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Old 04-15-2018, 01:17 PM   #1751
Shaun Gross
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Re: Shaun's workout log

Thursday 12 April 2018

A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.


70kg x 3, 72kg x 3, 74kg x 3, 76kg x 3, 78kg x 3, 80kg x 3


This was good. It was a PR but it is only the second time I've done this movement.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)

-subbed the following
4 strict pullups + 8 abmat situps + 12 DB push presses with 22.5kg dumbbells


8 rounds + pullups + 5 situps

Pullups - UB then fast singles for every other round. Everything else unbroken. My elbow did not enjoy this workout!
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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 04-15-2018, 01:21 PM   #1752
Shaun Gross
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Re: Shaun's workout log

Friday 13 April 2018

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%


170kg x 5, 180kg x 3+2, 190kg x 3, 200kg x 1(F), 180kg x 3

Shat the bed and called this one off. My ripped hand was not doing me any favours but the main problem was that everything was too bloody heavy today. 5 days in a row was not a great idea. I literally couldn't hold on to the bar anymore on the first round of 180kg. Bah..

B.
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

-subbed 22.5kg dumbbell (each hand) lunges on the spot.


17:30

Everything unbroken but no intensity.
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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 04-15-2018, 01:24 PM   #1753
Shaun Gross
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Re: Shaun's workout log

Saturday 14 April 2018

Partner workout with a buddy

30 min emom, 6 rounds of..

min 1: 10 cal Assault Bike
min 2: 15 box jump overs (subbed to standard box jumps on last 3 rounds)
min 3: 20 barbell thrusters (subbed to air squats on last 3 rounds)
min 4: 25 pushups
min 5: 30 second plank


Completed

Had to sub because I wasn't coping. Hard one.
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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 04-17-2018, 01:21 PM   #1754
Shaun Gross
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Re: Shaun's workout log

Monday 16 April 2018

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

80kg, 85kg, 90kg, 95kg, 97kg (Fail)
Push Press - 80kg x 15, 15

95% of my historical PR. I've got to be happy with that. Here's a video
https://www.instagram.com/p/Bhn-EvphD3V

Push Presses were OK - I should've warmed up my legs a bit more first though. I had maybe 2 reps in the tank on the first set but was right at my limit on the last set. My historical PR is 80kg x 20 so I might've been close..
I'm dealing with a bit of elbow pain lately which sucks as well.

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings


10:38

Runs - 1:45 then 2:15 and 2:30
KBS - UB, UB, 13/9/8

Fell apart on the last round. Would've liked sub-10. Gotta get faster at running!
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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 04-17-2018, 01:25 PM   #1755
Shaun Gross
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Re: Shaun's workout log

Tuesday 17 April 2018

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%


140kg x 6, 6, 6, 6, 10

I wasn't feeling great going into this so reduced the percentages slightly. Started to feel pretty good by the last set. I chucked a belt on for the set of 10 - maybe had 2 reps left in the bank.

B.
12 min EMOM - with a buddy alternating movements
min 1 - max unweighted lunges (on the spot)
min 2 - max cal Assault Bike


Totals were - 205 cal bike, 308 lunges

Averaged around 25 lunges per round and 17 cals per round (at approx 440 watts pace).

This was a good one - No breaks required, only in the short transition between movements. My legs got really pumped up but never really stopped.
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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 04-18-2018, 02:14 PM   #1756
Shaun Gross
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Re: Shaun's workout log

Wednesday 18 April 2018

A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.


3:35, 3:43, 3:55, 4:15, 4:26, 4:33

Runs - first one in 1:45, last one close to 2:20
All pullups in fast singles (less than 30-40 sec). T2B in sets of 3-4. Pushups UB on first and last rounds, otherwise sets of 4.

This was all I had desire for today..
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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 04-22-2018, 01:18 PM   #1757
Shaun Gross
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Re: Shaun's workout log

Saturday 21 April 2018

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar

Modified it to be a single person workout with a phantom 'partner'. Same movements and reps (except for skipping - did 25 dus + 50 single unders) with the following rest scheme..

Skipping, 1:30-2:00 rest (partner kb swings)
Wall balls, :50-55 rest (partner box jumps)
T2b, :45-:55 rest (partner double unders)
KB swings, 1:00 rest (partner wallballs)
Box jumps, :20 rest (partner t2b)
And so on..

3 complete rounds (6 rounds with 'partner') + 25 double unders

I based the rest for the first round on my estimated completion time for the reps my 'partner' was doing, then for the other rounds it was based on the time for my previous round. I underestimated how hard those kb swings were!

Du/su - unbroken every time, apart from a small break between dubs and singles. Wallballs unbroken, kb swings - 30/10, 16/14/10, 10/10/10/10.
Box jumps steady jump up step downs T2b unbroken (stoked).
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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 04-22-2018, 01:19 PM   #1758
Shaun Gross
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Re: Shaun's workout log

Friday 20 April 2018

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean


Hi Hang - 70kg, 75kg, 80kg, 85kg, 90kg, 95kg
Hang - 100kg, 105kg, 110kg, 115kg
Clean (with belt) - 120kg, 125kg, 130kg


These were good today. My timing is a bit off from lack of practice, but it was a pretty good rep otherwise.

B.
For time:
40/30 Calories of Assault Bike
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115 lbs)


5:54

Holy Moley this was horrible.
I went out on AAB at what I thought was a managable pace - 600 watts so was done in 1:40. My legs totally got blown up though and the BBJO's were horrible. I finished them at around 4:20 and went through with steady paced singles on the 80kg cleans. Man.. that was tough!

I then did Friday's upper body work..

C. Did as an emom of 4 rounds
Min 1 - 8 bench press (80/85/80/75kg)
Min 2 - 8 hspu (ub, then 5/3 for other rounds)
Min 3 - 8 strict pullups (4 then singles each time)
Min 4 - rest


Completed.


Bench - broke to 6/2 on last round, otherwise UB
HSPU - UB then 5/3 for the other 3 rounds
Pullups - 4/1/1/1/1

Upper body pump. Blown up triceps on those HSPU!
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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 04-23-2018, 01:19 PM   #1759
Shaun Gross
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Re: Shaun's workout log

Monday 24 April 2018

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

-Based deadlifts off 220kg as I've been failing at the percentages based off 230kg lately


160kg x 5, 170kg x 4, 180kg x 3, 190kg x 2, - added belt - 200kg x 1, 200kg x 3 x 2

These were hard today. A hand rip on my left hand and a tweaky left hamstring did not help. The rest breaks felt short.

B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

10, 10, 10, 10

Rowed at 1:40 pace in 1:00-1:01 seconds each round. BBJO's steady jump down/jump up burpees (no more step up). Practiced turning on the box to try and speed things up. I might've been able to eek out another rep on the last 3 rounds, but I was only aiming to make 10 a round so wanted to keep it at that.
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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 04-29-2018, 01:24 PM   #1760
Shaun Gross
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Re: Shaun's workout log

Tuesday 24 April 2018

Partner workout

Conditioning

Double Isabel
300 cal bike
Double Grace


26ish mins (can't remember exact time)

Double Isabel in 5:50 - sets of 3 quick singles each time.
Biked at 600ish pace - rotate every 15 cal
Double Grace in 5-5:30ish - sets of 5 touch-and-go

This was a good one.
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