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Old 03-12-2018, 12:54 PM   #1731
Shaun Gross
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Re: Shaun's workout log

Monday 12 March 2018

So I've had a change of tack and decided to change programming for the foreseeable future. I've decided to follow Invicitus performance (free online) programming to see what happens. It seems to be set around doing it inside a 1 hour class window which agrees with the amount of time I allow for myself to workout at home.

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%


160kg x 5, 172.5kg x 5, 185kg x 3, 197.5kg x 2, 210kg x 1, (added belt), 210kg x 0, 200kg x 1, 200kg x 0, 200kg x 1

Those deadlifts were bloody hard. Failed those 2 reps - couldn't even budge them off the floor for some reason. Smoked

B.
In teams of three, perform three sets each for time of:
Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.


- Note, did this on the 5 minutes

1:33.1, 1:33.5, 1:34.5

Back, Hamstrings, Butt, Biceps and most importantly - lungs - were absolutely smoked after the last one of these. Pushed bloody hard!
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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 03-13-2018, 01:01 PM   #1732
Shaun Gross
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Re: Shaun's workout log

Tuesday 13 March 2018

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 8 strict pullups
Station 2 – 10 strict HSPU
Station 3 – 60 second plank


Completed

Got spicy on the plank - I'm absolutely terrible at that stuff. The HSPU were difficult but unbroken and pullups were UB although the last rep of the last 2 rounds were probably not quite chin over bar..

B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups

- dropped the BMU's as each one of them is a max effort for me.


15:54

Ran pretty slow - approx 2:15ish on the last 4 rounds
T2B - UB, 6/3 for last 4 rounds
C2B - Steady singles with no breaks

I hate running. Gotta do more of it!
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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 03-14-2018, 12:21 PM   #1733
Shaun Gross
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Re: Shaun's workout log

Wednesday 14 March 2018

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%


120kg x 5, 130kg x 5, 140kg x 3, 150kg x 2, 160kg x 2, 160kg x 2, (added belt here), 160kg x 2

Roughly did percentages off 180kg, but then brought them down a little bit further. I haven't squatted over 130kg in about 3 months so I think that was sensible. Started to get tough on the last couple of sets so I belted up for last set.

B.

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs


9:48

WB - UB, 15/15, UB
BBJO's - slow and steady (with emphasis on slow). Brought home last round in around 50 seconds.

Horrible on the legs and lungs. I was legitimately scared for the first couple of BBJO's after the first set of wallballs but after completing them without shinning myself I started to trust my legs again. Happy to be sub-10
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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 03-18-2018, 01:58 PM   #1734
Shaun Gross
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Re: Shaun's workout log

Saturday 17 March 2018

8am - 1. 18.4
For Time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk

Time Cap: 9 Minutes


102 reps (12 reps on the 315)

Deads - 6/5/5/5, 5/5/5, 5/4, singles
HSPU - 6/5/5/5, 5/4/3/3, 3/3/3

I did not warm up well enough for this, hamstrings were tired straight away.
Not my best effort but I'm not going to repeat.

8pm (I wanted to train again)


Push Press - Every 2 minutes

85kg x 3
90kg x 3
95kg x 2
100kg x 2
105kg x 1
110kg x 1
115kg x 2 x 1


First time heavy push pressing in a very very long time. 115kg is 15kg off my historic PR but happy enough with the result.

Conditioning
5 rounds of..

2 mins - to do 35cal assault bike
1 min rest
1 min - to do 10 bbj to 24inch
2 mins rest
1 min - to do 40 air squats
1 min rest


Completed.


I had about 15 seconds rest each round.
Tough on the legs and I got breathing hard. Otherwise it was just good to get sweaty without being sore.
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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 03-19-2018, 12:44 PM   #1735
Shaun Gross
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Re: Shaun's workout log

Monday 19 March 2018

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps


100kg x 5, 90kg x 2 x 5, 95kg x 4, 90kg x 5.

Started off too heavy. I hate the bench press.. Just so bad at it!

Conditioning –

B.
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Chest-to-Bar Pull-Ups
Station 3 – Rest

Modified it to - Every 5 mins for 3 rounds – 500m row + 20 (non-c2b) pullups.


2:48, 2:51, 3:08

Rowed at 1:48 each round. Arms blew up.
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Old 03-20-2018, 12:48 PM   #1736
Shaun Gross
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Re: Shaun's workout log

Tuesday 20 March 2018

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%


125kg x 5
135kg x 5
145kg x 3
155kg x 2
165kg x 2
-added belt
170kg x 1
175kg x 2 x 1


These got tough on the last 2 sets. This is the heaviest I've lifted all year so I can't complain!

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

-modified to do 10 double unders + 30 single unders


5 rounds

Wall balls UB
T2B - 6/singles each round

Slow and steady with a few chalk breaks. Did I mention I hate double unders?
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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 03-21-2018, 12:18 PM   #1737
Shaun Gross
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Re: Shaun's workout log

Wednesday 21 March 2018

Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
15 Burpee Box Jumps (24″/20″)
Run 400 Meters


5:34, 5:42, 5:56, 5:55, 5:39

Rows started at 1:52 pace, down to 1:59 by the last one
BBJ's steady in about 1:30
Runs were slooooow

This sucked, but this cardio is just what I need.
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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 03-25-2018, 12:15 PM   #1738
Shaun Gross
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Re: Shaun's workout log

Saturday 24 March 2018

A.
“CrossFit Games Open Event 11.6, 12.5 & 18.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups


100 reps (10 reps into round of 18 thrusters)


I got 82 reps in 2012. Thrusters UB with only 15's in 10/5. C2B were sets of 3 singles the whole way. Not too bad and happy to make triple digits.

-12 hours later-

Powercleans - 20 min EMOM, every 2 mins do one single


90kg, 95kg, 100kg, 105kg, 110kg (pushed into full clean), 100kg, 105kg, 105kg, 105kg, 105kg

These were rubbish tonight. Just didn't have much pull left after the morning workout.

10min EMOM - 5 x 70kg powercleans + 10 pushups

Completed.

Got difficult by the last 3 rounds. Pushups broke in the 6th round. Traps and lats are sore to the touch 2 days later.
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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 03-26-2018, 01:22 PM   #1739
Shaun Gross
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Re: Shaun's workout log

Monday 26 March 2018

Every 8 minutes, for 40 minutes (5 sets), for times:
50 Double-Unders
15 Push Presses (115/75 lbs)
15 Back Squats (115/75 lbs)
400 Meter Run

-subbed 20 double unders + 30 single unders in the place of 50 double unders


3:53
3:46
3:52
4:08
4:11


All double unders unbroken
Barbell unbroken
Runs - 2-2:15

Did my best to run hard but it fell apart on the 4th round. Managed to run hard again on the 5th. This was a good one. Happy about getting all 30 reps of the barbell unbroken.
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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 03-27-2018, 12:26 PM   #1740
Shaun Gross
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Re: Shaun's workout log

Tuesday 27 March 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 snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

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

Rest 60 seconds, and then…

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


50kg/50kg,/55kg/55kg/60kg/60kg x 2 for hi hang
65kg/70kg/75kg/80kg for hang
85kg(F)/85kg/90kg for full snatch


Last snatch looked the best. Could've kept going.

B.
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Kettlebell Swings
3 Minutes of Assault Bike

-subbed 24kg KB swings for snatches as my children were asleep and dropping heaps would not keep them that way!


63 cal row
50 swings
46 cal bike
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