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Old 05-30-2018, 01:36 PM   #1781
Shaun Gross
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Re: Shaun's workout log

Wednesday 30 May 2018

A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.


90kg, 100kg, 105kg, 110kg, 115kg

Very hard last rep of last set. Happy to be only 7.5kg off all time PB triple though!

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups


5 rounds + 10 Push press + 10 lunges.

Those lunges wrecked me! Pullups in 4/3/3 and easy push press. I really need to get better at lunging!

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm


1) first 10 reps with 1kg plates, the next 10 and 20 for the next set unweighted.
2) done with a 16kg Kettlebell. Very wobbly!


First time doing either of these exercises. Very surprised with how much reverse snow angels lit up my upper back and shoulders!
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 06-04-2018, 04:06 PM   #1782
Shaun Gross
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Re: Shaun's workout log

Friday 1 June 2018

A. Deadlifts - 5 rounds on the 3min

180kg x 5 x 5

Done beltless. Felt very heavy this morning!

B. 50-40-30-20-10
Assault Bike
Rower


19:25

Biked at 500 pace first round, then 360ish the rest of the time
Rowed at 1200 pace first 3 rounds, 1300 on second to last, 1600 on last round

Tough.
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Old 06-04-2018, 04:13 PM   #1783
Shaun Gross
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Re: Shaun's workout log

Monday 4 June 2018

A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes


Snatch - 80kg
Box jumps - to 34inch


Starting moving better as I went along

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%


170kg x 1, 160kg x 2 x 2, 150kg x 2 x 2

All done beltless. Very hard for me today - hence why the lowering of the weights. Just didn't feel very strong (I think Friday's deadlifts have wasted me!)

C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar
12 Kettlebell Swings (32/24 kg)


4 rounds + 3 thrusters + 6 T2B

Tough on the grip. T2B UB through the first 3 rounds.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 06-05-2018, 07:38 PM   #1784
Shaun Gross
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Re: Shaun's workout log

Tuesday 5 June 2018

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)


A. 4 rounds + 480m row

Rowed 1:51-1:53 each round
Single unders - unbroken (too easy tbh)
Hspu - 10, 6/4, 7/3, 10

Apart from the 2 breaks on hspu I just kept moving. Single unders are too easy of a sub (while rx quantity of double unders is too much). Usually I sub half doubles half singles but my head wasn't in the game to be frustrated tbh.

B. 3 rounds + 3cal bike

Fell apart on this one hard. Biked at 480, 350, 350 watt pace. Pushups broken from the get go into 5s down to 3s. Wallballs 15/10, 10/10, 10/10. Disappointed about breaking up the wallballs but my triceps were just gone.. Those strict hspu really got to my arms!
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Old 06-10-2018, 01:47 PM   #1785
Shaun Gross
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Re: Shaun's workout log

Wednesday 7 June 2018

Practiced some events for a doubles comp this coming weekend.

A. Clean and Jerk (in 3 min window)

110kg
120kg

Stopped it there. It was fine but no point pushing it today

B. 2 workouts, split with your partner however you want

B1 - 7 min window
9 power snatches
15 squat cleans
21 clean and jerk
15 thrusters
9 squat snatches

- all with 60kg

- 3 min break

B2 - 2K row


B1 - 4:50
B2 - 6:19

Barbell workout was fine. Fell apart on the squat snatches though.

The row was horrible. Absolutely horrible. Held back-to-back 1:33's and I haven't felt pain like that in a long time. Very happy with this time and effort
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Old 06-10-2018, 02:44 PM   #1786
Shaun Gross
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Re: Shaun's workout log

Saturday 9 June 2018

Comp day

10.30 - Workout 1 and 2 (back to back)

1 - 5 min timecap

2 x 400m run with 22.5kg dumbbell


I ran first - Did my 400m in about 1:35ish. My partner did it a bit faster.
We finished in 3:03 and were 23rd place (out of 27). Not a great start, but to be expected..

2 - Starts at the 5min mark, 9 min timecap

20 DB snatch (22.5kg)
30 T2B
20 DB Snatch
20 Pullups
20 DB Snatch
10 C2B
20 DB Snatch
10 Burpee C2B

Partner has to hold dead hang on pullup bar while other partner is DB snatching.


6:52

20-30 seconds faster than originally in practice. This was good for 12th place.

