Very disappointed with my back squat lately. I didn't have my belt with me but that's no excuse. I'll try again tonight I think (Back to doing Outlaw tonight)

Conditioning - Fight Gone Bad

Sub Burpees for Wallballs
Sub 16kg KB swings for Row

Total - 286.

A little bit disappointed with this as well. I tried proper fight gone bad and got 295 the first time. Obviously this is a bit different so its hard to compare. I should've pushed harder though.

Looking forward to working out tonight if I have the time..
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