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Old 05-09-2017, 02:50 PM   #1541
Shaun Gross
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Re: Shaun's workout log

Tuesday 9 May 2017

1. Conditioning
AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)

- subbed rowing for bike


2 rounds,
2 rounds,
2 rounds + rowing

Gotta sort out my ****ty metcon-snatches.

2. Midline Conditioning
3 Rounds, NOT for time
30 GHDSU
15 Deadlifts (275/185#)

-subbed abmat situps for GHD


Completed.

Had a few mins rest between each set, was nice not to push.
Deadlifts were all done touch-and-go and got easier as they went along. 140kg probably would've been the perfect weight.

3. 6min EMOM
Odds - 5 strict pullups
Even - 10 strict HSPU.


Completed.

Done just to get a bit of upper body work in. Felt pretty easy although last set of HSPU got a bit tough.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 05-10-2017, 01:50 PM   #1542
Shaun Gross
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Re: Shaun's workout log

Wednesday 10 May 2017

1. Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU


180 reps (15 HSPU)

Row - 1100 pace
Thrusters - sets of 5 with short breaks
Pullups - sets of 3 with short breaks
HSPU - 8/7

Really paced this one. Probably could've pushed harder. Legs were really sore from the last couple of days and the fact that I didn't have a rest day on Sunday.

2. Hang Cleans
60%/4
65%/4
(70%/4)3


84kg x 4
91kg x 4
98kg x 2 x 4


I hate these. Only did 2 sets of the heavy weight because I just didn't want to do any more.

3. Front Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1


131kg x 5
141kg x 1
131kg x 5
145kg x 1
131kg x 5
150kg x 1


Tough. Bumped up to 150kg on last rep because I was lazy about loading plates - it wasn't too bad.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 05-14-2017, 02:25 PM   #1543
Shaun Gross
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Re: Shaun's workout log

Friday 12 May 2017

1. Conditioning
"Surfer on Acid"
3RFT:
400m Run
21 Burpees


9:15

Pushed very hard. Felt like I was running fast - but in reality it was not fast.

2. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2


70kg x 4
75kg x 4
80kg x 3 x 3


Didn't stick to percentages, just trying to get good reps in.

3. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2


80kg x 3+1
90kg x 3+1
100kg x 3 x 3+1


Again, stayed light.

4. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1


120kg x 1
140kg x 1
156kg x 4
166kg x 1
156kg x 4
172kg x 1
156kg x 4
176kg x 1


Beltless. Not too bad.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 05-15-2017, 02:29 PM   #1544
Shaun Gross
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Re: Shaun's workout log

Saturday 13 May 2017

No training today. Currently putting in a stormwater pipe at my place so there was lots of shovelling and wheelbarrow loading. Tiring work.
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Old 05-15-2017, 02:51 PM   #1545
Shaun Gross
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Re: Shaun's workout log

Monday 15 May 2017

1. Conditioning
3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU
-subbed single unders


7:45


Power cleans - 9/1, singles, singles
Front squats - 9/1
Push Jerks - UB

My double unders have falled apart again so I did singles. Legs and lower back (and lungs) were screaming on this workout.

2. Snatch (Mid-Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)2


Completed off 100kg.


Felt good.

3. Back Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1


158kg x 5
168kg x 1
158kg x 5
174kg x 1 (with belt)
158kg x 5
178kg x 1 (with belt)


Had to chuck on belt for heavier singles. Otherwise felt heavy but good.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 05-16-2017, 01:55 PM   #1546
Shaun Gross
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Re: Shaun's workout log

Tuesday 16 May 2017

1. Conditioning
"Helen"
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups


9:58 (PR by about 45-50 seconds)

Stoked to finally be sub-10.

Runs - fast then slow (as per usual)
KBS - unbroken
Pullups - unbroken, 3/3/2/2/2 for last 2 rounds.

2. Stamina Training
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU

-subbed 6 x strict (strapped) 60kg barbell rows for Bar MU


Completed.

I literally couldn't even do a pullup after Helen - my forearms were that locked up. Did the sub to still get a bit of pulling work in. Completed it easily enough.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 05-17-2017, 01:56 PM   #1547
Shaun Gross
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Re: Shaun's workout log

Wednesday 17 May 2017

1. Clean (Mid Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)3


80kg x 4
90kg x 4
100kg x 2 x 3


Went away from percentages and did power cleans to spare my right knee (which is a bit sore from yesterdays wallballs). I am not good at these hang powercleans..

2. Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1


100kg x 1
120kg x 1
135kg x 5
145kg x 1
135kg x 5
148kg x 1
135kg x 5
151kg x 1


These were good. All beltless. The 151kg rep moved pretty well

3. Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges (53's/35's)
B) 12 Deficit Push-ups (stacking plates)
C) 12 DB Box Step-Ups (45's/30's)
D) 50s Plank Hold (elbows)

-subbed


A) 12 x 50kg barbell front rack lunges
B) 12 x Deficit pushups (on 25kg plates - 5 inches or so)
C) 12 x 15kg plate stepups (my old steel plates have handles) to 20inch box
D) 50 second plank


Completed.

Surprisingly the hardest part was the plank - I haven't done them in years.

Apart from my sore knee, it's nice not to be beaten up by the conditioning!
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 05-21-2017, 04:09 PM   #1548
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 136kg/Snatch 105kg/Log

Last edited by Shaun Gross : 05-21-2017 at 04:27 PM.
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Old 05-21-2017, 04:11 PM   #1549
Shaun Gross
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Re: Shaun's workout log

Friday 19 May 2017

1. Conditioning
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

-subbed row for assault bike, lateral burpees for B-F-B's


8:55


Rowed at 1350 pace.
Power snatches - quick sets of 5
Unbroken burpees (steady pace)

Yuck.

1. Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

50kg x 2 x 3
70kg x 3
75kg x 3
80kg x 3
85kg x 3
90kg x 2


Didn't do the 90% singles. These felt pretty good tonight.

2. Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3


90kg x 1
100kg x 1
110kg x 3
120kg x 2


These were hard. Obviously cut the volume down lots.
120kg might be a PR double or close to it?

3. Back Squat
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1


120kg x 1
150kg x 1
166kg x 3
-added belt
172kg x 1
166kg x 3
176kg x 1
166kg x 3
180kg x 1


These were hard tonight.

Video of my lifts here - https://www.instagram.com/p/BUROAUmhYt7
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 05-21-2017, 04:28 PM   #1550
Shaun Gross
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Re: Shaun's workout log

Saturday 20 May 2017

1. Row Conditioning
10x30 Cals
Rest 1:00 after each set


20:14 total time including rest.

Each round was between 1550 and 1650 cal/hour - 1:10ish most of the time.
Last round down in 58 seconds - 1900 cal/hour pace.

My poor butt..

2.EMOMx5:
10-8-6-4-2 Strict Press
Start at 135 and add weight (your choice) every round
Rest 5:00
EMOMx5:
10-8-6-4-2 Strict Press
Start at 135 and add weight (your choice) every round


60kg x 10
65kg x 8
67kg x 2 + 60kg x 4
60kg x 4
60kg x 2

60kg x 10
60kg x 8
60kg x 6
60kg x 4
60kg x 2

It was supposed to be squat clean thrusters but my knees were bothering me so subbed it out with Strict Press. My press died on me quick after the first 2 rounds! Had to drop it down because I was failing on a weight that I shouldn't have. On the second go through I went unbroken but it was a struggle on pumped-up triceps.

3 x 7 strict pullups

Completed.

Done to keep the movement fresh.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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