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Old 02-06-2019, 11:52 AM   #1921
Shaun Gross
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Re: Shaun's workout log

Tuesday 5 February 2019

A.
9min EMOM
min 1 - 10 burpees
min 2 - 10 T2B
min 3 - 10 x 50kg powerclean and jerk


Burpees done in 30-32 seconds
T2B - 5/singles
PCJ - 4/3/3


B.
3 rounds of 800m row at endurance pace, 200m row at flux pace

11:46

Endurance pace - 2:00ish
Flux - 1:45-1:48
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Old 02-06-2019, 12:01 PM   #1922
Shaun Gross
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Re: Shaun's workout log

Wednesday 6 February 2019

A.
6 min EMOM

1 x 70kg powersnatch

Completed. Good technique

B.
Strict Press

68kg x 10

C.
Rowing
10 rounds of 1:40 on, 20 seconds off


Maintained 1:52 pace the whole way. Around 440-445m each interval
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Old 02-10-2019, 11:57 AM   #1923
Shaun Gross
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Re: Shaun's workout log

Friday 8 February 2019

A.
6 min EMOM

Odds - 10 x 50kg Thrusters
Evens - 10 C2B


Easy

B.
Deadlifts

185kg x 5 (with belt)

C.
Conditioning
24 min bike at endurance pace with 7 sec sprint on the 5/10/15/20 mins.


333 cals

Maintained 290-300 av pace on endurance, 1150-1200watts on sprints.
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Old 02-10-2019, 04:46 PM   #1924
Shaun Gross
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Re: Shaun's workout log

Saturday 9 February 2019

A.
10 min EMOM
Odds - 20 x 24kg KB swings (Russian - eye level)
Evens - 10 x Burpee box jumps to bench

Completed.

B.
Rowing
4 rounds of 2:30 endurance pace, 30 seconds flux pace


3041m

Endurance pace - 2:00min/500m
Flux - 1:45ish/500m

Needed gloves - too sweaty
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Old 02-11-2019, 11:56 AM   #1925
Shaun Gross
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Re: Shaun's workout log

Monday 11 February 2019

A.
9 min EMOM
min 1 - 10 x 40kg OHS
min 2 - 10 x 24 inch box jump overs
min 3 - 10 T2B


Completed. All rounds shorter than 30 seconds

B.
Back Squats


70kg x 3
120kg x 1
150kg x 1
-added belt
170kg x 1
177.5kg x 1
137.5kg x 10


Came into this with knee pain. I was moving slow and feeling weak. Didn't push for a second rep of 177.5kg because it wouldn't have happened.

C.
20 rounds of rowing, 30 seconds on, 30 seconds off


All rounds between 1:39-1:40 average pace.

This felt hard tonight.
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Old 02-12-2019, 11:40 AM   #1926
Shaun Gross
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Re: Shaun's workout log

Tuesday 12 February 2019

Not a lot of time tonight so I just did my Assault Bike

A.
Conditioning
24 min bike at endurance pace with 7 sec sprint on the 5/10/15/20 mins.

334 cals

Maintained 290-300 av pace on endurance, 1150-1200watts on sprints.

Exact same as Friday last week.
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Old 02-13-2019, 11:48 AM   #1927
Shaun Gross
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Re: Shaun's workout log

Wednesday 13 February 2019

A.
10min EMOM
Odds - 20 double unders
Evens - 1 heavy clean, 110kg/110kg/115kg/115kg/120kg


Completed. Happy to clean a "heavy" weight relatively easily after not having done it in forever. Double unders feeling better.

B.
Bench Press


100kg x 5

Not bad.

C.
5K row at endurance pace


20:56

This was fine. Was supposed to be 39 mins but I just didn't want to go that long tonight.
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Old 02-17-2019, 12:18 PM   #1928
Shaun Gross
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Re: Shaun's workout log

Friday 15 February 2019

A.
10 min EMOM
odds 15 dumbbell snatch
evens 15 wallballs.


Completed. Got puffed as..

B.
Deadlifts - 165kg x 10

Too hard tonight

C.
Conditioning - 20 min row at endurance pace, every 2 mins do 15 seconds of flux pace.

Maintained 2:03 for normal pace, 1:45 for fast pace.

4936m total, 2:01.5 average pace.
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Old 02-17-2019, 12:30 PM   #1929
Shaun Gross
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Re: Shaun's workout log

Saturday 16 February 2019

A.
27min bike at 300watt pace. 7sec sprint on the 6/12/18/24 mins.


375 calories.

Tired after a physical day. All I had.
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Old 02-18-2019, 12:00 PM   #1930
Shaun Gross
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Re: Shaun's workout log

Monday 18 February 2019

A.
10 min EMOM
Odds - 25 double unders
Evens - 1 x Squat snatch


Double unders - 22/3, 25, 22/3, 13/12, 25
Squat Snatch - 80kg, 80kg, 85kg, 85kg, 90kg


I still hate double unders.. But happy the snatch is still there!
This was done in nanos so I received it a bit forward.

B.
Back Squat


177.5kg x 1
140kg x 10

I wanted a double at 177.5kg but it was just too heavy tonight. Battling with some knee pain lately.

C.
Conditioning
24 min bike at endurance pace with 7 sec sprint on the 5/10/15/20 mins.


334 cals

Maintained 290-300 av pace on endurance, 1150-1200watts on sprints.

Same as the last 2 times. Still bloody tough.
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