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Old 01-22-2018, 01:14 PM   #1701
Shaun Gross
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Re: Shaun's workout log

Monday 22 January 2018

1. Conditioning
4 Rounds:
60 Double Unders
30/21 Calorie Row
10 OHS (135/95)


-Subbed OHS for power snatches as it was too late at night to be dropping the bar heaps. Also subbed single unders for Double unders

13:24

Single unders and OHS - unbroken
Row - 1150 pace

This was a good one with no real stopping apart from the transitions.

2. Bike Conditioning
3 Rounds:
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off


154 total calories

My watts were between 480 and 600 the whole way, sometimes the top end sometimes the low end. Last round of :30 at 1100 watt pace.
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Old 01-23-2018, 01:54 PM   #1702
Shaun Gross
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Re: Shaun's workout log

Tuesday 23 January 2018

1. Conditioning
For Time:
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)


15:20

Slow.
Only wallballs and KB swings unbroken.

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


Completed.
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Old 01-24-2018, 12:38 PM   #1703
Shaun Gross
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Re: Shaun's workout log

Wednesday 24 January 2018

1. Conditioning
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees


4:39

Should've gone faster. Good pace on the first and last rounds, but I really paced the middle round burpees way too much. All HPC's unbroken. This should be a 4-minute workout..

2. Back Squats
With a partner..
100 x 100kg Back Squats for time


9:30ish

3 sets of 3, 4 sets of 4, then sets of 5/6 and one set of 9 to finish. Tried to piston most sets and only breaks were while my buddy was doing sets of 3-5. Tried to limit transition times.

3. Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts

-Upped the rest to whatever my buddy was taking to do his 35 calories. Worked out to be something like 1:40-1:50 rest each round.

First 4 rounds - 1550 avg pace
Last round - 1850 pace


This was a good one for me. Felt like I had to redeem myself after a pretty poor effort on the first workout.
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Old 01-29-2018, 02:41 PM   #1704
Shaun Gross
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Re: Shaun's workout log

Friday 26 January 2018

Strict Pullups
3 sets of 5

Easy reps while a buddy was getting in his weighted pullups.

Conditioning
Partner Workout
50 Squat Snatches
50 Thrusters
50 OHS
50 Power Clean and Jerk


21.30ish minutes

SS - touch-and-go doubles
Thrusters - 5's
OHS - 5/8/9/6
PC&J's - 5's. Last round TnG

A good plod. My wrists are not conditioned to OHS so that sucked.
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Old 01-29-2018, 02:43 PM   #1705
Shaun Gross
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Re: Shaun's workout log

Saturday 27 January 2018

1. Conditioning
21 min EMOM
min 1: 12 cal row
min 2: 12 burpees
min 3: 12 22.5kg DB snatch

Completed.

Got very breathy.

2. Conditioning
10min EMOM
7 T2B


Completed.

First 8 rounds unbroken. Sets of quick singles on last 2 rounds
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Old 01-29-2018, 02:46 PM   #1706
Shaun Gross
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Re: Shaun's workout log

Monday 29 January 2018

Didn't feel like doing anything to intense tonight

1. Conditioning
30 minutes total
Every 3 mins alternate between Assault Bike and Rower


Bike - 182 cal total, maintained 330ish watts average pace
Rower - 243 cal total, maintained 1050ish cal/hour pace


Good sweaty work.

2. Back Squats

120kg x 5 x 5

Good easy work while working out with my wife.
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Old 01-30-2018, 02:06 PM   #1707
Shaun Gross
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Re: Shaun's workout log

Tuesday 30 January 2017

1. Conditioning
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike
Max Burpees

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike
Max Burpees

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike
Max Burpees

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike
Max Burpees


16, 15, 16, 20


I hate burpees. Legs went straight away.
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Old 01-31-2018, 01:29 PM   #1708
Shaun Gross
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Re: Shaun's workout log

Wednesday 31 January 2018

1. Conditioning
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)


8:55 (9 seconds off PR)

I was legitimately nervous at repeating this workout. Did the best I can but came up slightly short. Very happy with the effort I put in though - Just not quite there today.

Thrusters - UB
Row - 1250, 1150, 1150, 1050, 1000 (Wish I rowed a bit harder in the last round!)

2. Conditioning
Every :90 Seconds x 7 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)


Completed.

Subbed standard burpees on rounds 4/5/6. Each interval done in 45 seconds. T2B unbroken first 3 rounds, next 2 in singles, last 2 rounds in 5/1/1.
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Old 02-04-2018, 12:12 PM   #1709
Shaun Gross
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Re: Shaun's workout log

Friday 02 February 2018

1. Conditioning
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”


22:25


Rowed very slowly (7:58 2K), double unders in sets of 10 in approx 5 minutes. Just kept moving steadily on Cindy with small chalk breaks before pullups.

Happy with how I managed the double unders - seeing as they've been atrocious for me lately.
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Old 02-04-2018, 12:18 PM   #1710
Shaun Gross
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Re: Shaun's workout log

Saturday 3 February 2018

1. Conditioning
3 man workout
500 calories on AAB
500 calories on Rower
-rotate every 16/17 calories


Took us about 52 minutes

Bike - I was anywhere between 650 and 900 calories
Rower - 1500 pace minimum, last 3 rounds were 1800/1900/2200 pace.

This one was OK, we were going to go 1000 calories on just bike but all of us were starting to slow down a bit too much so why not move to a different machine?
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