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Old 09-13-2017, 02:38 PM   #1631
Shaun Gross
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Re: Shaun's workout log

Forgot to log last Friday's workout..

Friday 8 September

1. Conditioning
21-15-9
Row for calories
Burpees lateral - over rower

5:16

Way too slow on second round of burpees. Tried to row hard (around 1400-1500 pace).

2. Conditioning
10 min EMOM
Odd mins - 7 x 43kg squat snatch
Even mins - 20 situps


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 09-17-2017, 01:46 PM   #1632
Shaun Gross
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Re: Shaun's workout log

Saturday 16 September 2017

1. Conditioning
10 rounds for time
200m run
10 x 30kg dumbbell snatch
10 pushups


21:38

Runs got sooo slow, I was at about 9:30 at the halfway point. Everything unbroken however. I didn't have a great day leading up to this, although that is no excuse. This was grueling.

2. Deadlifts

135kg x 20

Moderately tough. My back looked pretty mashed potatoes too..
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Old 09-17-2017, 01:59 PM   #1633
Shaun Gross
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Re: Shaun's workout log

Friday 15 September 2017

1. Conditioning
5 RFT:
20 Calorie Row
10 Thrusters (115/80)


8:46 (PR by 45ish seconds from Dec 2017)

Completely unbroken, with maybe a 3 breath break before the last round. Rows slowed down but 4 out of the 5 were kept above 1100 pace. This was a good one for me, I'm happy for the effort I put in.

2. Conditioning
15 min EMOM
min 1: 5 strict chinups
min 2: 5 strict HSPU to 2 inch deficit
min 3: 40 second plank


Completed.


Surprisingly the plank was the hardest part. Gotta do more core..
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Old 09-18-2017, 02:23 PM   #1634
Shaun Gross
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Re: Shaun's workout log

Monday 18 September 2017

1. Conditioning
15min AMRAP - with 52kg
55 hang power cleans
55 burpees
55 cal row
55 push jerk


Made it to 46 push jerks

Paced the HPC's - took about 3:15 in sets of 5. Burpees in 4.5 minutes
Rowed relatively slow - 1000-1050 pace. Push Jerks in sets of 7, triceps were very tired by this point. I would've liked to finish a full round but didn't push hard enough today.

2. Conditioning
15min EMOM
min 1: 5 x strict deficit HSPU (3 inches)
min 2: 10 x 52kg back rack lunge
min 3: 20 abmat situps


Completed.

HSPU got hard - 1 extra inch (the width of my 5kg plates) from last week. Otherwise easy.
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Old 09-19-2017, 02:21 PM   #1635
Shaun Gross
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Re: Shaun's workout log

Tuesday 19 September 2017

1. Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining


36 calories (+2)
38 calories (+3)
49 calories (+4)

This one hurt. 9 more reps than last time.
First round the reps were broken up 11/1+9+6
Second round the reps were broken up 11/1+8/1+6
Last round the reps were broken up 11/1+4/4/1+6
Rowed at 1500 pace the first 2 rounds, 1350 pace on the last round.
Pushed hard and didn't want to do anything afterwards.
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Old 09-20-2017, 02:27 PM   #1636
Shaun Gross
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Re: Shaun's workout log

Wednesday 20 September 2017

1. Conditioning
AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break

-subbed 60 single unders for double unders


6 rounds + 10 T2B + 42 single unders
102 reps (40/14/18/17/13)


Good pacing on the first workout. T2B were 10, 6/singles, 5/singles, 5/singles, then singles from then on out. Short/no breaks
Fell apart on the wallballs, my shoulders were just so fatigued. I did the situps slow as well as abs were smoked. Would've like another 20 reps on this - will try again another time.

2. Back Squats

120kg x 20

A bit easier than last week. Still hard though.
Video here - https://www.instagram.com/p/BZQeJuiBLMB/
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Old 09-24-2017, 01:25 PM   #1637
Shaun Gross
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Re: Shaun's workout log

Friday 22 September 2017

1. Conditioning
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees


3:54

Went out way too hot (first 21 burpees in 45 seconds).
Powercleans quick sets of 3, done in about 2:15.
Absolutely struggled through last set of burpees.
I'm gonna repeat this and get around 3:20-3:30

2. Conditioning

10 x 500m row, 1 min rest


1:47-1:48 the whole way. Last 2 rounds in 1:46

This went really well. Glutes were getting smoked! Happy to be able to keep up this pace for 10 rounds.
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Old 09-24-2017, 01:42 PM   #1638
Shaun Gross
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Re: Shaun's workout log

Saturday 23 September 2017

1. Conditioning
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)


21:35

OHS - UB
Thrusters - 30/20
Front Squats - 20/10/10/10

Runs - 3:40, then slow..

Lower back and quad pump. Happy with the unbroken OHS's although my fingers were going numb on the last 10 reps! I was going for sub-20 but fell apart on the front squats due to fatigue.

Deadlifts

140kg x 20

Pretty tough.
Video here - https://www.instagram.com/p/BZYI1OeB9oT
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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 09-27-2017, 02:41 PM   #1639
Shaun Gross
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Re: Shaun's workout log

Wednesday 27 September 2017

1. Conditioning
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Lateral Barbell Burpees
Max Push Press (115/80)
No rest between rounds

10/7/6, 6/6/6, 6/6/6, 7/7/8


81 reps total

Rowed at 1200 down to 1100 pace. Burpees steady.
Holy tricep fatigue!

2. Back Squats

125kg x 20

Getting harder. Had to take it a bit slower between reps
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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 09-27-2017, 02:54 PM   #1640
Shaun Gross
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Re: Shaun's workout log

Monday 25 September 2017

1. Conditioning
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar


5 rounds + row

Row - 1150ish pace
T2B - 9, 5/singles, 5/singles, 5/singles, 9
All else - unbroken

Just kept moving.

2. Conditioning
10 min EMOM
min 1: 10 x 70kg bench press
min 2: 15 situps


Completed.

Bench press broken into 6/4 in last round.
__________________
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