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Old 10-08-2018, 01:26 PM   #1861
Shaun Gross
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Re: Shaun's workout log

Monday 8 October 2018

So I got sick for 1.5 weeks then went away on a holiday. First time touching a barbell in 18 days today!

A.
Powercleans


Worked up to a difficult 110kg.

B.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

C.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1


Worked up to 170kg then 130kg x 3 x 3 at tempo. These felt super heavy!

D. Modified as dropping the barbell would wake up the kiddos.

3 rounds of 2 min on, 2 min off of 250m row + 60kg front squats.

15 reps each round.

Finished each round with 10 seconds to spare. Only in last rounds did squats get really tough. Rowed at 1:44 pace.

Great to be back!
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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 10-09-2018, 02:06 PM   #1862
Shaun Gross
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Re: Shaun's workout log

Tuesday 9 October 2018

Took it a bit easy after feeling wrecked from the night before

A.
Press - On the 3 mins


80kg, 85kg, 90kg, 93kg (F), 93kg

Bloody hard on the last 3 reps. Possibly the slowest press I've ever done!

B.
Every 2 mins for 5 rounds

5 strict pullups


Completed easily. Just getting some volume in.

C.
Every 8 mins for 3 rounds
800m run


3:42, 3:39, 3:30

I hate running.. Checking Google Maps places the actual distance at 770m but that's close enough..
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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 10-11-2018, 01:51 PM   #1863
Shaun Gross
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Re: Shaun's workout log

Thursday 11 October 2018

Had Wednesday off because I felt smashed.

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Done with 95kg


10:54 (14 seconds less than PR)


Rows - 1:54, 1:58, 2:01 pace
Deads - UB
Box Jumps - Steady jump up step down

Not a PR but happy with my effort. Butt muscles were cramping (as they seem to do lately)

B.
Strict Press - on the 3 min

70kg x 5 x 5

Easy

C.
Every 2 mins for 10 mins
10 UB T2B


Completed. Last round broke to 7/1/1/1
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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