1:00ish - Workout 3

Partner 1 - 3 min window to set 1 rep snatch
Partner 2 - 3 min window to set 1 rep clean and jerk


My buddy hit an all-time PB of 85kg on the snatch. Stoked for him!

Me - 110kg, 120kg, 130kg on the Clean and Jerks

Recent era (last 1.5 years) PR so I'm stoked!

This was good for 2nd place - Here we started our climb up the leaderboard.

3:50ish - Workouts 4 and 5

4 - 7 min cap - Barbell Chipper (break up reps as desired)
7 min window
9 power snatches
15 squat cleans
21 clean and jerk
15 thrusters
9 squat snatches

- all with 60kg

-3 min break

5 - 2K row (break up distance as desired)


4 - 4:10

This went really well, 40 seconds faster than in practice. We came 4th in this one.

5 - 6:29

Slower than in practice but I'm still very happy with this one. I held back-to-back 1:33's and I've never felt that kind of pain in my butt before (hurr hurr).. Our transitions were a bit slower than in practice and my mate rowed a tad slower, but still very proud of him. We won our heat and came 3rd overall.

Overall - 45 points and 6th place.

Very happy with this result. Quite sad really that over half our points came from one event (the running event). I guess it shows a big hole in our game! Next year we'll win it
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 06-18-2018, 01:21 PM   #1787
Shaun Gross
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Re: Shaun's workout log

OK so I'm quite behind on my log...

Monday 11 June 2018

A. Front squats on the 3min for 6 sets


120kg x 2 x 4, 125kg x 2 x 4, 130kg x 2 x 4

These felt good. First time front squatting heavy since those horrible paused singles several weeks ago. Much easier with no pause! All done beltless.

B. 24min amrap
3 strict pullups, 9 t2b, 15cal row, 6 strict hspu, 12 kb swings.


7 rounds + 3 pullups.

Just tried to keep moving. Pullups broken into singles after 2nd round, t2b broken into 5/4 after 2nd round. Otherwise unbroken. Rowed at 1050-1100 avg pace.
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Old 06-18-2018, 01:24 PM   #1788
Shaun Gross
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Re: Shaun's workout log

Tuesday 12 June 2018

A.
Six sets of:
Push Press x 2-3 reps
Rest 2 minutes

Build to today’s heavy 2-3 reps.


95kgx2, 100kgx2, 105kgx2, 110kgx2, 115kgx2, 120kgx1(failed on second rep)

Push press felt a bit weaker than usual tonight. I'm thinking last night's hspu weakened the triceps.

B.
Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
10 Burpees
Max Reps of Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of three sets.


27, 27, 24


Runs in around 1:50ish
Burpees fast
Push press - 7/6/7/7, 7/7/6/8, 7/6/5/6

Tried to run hard as its a real weakness of mine.. Triceps were smoked from push presses!
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 06-18-2018, 01:25 PM   #1789
Shaun Gross
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Re: Shaun's workout log

Wednesday 13 June 2018

Away for work so I dropped into a local gym.

A. Build to 3RM hang powerclean


60kg, 80kg, 90kg, 95kg, 100kg,
105kg x 2 x 3 (Pushed into squat cleans on last 2 reps each time)


B. Partner workout
30 T2B
30 deadlifts @ 80kg
20 powercleans @ 80kg
20 synchro lateral barbell burpees

Everything but burpees can be split up/shared while burpees are done synchro


3 rounds + 81 reps

Horrible. My partner carried me (he had scaled down to 60kg). I was doing 10 reps of each by the last 2 rounds.. The burpees were terrible.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 06-18-2018, 01:29 PM   #1790
Shaun Gross
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Re: Shaun's workout log

Friday 15 June 2018

So I started bike commuting today - 14km each way. I really enjoyed it but it's taken its toll out of my legs. I've also been away for a few nights and had a comp last weekend so have missed several of the programmed workouts recently..

I decided to have a make-up night of a couple of things that have looked fun..

A. Deadlifts (from last Wednesday) on the 3 min

160kgx5, 170kgx4, 180kgx3, 190kgx2, 200kgx1 (fail on second rep), 170kgx5.

All done with a belt - super hard tonight!

B. 15 lateral burpee over rower, 40 Cal row, 15 lateral Burpee over rower, 40 Cal row, 15 lateral Burpee over rower.


7:38

Tough. Rowed at 1200 pace and tried to stay steady on the burpees. Happy with the outcome!
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