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Old 07-01-2018, 03:52 PM   #1801
Shaun Gross
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Re: Shaun's workout log

Saturday 30 June 2018

A. 100 x 100kg Powercleans (Partner workout)

18.30

Done this with a buddy who was taking longer than I was. I probably did 53 of the powercleans as he failed a few. This was alright. By myself I reckon sub 15 or 13 minutes could be a good goal.

B. Running
3 x 400m on the 4min


1:30, 1:29, 1:30

Consistent. I need to run more so this is going to be at least a weekly occurance.
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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 07-02-2018, 02:14 PM   #1802
Shaun Gross
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Re: Shaun's workout log

Monday 2 July 2018

A.
For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Pull-Ups
800 Meter Run
10 Strict Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges


14:55


KB swings - UB, 20/20
Pushups - 10/5/5
Pullups - steady singles (about a minute)
Lunges (sets of 5) - horrible

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 8 x 60kg barbell rows
Minute 2 – Side Plank (Left) x 30 seconds
Minute 3 – Side Plank (Right) x 30 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30 seconds

Completed
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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 07-03-2018, 06:20 PM   #1803
Shaun Gross
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Re: Shaun's workout log

Tuesday 3 July 2018

A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes


Start around 70% of your 1-RM and build in load over the course of the 6 sets.

80kg, 85kg, 90kg, 95kg, 100kg, 105kg

The actual squats were fine, it was just dealing with the wrist pain.

B.
For time:
Row 1000 Meters
60 x 22.5kg DB snatches


6:29

Row in 3:50
DB snatches unbroken in about 2:25 (I need to start cycling them a bit faster)
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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 07-04-2018, 01:18 PM   #1804
Shaun Gross
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Re: Shaun's workout log

Wednesday 4 July 2018

5K run.

29 minutes flat.

About 2.15 off PR, but my legs and lower back were pretty smoked coming into this.

Sore knee now - gutted.
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Old 07-08-2018, 01:27 PM   #1805
Shaun Gross
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Re: Shaun's workout log

Friday 6 July 2018

Knee pain has abated a bit..

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps


Press - 4x70kg, 4x75kg, 4x80kg, 2x85kg
Push press - 3x90kg, 3x95kg, 3x100kg, 3x105kg.


These weren't good tonight. Well off PRs. I made 115kg for a triple last time we did this a while back. Just no shoulder strength tonight.

C.
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)


Pullup bar at fingertips (the height my only pullup bar is at).

6:55.

Rode in 1:55. Legs just felt super heavy tonight - all the cycling lately probably. Burpee pullups were steady in 4.50ish.
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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 07-08-2018, 01:34 PM   #1806
Shaun Gross
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Re: Shaun's workout log

Saturday 7 July 2018

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

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more


120kg x 2
130kg x 2
140kg x 2
145kg x 2
-added belt
150kg x 2

Felt a bit weak tonight.

B.
20 min EMOM
min 1: 15 cal row
min 2: 10 T2B
min 3: 15 cal row
min 4: 10 x 100kg deadlifts


Completed.

Rowed at 1350 pace
T2B - UB up until last round which was 7/1/1/1
Deadlifts - UB

This was a good one. Not too intense but it still pushed me
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Old 07-09-2018, 12:57 PM   #1807
Shaun Gross
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Re: Shaun's workout log

Monday 9 July 2018

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

95kg x 3, 100kg x 3, 103kg x 3, 100kg x 3, 105kg x 3

The 3rd and 5th sets were very heavy. Gotta sort out this abysmal bench technique.

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups


Done with 22.5kg (50 pound) dumbbell.

4:09, 4:22, 4:32

Rowed in 1:51, 1:50, 1:49
DB snatches - unbroken in 45ish seconds
Pushups - fell apart. Tricep fatigue. Was doing mainly sets of 4-5, but the last round got done to quick doubles. I hate horizontal pressing..
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Old 07-10-2018, 01:25 PM   #1808
Shaun Gross
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Re: Shaun's workout log

Tuesday 10 July 2018

A.
Take 20 minutes to build to today’s 1-RM Front Squat


70kg x 2
90kg x 1
110kg x 1
130kg x 1
140kg x 1
-added belt
150kg x 1
160kg x 1
166kg x 0


Pretty good tonight. got stuck halfway up with 166kg - which would've been the second heaviest lift I've ever done (keeping in mind I've doubled 165kg). Not bad for having cycled 14km each way to work that day.

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)


8:49

Just used 93kg (205pounds) as I knew that 120kg (264pounds/75%) was going to be too much tonight. Runs in 1:55, 2:10, 2:15 and front squats unbroken. Afterwards I realised I probably should've been braver as 105kg was probably going to be managable based on how the sets in the workout felt..
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Old 07-15-2018, 01:13 PM   #1809
Shaun Gross
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Re: Shaun's workout log

Wednesday 11 July 2018

A.
Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps


Build over the sets to establish a 2-RM power clean & jerk.

70kg, 80kg, 90kg, 95kg, 100kg

Stopped after the 5th set. It wasn't that hard but I was getting a bit too much knee pain. Probably a hangover from last nights running and heavy front squats (and I know I sound like a broken record, but the bike commuting is still beating me up!).

B. Modified to the "Fitness" workout as my knees were feeling a bit sore and I didn't want to drop the barbell heaps with the sleeping kiddos.
9min amrap of 3/3 of burpees and 24kg KB swings
6/6, 9/9 and so on..


15 burpees into the round of 21. 141 reps

Tried to keep steady and moving. Only the round of 18 burpees was broken up into 6/6/6. I've made a rule to myself of no "step down" burpees and have managed to keep to it.

Rest day tomorrow!
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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 07-15-2018, 01:15 PM   #1810
Shaun Gross
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Re: Shaun's workout log

Friday 13 July 2018

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.


120kg x 10, 135kg x 10, 150kg x 10, 165kg x 6, 180kg x 5

Really felt weak tonight. Bumped up the percentages a tad (felt good going into this) and couldn't make the reps on the last rounds.

B. Modified last nights work into a relatively low-intensity EMOM

24mins, on the 2mins, 3 rounds of
a) 30cal row
b) 10 strict pullups
c) 10 strict chinups/pullups
d) 1min plank


Completed.

Row in 1:25 each time (1350 cal/hour average pace)
HSPU - UB
Pullups - 5 UB strict chinups + 5 singles on strict pullups
Plank - completed easily enough

Just what I needed - No real "intensity" while getting some good volume in.
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