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Old 07-15-2018, 01:16 PM   #1811
Shaun Gross
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Re: Shaun's workout log

Saturday 14 July 2018

A.
15 min AMRAP
1k row buy in + amrap Cindy (kipping pullups)

5 min break

15 min AMRAP
1k row buy in + amrap 10cal bike + 10 T2B


3:45 row + 12 rounds of cindy
3:55 row + 7 rounds + 8cal bike


Tough
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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 07-16-2018, 12:54 PM   #1812
Shaun Gross
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Re: Shaun's workout log

Monday 16 July 2018

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Done with 100kg (haven't weighed myself recently but I usually sit between 95kg and 100kg).


10:40

PR for 24 inch box jumps (by about 1:20 from several years ago), although I have done 9:20 with 20 inch box jumps (where I pogo-d pretty much the whole way). I've only done Christine with 20 inch box jumps over the last few years.

Rows - 1:54, 1:57, 2:00
Deads - UB
Box jumps - steady with no slowing down

Happy with my effort on this one, no real breaks and just kept moving. Sub-10 was my ambitious goal but thats OK - I'll get closer next time.

B.
Practiced the single leg deadlifts with the 22.5kg dumbbells and it was too much for my poor balance. I was a bit too tired to even try the glute bridges. So I just did the side planks - 45 seconds on, 1 min off for all the 6 rounds (3 each side). They are a tough movement for me!
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Old 07-17-2018, 01:20 PM   #1813
Shaun Gross
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Re: Shaun's workout log

Tuesday 17 July 2018

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%


A. 70kg x 5, 75kg x 3, 80kg x 2, 80kg x 2, 85kg x 2, 85kg x 2

Deliberately paused after every rep (to eliminate the benefit the stretch reflex gives me). Much harder this way!

Video here - https://www.instagram.com/p/BlU29ZxFgXy

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

Used 22.5kg (50 pound) dumbbells.
Done by myself so I used a 1:1 work:rest ratio

Note - I used the "version" of a manmaker that went into a thruster. So the complex was..
pushup, left arm row, right arm row, squat-clean thruster.


5 Rounds + 2 man makers. Round times were 1:30, 1:33, 1:36, 1:35, 1:38

First time doing manmakers - They really are something! Pullups in fast singles and burpees done at a good pace.
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