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Old 02-06-2018, 02:00 PM   #1711
Shaun Gross
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Re: Shaun's workout log

Monday 5 February 2018

I just felt like not doing a lot tonight.

Every 3 mins for 10 rounds
12 calories on Assault bike (all-out sprint)


Between 12-14 seconds each round.


Every round I managed to get the watts up to 1500 and on 2 of them I got it up to 1700. This was pretty painful on the legs and legs.

Did 5 sets of 5 strict dips EMOM to finish which was super hard after the bike.
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Old 02-11-2018, 01:19 PM   #1712
Shaun Gross
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Re: Shaun's workout log

Wednesday 7 February 2018

1.Overhead Squat

20kg x 2 x 5
50kg x 3
70kg x 2
80kg x 2
85kg x 10


This might be a PR for 10. Not hard at all on legs or abs but my wrists got super sore - I find it so hard to not have them bend back too far.

2. Conditioning
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53)
30 Push Jerks (135/95)
40 Kettlebell Swings (53)
50/35 Calorie Row


12:44

Rows were at 1200 and 1400 avg pace, 28/12 and 10/10/10/10 on KB swings. 6s on push jerks
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Old 02-11-2018, 01:23 PM   #1713
Shaun Gross
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Re: Shaun's workout log

Friday 9 February 2018

1. Clean and Power Jerk

50kg x 2
70kg x 2
90kg x 1
100kg x 1
110kg x 1 (Power clean)
120kg x 1


Not bad for not having cleaned over 80kg in 4 months.

2. Conditioning
AMRAP 18:
12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar


5 rounds + bike + WB's + 2 DS's


Just tried to keep a steady pace. Could've pushed a bit harder here and there to make 6 full rounds though.
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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 02-11-2018, 01:25 PM   #1714
Shaun Gross
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Re: Shaun's workout log

Saturday 10 February 2018

1. Conditioning
20 min EMOM
Even: 12 cal bike
Odd: 15 cal row


Completed.

Not too bad although it got very breathy. Maintained 530watts on bike and 1300-1350ish cal on rower.

2. Conditioning
10min EMOM
Even: 30 double unders
Odd: 8 strict HSPU


Completed.

Some sets of Double unders were unbroken too which is good.
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Old 02-12-2018, 01:05 PM   #1715
Shaun Gross
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Re: Shaun's workout log

Monday 12 February 2018

1. Deadlifts

20kg x 10
70kg x 3
120kg x 2
160kg x 1
180kg x 1
-added belt
200kg x 1
210kg x 3

Bloody heavy. I haven't done heavy deadlifts in ages and it shows. Video here -https://www.instagram.com/p/BfFzIjRnklo

2. Conditioning
24 min total, every 2 mins alternate between
A. 24cal AAB
B. 24cal row
C. 250m run


Completed.

Each round done between 1 minute and 1:05.
Biked between 5:70 and 600 watts, Rowed at 1400ish pace, and ran is best as I could.
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Old 02-13-2018, 12:54 PM   #1716
Shaun Gross
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Re: Shaun's workout log

Tuesday 13 February 2018

1. Conditioning
18min AMRAP
10 x 60kg hang power cleans
10 Cal Bike
10 Cal Row


8 rounds

All unbroken, with only a few chalk-ups before hpc's as a "break"
Bike - 370-400 pace
Row - 1150ish pace

2. Conditioning
10 min EMOM
Odd: 5 strict pullups
Even: 8 strict HSPU


Completed.
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Old 02-14-2018, 12:23 PM   #1717
Shaun Gross
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Re: Shaun's workout log

Wednesday 14 February 2018

1. Overhead Squat
Build to a Moderate Set of 3

20kg x 2 x 5
50kg x 3
70kg x 2
90kg x 1
100kg x 1
110kg x 2 (F)
110kg x 1


Tried to hit a PB tonight - The only thing holding me back on this is wrist position, they just get so sore! Mind you, I rarely do this movement so this isn't too bad.

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)


14, 15, 14, 14

Rowed at 1300-1400 pace. Burpees were steady but started to slow down on last 2 rounds. All OHS unbroken but I probably could've gone at a faster pace.
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Old 02-19-2018, 11:54 AM   #1718
Shaun Gross
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Re: Shaun's workout log

Friday 16 February 2018

1. Snatch

20kg x 2 x 3
40kg x 2
60kg x 2
70kg x 2
75kg x 1
80kg x 1
85kg x 1
90kg x 1


First time snatching "heavy" in a long time - possibly 10 months.
It wasn't too bad.

2. Conditioning
18min AMRAP
30 wall balls
30 cal row
30 situps


4 rounds + 9 walls balls


Everything unbroken. Rowed at 1100 pace. Situps slow and steady.
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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 02-19-2018, 11:55 AM   #1719
Shaun Gross
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Re: Shaun's workout log

Monday 19 February 2018

1. Conditioning
EMOM for 20 mins
3 deadlifts + 2 squat cleans + 1 push jerk @ 75kg


Completed.

Got breathing very hard and legs got tired. Might've been able to push for 30 rounds if I didn't have to lower bar from overhead carefully.
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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 02-20-2018, 12:53 PM   #1720
Shaun Gross
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Re: Shaun's workout log

Tuesday 20 February 2018

1. Conditioning
20min EMOM
Odd: 13 cal Air Bike
Even: 15 cal Row


Completed.

1 more cal/min on bike than last time. Hard on the lungs.
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