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Old 04-16-2015, 01:49 PM   #1011
Shaun Gross
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Re: Shaun's workout log

Friday 17 April 2015

I went back to the Weightlifting Club this morning to get a session in. It was so nice lifting on a good barbell again!

Hang Snatch, Snatch


40kg x 2
60kg x 1
70kg x 1
75kg x 1
80kg x 3 x 1

Smooth. No stepping forward

Clean, Front Squat, Jerk


60kg x 2
80kg x 1
100kg x 3 x 2


I hate complexes!

Snatch Pulls


100kg x 4 x 3

I got some good height on the bar

Nice moderate session this morning. Everything felt relatively easy, although the complexes got me out of breath. I'll come in once a week for the North Island Champs in late May
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Old 04-19-2015, 01:48 PM   #1012
Shaun Gross
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Re: Shaun's workout log

Saturday 18 April 2015

100 Burpees for time

6:53


Away at the bach. Thought I would get in some conditioning. Could've gone about 30 seconds faster I reckon.
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Old 04-19-2015, 01:49 PM   #1013
Shaun Gross
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Re: Shaun's workout log

Friday evening..

Isabel


3:34


Shat the bed with this one. Started fast (approx 13-14 in the first minute) then my quads just seized up. I don't know if I could blame the weightlifting this morning though. Next time I do this I'm doing sub-3 for sure.

On a positive note, the only other time I've done this was 2 years ago and I did it in 4:30 so I guess that's good..
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Old 04-20-2015, 01:40 PM   #1014
Shaun Gross
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Re: Shaun's workout log

Monday 20 April 2015

2 RFT:
400m Run
26 Hand Release PU
400m Run
26 KBS (53/35)
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Air Squats
400m Run
26 Box Jumps, 24/20


39:43

Subbed (empty) barbell good mornings for hip extensions.

Pushups - UB, 10/6/5/5
Box jumps - UB step-down singles, 10/5/5/4/2 (pogo)
Everything else UB

Really pushed the last 2 rounds to bring it in under 40 minutes. Happy to do the KB swings unbroken - my grip endurance is improving. Otherwise I kinda just plodded through this workout..
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Old 04-21-2015, 01:49 PM   #1015
Shaun Gross
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Re: Shaun's workout log

21 April 2015

1. Conditioning
3 RFT:
30 Cal Row
20 Power Cleans, 95/65
10 OHS, 95/65
5 Strict HSPU


13:49


Row - 1300 pace, 1250 pace, 1150-1100 pace
PC's - 10/5/5, 5/5/5/5, 5/5/5/5
OHS & HSPU - UB

I rested too long between movements. Need to learn to push the pace. The PC's were a bit difficult in that they had to be touch-and-go and lowered due to my sleeping daughter. Admittedly its a very light weight (42.5kg) but it still wore on me after a while.

2. Strength
Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk


A - 70kg
B - 80kg
C - 90kg x 4, 100kg x 1

A was very tough as I only had about 8 minutes recovery from the previous workout. B and C were easy. I was planning on taking it easy with 70kg to work on technique but it smoked me! I wish today was a rest day but excited at what it brings at the same time.
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Old 04-22-2015, 01:34 PM   #1016
Shaun Gross
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Re: Shaun's workout log

Wednesday 22 April 2015

1. Strength
1 Rep Max Clean


20kg x 5
40kg x 2 x 3
60kg x 2
80kg x 2
90kg x 1
100kg x 1
110kg x 1
120kg x 1


A relatively easy rep. I had already decided going into this that I would stop at 120kg as my hamstrings were really sore from the last 2 days work. I probably should've gone up - I'm sure 130kg would've gone up tonight had I tried.

2. Strength
1 Rep Max Weighted Pull-Up


Bodyweight x 2
10kg x 1
15kg x 1
20kg x 1
25kg x 1
30kg x 1 (PR)


Happy with this. This is a PR and the last time I got 25kg was done neutral grip while this was done pronated.

3. Conditioning
500 Meter Row


1:25.6

PR but not sure by how much - about 1.5 seconds I'm thinking.
This was painful, I started at a 1:22 pace and drifted down to 1:29 by the end. Very happy with this result though.

I liked tonights training, didn't beat me up after the last 2 days!
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Old 04-23-2015, 02:23 PM   #1017
Shaun Gross
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Re: Shaun's workout log

Friday 24 April 2015

Back at the weightlifting club this morning.

Hang Snatch, Snatch


40kg x 2
60kg x 1
70kg x 1
80kg x 1
85kg x 3 x 1


+5kg from last week.
Pretty good. One fail on the second set hang snatch, which I quickly repeated correctly. One other rep was ugly where I got a bit of a helicopter on. Otherwise good solid reps - I'm getting a lot more comfortable sitting in the catch position.

Clean, Front Squat, Jerk


50kg x 2
90kg x 1
110kg x 3 x 2


+10kg from last week. Wasn't too bad.

Snatch Pulls


110kg x 4 x 3


Might do a bit of quick conditioning tonight if I have the motivation.
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Old 04-27-2015, 01:32 PM   #1018
Shaun Gross
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Re: Shaun's workout log

Friday night..

Bench Press

Worked up to a rough 115kg for a single.

I'm useless at this exercise.

EMOM for 10 minutes

odds - 5 x 70 Hang Power Clean
even - 5 x strict deep ring deeps

Completed easily.

Straight away

EMOM for 8 minutes

7 x Toes to bar.


Completed. Lost my rhythm on the last round which became singles without dropping off the bar (the ugly "double swing" toes to bar). Otherwise good to practice
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Old 04-27-2015, 01:35 PM   #1019
Shaun Gross
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Re: Shaun's workout log

Saturday 25 April 2015

1. Conditioning
21-15-9 reps for time of:
Deadlifts, 225/155
Box jumps, 24/20
Handstand push-ups


9:50

Deads - UB, 3/singles, singles
Box Jumps - singles no pogo no stopping
HSPU (kipped) - 7/7/4/3, 4/3/3/3/2, 6/3

Terrible.

Lower back was tight so didn't want to push it on the sets of 15 and 9. Box jumps were no pogo as I just didn't feel up to it to be honest. HSPU I lost straight away due to a tired lower back. I should've pushed harder - this is a sub-8 minute workout for me..
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Old 04-27-2015, 01:39 PM   #1020
Shaun Gross
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Re: Shaun's workout log

Monday 27 April 2015

1RM Snatch

20kg x 5
40kg x 2 x 3
60kg x 2
70kg x 2
80kg x 1
85kg x 1
90kg x 0
90kg x 1
95kg x 1
100kg x 0


Clarked the 100kg attempt. This is the most I've snatched in about 6 months. The 95kg attempt was pretty good although I did get my helicopter on a bit due to a sore shoulder.

2. Conditioning

"Jackie"
1,000m Row
50 Thrusters @ 45
30 Pull ups


7:52.

Row - 3:50
Thrusters - 30/10/10
Pullups - fast singles

Only other time I've done this was 8:48 about 3 years ago so I guess this is pretty good. Row was taken slow deliberately. I should've pushed harder on the thrusters to do in 2 sets. Pullups - my grip was smoked by this point but I should've tried to string them together at least. Ahh well, gotta be happy with some improvement at least.
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