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Old 05-09-2011, 05:47 PM   #21
Shaun Gross
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Re: Shaun's workout log

Monday 9 May 2011

My wife wanted me to come to "Insanity" with her so I relented and went.
40 minutes of aerobics type stuff with weird half-squats, half push-ups and lots of running on the spot and jumping. It was weird but I won't lie - It was pretty intense and I got a good sweat going. Don't know if I'll go again, but it's always good to try new things..

At home I did 5 quick sets of 5 kipping pullups to balance all the pushing I did..
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Old 05-10-2011, 02:34 AM   #22
Shaun Gross
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Re: Shaun's workout log

Tuesday, 10 May 2011

24kg KB swing - 1 min on, 1 min off, 5 Rounds

24 swings each round. Forearms got pretty blown up. First 3 rounds finished around 52 seconds, had to break last 2 rounds but managed to finish inside the minute..

Later on, 5 x 5 HSPU

Later on, 5.2km run - 26.55

Don't know why but had the urge to run and just went for it. Felt good, one big hill which I didn't stop running up so that was good.

Shoulders tired, back tired, rest day tomorrow..
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Old 05-11-2011, 02:03 PM   #23
Shaun Gross
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Re: Shaun's workout log

Wednesday 11 May 2011

Rest Day

well it was supposed to be. My wife was doing some KB swings (which are getting really good by the way, she can manage a set of 21 eye-level swings with a 16kg KB now) so I decided I would do one max set of eye-level KB swings with my 24kg KB. I managed 50 before my grip was screaming and my lower back was getting tight so I stopped.

Will hit it hard tonight..
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Old 05-12-2011, 01:42 AM   #24
Shaun Gross
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Re: Shaun's workout log

Thursday 12 May 2011

Decided to do a long chipper because I've never done anything like that before. Found one that has been on Rogue Columbus's blog recently..

400m Farmers walk (with 25kg plate in each hand)
20 x 60kg deadlift
30 x 20kg thruster
40 x 24kg KB swing
50 x 24inch box jump
40 x 24kg KB swing
30 x 20kg thruster
20 x 60kg deadlift
400m Farmers walk (with 25kg plate in each hand)

Took me 36 minutes. Pretty embarrassed at the time to be honest. My grip was absolutely shot and lower back was stiffening up after every movement.
Was a good test and was really worn out at the end, but not sure how many times I'll do something like this..

Melissa - managed 30 consecutive 16kg KB eye level swings! Really proud of her!
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Old 05-12-2011, 03:40 AM   #25
Shaun Gross
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Re: Shaun's workout log

Melissa managed another set of 30KB swings. I think its time for her to move up to my 24kg KB..

Later on in the evening.

5x5 HSPU
5x5 Deadhang Pullups

a few mins break between sets as doing chores. Time for a massive sleep..
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Old 05-13-2011, 03:27 AM   #26
Shaun Gross
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Re: Shaun's workout log

Friday 13 May 2011

Very stiff lower back today. Thought I would take it easy.
After dinner did a quick breather..

50 Burpees - 2:20 (about 5-10 seconds off my PR so I was a bit gutted, but all good)

Melissa managed to eye-level swing the 24kg KB about 5 times which is pretty awesome, onwards and upwards from here..

Big squats and push presses tomorrow I think.
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Old 05-13-2011, 08:29 PM   #27
Shaun Gross
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Re: Shaun's workout log

Saturday 14 May 2011

Warm up - Double unders. Completely lost them again, sigh..

Squats

20kg x 10
70kg x 5
90kg x 3
110kg x 3
125kg x 3
140kg x 3
145kg x 3
150kg x 3
152.5kg x 3 (Equals PR)

Push Press

20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 3
85kg x 3
90kg x 3 (Equals PR)
92.5kg x 2 (PR for a double)

Quick WOD

10 24inch box jumps
5 Toes to Bar

5 rounds for time - 3:05

Missed about 5 toes to bar in the last round. Stomach muscles are pretty tired now.. Beautiful afternoon out, going to go for a nice walk with my wife in the botanical gardens.
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Old 05-14-2011, 10:08 PM   #28
Shaun Gross
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Re: Shaun's workout log

Sunday May 15 2011

Really wasn't feeling like doing anything today.

Did a quick WOD..

10 Rounds of Cindy for time - 9:40

Huge PR, by about 3.5 minutes so that was good. Surprising sometimes what we're capable of ay, ha. Everything easy except pushups, broken up from round 4 onwards..
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Old 05-16-2011, 02:29 AM   #29
Shaun Gross
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Re: Shaun's workout log

Monday 16 May 2011

OHS

20kg x 10
40kg x 5
50kg x 5
60kg x 3
65kg x 3
70kg x 3 (PR)
72.5kg x 1 (failed on second rep)
40kg x 10 x 3 sets

Still a really difficult movement for me. I can do 152.kg x 3 of Back Squats, and 130kg x 3 x 5 sets of Front Squats yet 70kg x 3 is so difficult for me. Maybe I should video myself and get some pointers. I guess I just gotta keep practicing this movement. The 40kg sets at the end felt real good though - the positioning was just right and I could've managed more. I should give Nancy a try sometime..

WOD

150 24inch box jumps for time
7 x 24kg KB swing at the start of every minute (including first minute)

12:45

Legs had no pop, was a struggle the whole way. Did 20 jumps, then 15, then pretty much all 10's from there on..
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Old 05-17-2011, 07:39 PM   #30
Shaun Gross
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Re: Shaun's workout log

Tuesday 18 May 2011

1 Hour of Squash.
Was tough but not as bad as it has been. Wasted Michael 7-0, ha.

At home brother in law came over and did a workout on my gear. He managed sets of 5 x 75kg Squats which is pretty good, finds it hard to go to full depth though (he's about 115kg and 6'3 so long legs, etc).

Had him do a WOD afterwards, similar to what I did the other night

100 12inch box jumps for time
7 x 16kg KB swing at start of every minute

He did it in 5 minutes. A bit easy I think, heavier KB and higher box jump next time if he does it again.

Tried swinging my KB afterwards. Was so drained from squash though that I gave up..
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