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Old 09-27-2017, 02:58 PM   #1641
Shaun Gross
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Re: Shaun's workout log

Tuesday 26 September 2017

1. Handstand Push-up Test
Max Strict Handstand Push-ups


21 (1 rep PR)


Happy to PR - first time in 4 years!
I might've had 1 rep in the tank, but I was just trying to make it to 21..

2. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

-Subbed single unders and row for run (as it was raining)


9:02

Rowed at 1:50-1:55 pace
Everything else unbroken.

Happy with my good steady pace on this one.

3. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories


Averaged 15 calories per round.

I was rowing at 1400-1450 cal/hour race or 1:43-1:44min/500m pace. Good push.
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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 09-27-2017, 03:01 PM   #1642
Shaun Gross
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Re: Shaun's workout log

Wednesday 27 September 2017

1. Conditioning
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Lateral Barbell Burpees
Max Push Press (115/80)
No rest between rounds

10/7/6, 6/6/6, 6/6/6, 7/7/8


81 reps total

Rowed at 1200 down to 1100 pace. Burpees steady.
Holy tricep fatigue!

2. Back Squats

125kg x 20

Getting harder. Had to take it a bit slower between reps
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Old 10-02-2017, 01:08 PM   #1643
Shaun Gross
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Re: Shaun's workout log

double post
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log

Last edited by Shaun Gross : 10-02-2017 at 01:28 PM.
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Old 10-02-2017, 01:17 PM   #1644
Shaun Gross
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Re: Shaun's workout log

Friday 29 September 2017

1. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)


11:40

Rows - 1:55 pace
Deadlifts - sets of 4, short rests
21 box jumps - steady

Tried to keep a good steady pace. Pretty successful in what I wanted to achieve.

Strict Pullups

Bodyweight x 10

Really hard on the grip/back after the workout.

This was all I had time for tonight.
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Old 10-02-2017, 01:23 PM   #1645
Shaun Gross
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Re: Shaun's workout log

Saturday 30 September 2017

Worked out with a buddy

1. Conditioning
50 wall-ball shots
30 cleans, 60kg
50 wall-ball shots
20 cleans, 80kg
50 wall-ball shots
10 cleans, 100kg
-one person works at a time

11:40ish

wallballs - 15/10 each round
Cleans - 5's on 60kg, doubles on the rest

The cleans got heavy. Although this was more of a "warmup" to the next workout..

2. Conditioning
20 dumbbell snatches
30 burpee box jumps
40 dumbbell snatches
30 burpee box jumps
60 dumbbell snatches
30 burpee box jumps
80 dumbbell snatches
30 burpee box jumps
100 dumbbell snatches
30 burpee box jumps
-22.5kg dumbbell, 22inch box
-one person works at a time


23ish minutes

Basically 17.1 doubled. Swapped every 10 reps on dumbbells and 5 reps on BBJ's. This was definitely managable.

I would like to retest this one (17.1) in earnest soon
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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 10-02-2017, 01:29 PM   #1646
Shaun Gross
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Re: Shaun's workout log

Monday 2 October 2017

1. Conditioning
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row


17:15

HPC's - 6's
Wall balls - subbed empty barbell thrusters, UB
Cal row - 1100ish, 950-1000ish, 1250ish

Grind.. Happy to UB the thrusters though.

2. Squat Snatch
EMOM for 10 minutes
3 x 60kg touch-and-go


Gave up after 5. Legs lungs and back were tired.
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Old 10-03-2017, 01:32 PM   #1647
Shaun Gross
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Re: Shaun's workout log

Tuesday 3 October 2017

1. Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.


-Based it off 20 reps (7/5/3 reps)

Completed.


First set took 33 seconds. Not sure about the other 2 sets but they took a bit longer. This was bloody hard!

2. Conditioning
50 cal row
100 Single unders
800m Run
100 Single unders
50 cal row


10:37

Good push.
Rows - 1350 then 1450 pace
single unders - UB (too easy)
Runs - Not sure but I felt like I was running hard. Somewhere slightly sub-4 pace.

Lot's of substitutions from the prescribed workout, but this one was good for intensity.

3. Conditioning
5min EMOM
200m run
-2 min break
5 min EMOM
200m run


All intervals completed in approximately 45 seconds. I measured a new 200m track on Google Earth and it actually came out to 180m. Still, this was a good push for me.
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Old 10-04-2017, 01:25 PM   #1648
Shaun Gross
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Re: Shaun's workout log

Wednesday 4 October 2017

1. Squat Clean to Thruster

40kg x 2
60kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1 (PR?)


This was surprising.. I did this on a whim and set what I think is an all-time PR. Pretty stoked to be honest.

Video here - https://www.instagram.com/p/BZ0WmFYBgyo

2. Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

-subbed 52kg Barbell Power Clean and Jerks.


4 rounds + t2b's

This was all grip. I did a pretty poor effort to be honest.

3. Back Squats

130kg x 20

Getting really hard now. This equals my historical 20RM. I'm finding it quite difficult after doing an Ab-heavy workout which makes my core tired. Might need a belt in the coming weeks..
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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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