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Old 03-13-2017, 01:00 PM   #1501
Shaun Gross
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Re: Shaun's workout log

Monday 13 March 2017

1. Conditioning
"Open 17.1"
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.


85 reps (+1 from last week)

A tad disappointed not to improve by more, but its an improvement nonetheless. I had basically the same tie-breaker (7:52, just sneaking in under the 8 minute tiebreaker). I hurried through the 8 pullups this time as opposed to taking a break last time, and an extra 40 seconds to do the snatches. Got 1 then missed 2 like a chump. Snuck in the last 3 then had time for one pullup.

Ripped again which is a pain, but it happens.
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Old 03-14-2017, 01:13 PM   #1502
Shaun Gross
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Re: Shaun's workout log

Tuesday 14 March 2017

Warmup - Double Under Practice

Did mini "flight simulator" up to 30 reps and back down. Still skipping with my elbows (as opposed to wrists) but happy enough to be able to string them together again.

1. Conditioning
5 Rounds, NOT for time
21 Calorie Bike (15 Assault)
15 Wallballs (20/14)
9 Deadlifts (185/135)

-subbed rower for bike.


12:52

All unbroken, rower at 1400 pace first round, 1200-1150 pace for the rest. 15 second walk to the wallball station each round which was the only "rest". Nice to not feel smashed afterwards!
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Old 03-15-2017, 03:22 PM   #1503
Shaun Gross
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Re: Shaun's workout log

Wednesday 15 March 2017

Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining


1 round + pullups + hspu
1 round + pullups + hspu + 3 situps


Pullups - fast singles (haven't done strict pullups in months - it shows)
HSPU - Easily UB (stoked about this)
Situps - slow and steady
Double unders - Took about 2:30 each set. This is a huge improvement for me though! I think if/when they come up in the open, sets of 20-25 with a 15 second break will have to be the way to go. Happy with how much they are getting better, but they aren't where I want them to be yet.

Would've been nice to get much further, but the double unders are a big roadblock for me right now!

Front Squats

70kg x 1
120kg x 1
140kg x 3 x 3
-added belt
150kg x 3
160kg x 1


Felt strangely strong tonight. I haven't done a lot of strength work lately so this is surprisingly. After the ease of 150kg x 3, I was contemplately going for a PB triple, but felt like I was getting squashed on the first rep so I cut it short. Happy to still have legs for this much though.
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Old 03-16-2017, 01:31 PM   #1504
Shaun Gross
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Re: Shaun's workout log

Friday 17 March

Going away for the weekend so will do 17.4 on Monday night.
Did some conditioning before work

Conditioning
20 min EMOM
Even: 12 burpees
Odd: 16 cal row


Completed.

Wasn't too bad. Only started to hurt after minute 16. Completed this once before with 15 cal row so glad for the improvement.
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Old 03-20-2017, 12:50 PM   #1505
Shaun Gross
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Re: Shaun's workout log

Monday 20 March 2017

1. Conditioning
"Open 17.4"
AMRAP 13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55 Calorie Row
55 Handstand Push-ups


180 reps


Pretty bloody disappointed with this. The HSPU's fell apart after heaps of no reps with the standard. My own fault for not being dilligent with the standard though. Don't really want to say too much more about this.
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Old 03-21-2017, 01:41 PM   #1506
Shaun Gross
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Re: Shaun's workout log

Tuesday 21 March 2017

1. Conditioning
25-20-15-10-5 of: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders


21:51

HPS's - first round 15/10, rest unbroken
Situps - slow and steady, a few small breaks here and there
Double unders - took forever. Sets of 15-20 with 5 to 10 breath breaks

Completely a double under workout for me. They are coming back but they do really slow me down. Gotta keep working on them.

2. Stamina Conditioning
EMOMx6:
8 DB Thrusters (50s/35s)

Didn't have 22.5kg DB's so used my 30kg DB's and did 5 reps EMOM


Completed.

These are freaking tough! First time doing them. Hopefully 22.5kg DB's will be significantly easier!
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Old 03-22-2017, 01:20 PM   #1507
Shaun Gross
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Re: Shaun's workout log

Wednesday 22 March 2017

Conditioning
3 RFT:
21 Cal row
15 24kg KB swings
9 Burpees


6:01

That one hurt bad. Everything unbroken and fast. Rows in 1800/1600/1450 pace. Subbed row for bike (equipment) and swings for pullups just because.

Front Squats

140kg x 4 x 3

Used a belt today because abs are smoked from yesterday. A bit hard
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Old 03-26-2017, 02:50 PM   #1508
Shaun Gross
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Re: Shaun's workout log

Friday 24 March 2017

1. Conditioning
"Open 17.5"
10 RFT:
9 Thrusters (95/65#)
35 Double-unders


19:57

I freaking hate double unders.

Thrusters all unbroken and easily enough. Just got completely gassed on the double unders. I might give it another go tonight (Monday).

If only I started my double under practice earlier! haha..
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Old 03-26-2017, 02:54 PM   #1509
Shaun Gross
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Re: Shaun's workout log

Saturday 25 March 2017

1. Conditioning
Teams of 3
AMRAP 20:
15 Calorie Row
12 Power Snatches (75/55#)
9 TTB
*1 Athlete completes a full round before switching

Did 1:2 work:rest ratio


4 rounds total, with 2:30 left on the clock.
1:43, 1:45, 1:41, 1:40


Everything unbroken.

2. Active Recovery
10:00 of easy Bike or Row


2541m of rowing in 10 minutes. 1:58.3 average pace.
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Old 03-28-2017, 05:44 PM   #1510
Shaun Gross
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Re: Shaun's workout log

Monday 27 March 2017

17.5 redo

Gave up after 4 rounds in about 5 minutes. It was a good pace but to be honest I just didn't want to do this one again. Bad thoughts started to creep in my head at double under troubles so I just gave up. Sigh..
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