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Old 11-22-2016, 01:07 PM   #1421
Shaun Gross
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Re: Shaun's workout log

Tuesday 22 November 2016

1. Conditioning
For time:
2K Row


7:00.6 (PR by 2.3 seconds)


Gah!! Sub 7 continues to elude me. Happy to PR but just couldn't hold it together to be sub 7. First 1K was at 1:45 pace, 3rd fell to 1:47-1:48 pace and tried to bring it home hard on the last leg at 1:43. Wasn't quite enough today, but I pushed bloody hard.

I was layed out for 10 minutes afterward and my heartrate was elevated for the rest of the evening so I probably couldn't have done much more.
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Old 11-23-2016, 12:57 PM   #1422
Shaun Gross
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Re: Shaun's workout log

Wednesday 23 November 2016

1. Conditioning
For time:
30 Pull-ups
30 Overhead Squats 43kg
20 C2B Pull-ups
20 Overhead Squats 60kg
10 Strict Pull-ups
10 Overhead Squats 75kg


12:42

Every pullups done in singles to protect my dicky right elbow. They weren't too bad and paced though.
OHS - 15/15, 12/8, UB. Could've pushed super hard to go UB the whole way but again elbow wasn't up to it.

2. Clean & Jerk
60%/2
65%/2
(70%/2)3


84kg x 2
91kg x 2
98kg x 3 x 2


3. Front Squat
(70%/3)4

120kg x 4 x 3
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Old 11-27-2016, 03:28 PM   #1423
Shaun Gross
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Re: Shaun's workout log

Friday 25 November 2016

1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)


70kg x 2
75kg x 2
80kg x 2
85kg x 1
90kg x 1
95kg x 0, 0, 0, 0

Terrible snatching day. Just wasn't there today.

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)


91kg x 2
98kg x 2
105kg x 2
112kg x 1
126kg x 1

Very hard rep at 126kg. In hindsight, that was too big of a jump for me. Didn't bother to go any heavier.

3. Conditioning
"Barbara"
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds


-Subbed 24kg KB swings for pullups due to painful elbows.

Total time 36:10
Rounds were around 4:45ish each round. A slow plod
Abs are still sore to the touch 3 days later.
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Old 11-27-2016, 03:30 PM   #1424
Shaun Gross
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Re: Shaun's workout log

Saturday 26 November 2016

1. Conditioning
5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10 Dumbbell 1-Arm Snatch (70/50#) (5/arm)


-Subbed bodyweight (read:air) lunges for weighted lunges
-Subbed 24kg KB snatches

27:45


Very exhausted going into this today. Subbed to make it way easier because I was struggling to do even one weighted lunge. Pushed through as best as I could.
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Old 11-28-2016, 01:58 PM   #1425
Shaun Gross
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Re: Shaun's workout log

Monday 28 November 2016

1. Snatch
60%/3
65%/3
(70%/3)3


65kg x 3
70kg x 3
75kg x 3 x 3


Felt a bit rubbish today

2. Back Squat
(65%/8)3


130kg x 3 x 8


Easy

3. Conditioning
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B

-subbed 52.5kg power cleans and barbell jumps for double unders

3 rounds + jumps + powercleans + jumps + 5 Toes to bar


Couldn't string together toes to bar today due to sore abs from Barbara 3 days ago. Powercleans paced into sets of 5 touch and go.
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Old 11-29-2016, 01:15 PM   #1426
Shaun Gross
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Re: Shaun's workout log

Tuesday 29 November 2016

1. Conditioning
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row


A - 13 cal row
B - 11 cal row
C - 15 cal row
D - 14 cal row

All OHS unbroken. Burpees were slow.

5 x 10 strict HSPU


Completed. With 3-4 minute breaks.
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Old 11-30-2016, 12:56 PM   #1427
Shaun Gross
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Re: Shaun's workout log

Wednesday 30 November 2016

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4


84kg
91kg
100kg x 4

Easy tonight. Bumped up the 70% reps to 100kg to make it easier to load and re-load with a buddy

2. Front Squat
(65%/5)4

110kg x 4 x 5

3. Stamina Conditioning
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.


5:22

I pushed as hard as I could. Triceps (and lungs) got blown up.
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Old 12-05-2016, 12:43 PM   #1428
Shaun Gross
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Re: Shaun's workout log

Saturday 3 December 2016

Skipped Friday night because I was feeling lousy as.

1. Snatch
65%/3
70%/3
75%/3
(80%/1)3


70kg x 3
75kg x 3
80kg x 3
85kg x 0,0,1,1,1


These were lousy today. Gutted that I'm missing 85kg reps. Just felt rubbish.

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)


91kg x 2+1
98kg x 2+1
105kg x 2+1
112kg x 1


Way too hard. Couldn't even powerclean 105kg today.

3. Back Squat
(75%/3)8


150kg x 8 x 3

Whereas these were beltless and easy. I don't get it sometimes?

-4 hours later-

1. Conditioning
Teams of 3:
100 Calorie Bike
75 Calorie Row
50 Power Snatches (115/80#)
100 Calorie Bike
75 Calorie Row
50 Clean and Jerks (115/80#)
100 Calorie Bike
75 Calorie Row
50 Thrusters (115/80#)


-subbed 10m shuttle run for 1 calorie bike.
-Did it with one partner (instead of 2)

40:16

Power snatches were touch and go sets of 5
Power clean and jerks were touch and go sets of 5 until a set of 10 quick singles at the end.
Thrusters were sets of 5
Rowed at 1500ish pace.

Hard hard slog in the sun.
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Old 12-05-2016, 01:11 PM   #1429
Shaun Gross
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Re: Shaun's workout log

Monday 5 December 2016

1. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")

-subbed burpee pullups for muscle-ups


15:50

Legs were smoked. Snatches all singles. Still finding it a bit difficult to be comfortable in the bottom of a squat in nanos.

2. Snatch
60%/3
65%/3
70%/3
(75%/3)3


65kg x 3
70kg x 3
75kg x 3
80kg x 3 x 3


No fails, but pretty bloody difficult after the metcon.

3. Back Squat
(70%/8)3


140kg x 3 x 8


Not too bad. Beltless.
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Old 12-06-2016, 03:25 PM   #1430
Shaun Gross
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Re: Shaun's workout log

Tuesday 6 December 2016

1. Conditioning AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)

-subbed row for bike


1 round + row + 13 powercleans
1 round + row + 9 powercleans
2 rounds (15 seconds to go, too tired to start 3rd round)


Horrible. Just no push

2. Gymnastics Conditioning
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Kipping Deficit HSPU - you choose the deficit


Completed.


This on the other hand was easy. I decided to do the kipping HSPU from the ground (no deficit) and they were a joke. Happy to have my rhythm on them. Rows were 1500 pace and completed in approx 45 seconds.
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