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Old 07-29-2018, 01:26 PM   #1821
Shaun Gross
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Re: Shaun's workout log

Saturday 28 July 2018

Assault Bike

5 x 15 calories (on the 3 min)


Around 15 seconds for all of them.

Held about a 1400-1500watt pace, on the last 2 rounds it fell away to 11-1200 though. These were all out sprints and destroyed me.
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Old 07-30-2018, 01:12 PM   #1822
Shaun Gross
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Re: Shaun's workout log

Monday 30 July 2018

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.


2 x Hi Hang Snatch - 60kg, 60kg, 65kg
2 x Hang Snatch - 70kg, 75kg, 80kg
2 x Lift off + snatch - 84kg, 87kg, 90kg


Video here - https://www.instagram.com/p/Bl2Wt-QnuTa/

The 90kg was the best of the 3. This is the most I've snatched in quite a while!

B.
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)

-I did lateral barbell burpees and 60kg hang power snatches


8:23

Row in 3:50
Burpees done by 6:35
Hang Power snatches in sets of 3

This was a good sub for me, 70kg power snatches wouldn't have able to be quick sets of 3 like I did. Happy with my performance on this one!
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Old 07-31-2018, 01:07 PM   #1823
Shaun Gross
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Re: Shaun's workout log

Tuesday 31 July 2018

A.
Every 3 minutes, for 12 minutes (4 sets):
Tempo Low-Bar Back Squat x 5 reps @ 32X1

-Did High Bar Back Squats


120kg x 4 x 5

Moderate weight today. Tiring on the core, otherwise fine.

B.
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

-Scaled down to 10/10


Fell apart on the 4th round and only did 3 pullups. Otherwise completed 10/10.

Unbroken thrusters - They got surprisingly hard on the last 2 rounds. Pullups felt crap straight away. I don't know what happened on the 4th round, my breathing just got out of control and I did 3 singles and regrouped to finish the last round.

Tough
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Old 08-01-2018, 02:17 PM   #1824
Shaun Gross
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Re: Shaun's workout log

Wednesday 1 August 2018

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Scaled the first 2 stations, completed as the following

1 - 20cal assault bike
2 - 10 burpee box jumps to 24inch
3 - 200m run
4 - 20 OHDB lunges with a 22.5kg DB (50 pounds) - Done front foot forward, "on the spot" due to lack of room


Completed

Bike - Held 550watts, completed in around 55 seconds per round
BBJ's - Completed in around 50 seconds, probably should've gone for jump over's but I was weary of this destroying me.
Run - Started at 50 seconds, got down to a 1:20 at the end! (my legs were soo gone!)
OHDB lunges - These were surprisingly fine. Completed around 40 seconds each time. First round was hard with my weak arm but as soon as I found the "sweet spot" it was fine.

Bloody tough overall!
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Old 08-05-2018, 01:22 PM   #1825
Shaun Gross
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Re: Shaun's workout log

Friday 3 August 2018

A.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
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%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%


65kg x 5, 70kg x 4, 75kg x 3, 80kg x 2, 85kg x 1, 70kg x 8, 70kg x 8

These were hard tonight. Based it off my 1 rep of 95kg we did a few months back but I don't think I'm there right now. Happy to make the reps but I really had to use the stretch reflex on the sets of 8.

B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

13:53

Rows - 1:55, 1:58. 1:57
T2B - 5's
HSPU - 5's

First time doing strict HSPU in a metcon in ages. They were tough - needed like 15 second breaks between sets to fight off muscle fatigue. T2B were steady. Rowed deliberately slow to not fatigue myself too much for the hard stuff (HSPU).
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Old 08-05-2018, 01:25 PM   #1826
Shaun Gross
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Re: Shaun's workout log

Saturday 4 August 2018

Partner Workout

100 - 80 - 60 - 40 - 20
Assault Bike calories
24kg KB swings
Burpees


45ish mins

Bike calcs - rotate every 10 - Held 600watts for most of it
KB swings - rotate every 10 - Easy
Burpees - Did 5's on the first round, then 10's for the other rounds. Ghastly

A long grind.
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Old 08-06-2018, 01:17 PM   #1827
Shaun Gross
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Re: Shaun's workout log

Monday 6 August 2018

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.


110kg x 10, 132kg x 10, 154kg x 10, 165kg x 8, 176kg x 2

Just gave up at 2 reps on the final set. Didn't get anywhere near failure, just gave up because it felt heavy. Tired

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)


I did 1 set and 8 swings and just stopped.

Left it there for the night.
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Old 08-09-2018, 02:21 PM   #1828
Shaun Gross
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Re: Shaun's workout log

Thursday 9 August 2018

I've had a few days off Crossfit since Mondays aborted effort. Tuesday off (just my cycle commute), Wednesday night I played some social sports with friends and I decided to just do some strength work tonight

A.
Back Squats on the 3 mins


150kg x 4 sets x 6 reps

Easy enough. I didn't really follow the RPE recommendations from last night, and I could've pushed it higher but this was probably a good weight to stick to.

B.
Bench Press up to 90%


Went up to 110kg, felt pretty good.

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Did 90kg x 2 sets x 8 reps on bench, 75kg x 2 sets x 8 reps on supinated row

C.
E2MOM for 18 mins
a - 7 strict pullups
b - 10 strict HSPU
c - 60 second plank

Completed Unbroken

A good night to ease back into it. Back to to puffing my lungs out tomorrow night!
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Old 08-12-2018, 02:09 PM   #1829
Shaun Gross
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Re: Shaun's workout log

Friday 10 August 2018

A.
Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)

-Done with 60kg


11:53

Back locked up halfway through, made my breaks super long
All PC and Front squats unbroken together, then lunges unbroken

-10 min break

B.
Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)

-Scaled to 600m run


10:59

Hard after the previous workout.
Biked at 600/520 pace, ran slow, pullups in 45 seconds.
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Old 08-12-2018, 02:11 PM   #1830
Shaun Gross
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Re: Shaun's workout log

Saturday 11 August 2018

Did some running..

4 x 400m run on the 4 min clock

Held 1:29-1:30 the whole way.


This is tough for me. Need to get better at running!
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