Shaun's workout log

[Shaun Gross]

Monday 21 January 2019

A.
6 min EMOM
Odd - 10 x 22.5kg DB (both hands) front squats
Even - 5 strict HSPU + 5 kipping HSPU

B.
Back Squats

170kg x 2 (with a belt)
130kg x 10

C.
15 min bike at endurance pace,
On the 3/6/9/12 mins, all out sprint for 7 seconds

223 calories total

Endurance pace - maintained 302 watts
Sprint pace - 1200-1300 watts

This wasn't too bad. Had to try really hard to maintain the endurance pace immediately afterwards the sprints.

[Shaun Gross]

Tuesday 22 January 2019

A.
6 min EMOM
Odd - 10 bar facing burpees
Even - 12 kipping pullups

B.
12 mins of rowing, 1 min on, 1 min off

Maintained an average pace of between 1:40 and 1:41 the whole way. Average of 300m per 1 min interval (not including rollover)

This was uncomfortable.

[Shaun Gross]

Wednesday 23 January 2019

A.
6 min EMOM
Odd - 5 x 50kg squat snatch (touch and go)
Even - 10 T2B

Completed

B.
Strict Press
80kg x 4 (Failed the 5th)

C.
Rowing
8 rounds of 1:30 endurance pace, 30sec "flux" pace

Endurance - Maintained around 2:02
Flux - Around 1:50/1:51

This was not fun. I was so sweaty that I needed a 15 second break at minutes 8 and 12 to wipe off hands/paddle and chalk up. Need to be better at this one next time!

[Shaun Gross]

Friday 25 January 2019

A.
6min EMOM
Odd - 20 x 22.5kg DB snatch
Even - 10 box jumps to 30 inches

B.
Deadlifts

180kg x 5 (with belt)

C.
18 min bike at endurance pace. At mind 4/8/12/16 sprint for 7 seconds

Maintained 302 watts for endurance and up around 1200 watts for sprints

262 cals total

[Shaun Gross]

Saturday 26 January 2019

Busy day pulling down some trees and ripping out a bathroom. Found time in the evening to do my rowing intervals though

A.
Rowing
12 rounds of 500m row, 45 seconds rest

All rounds between 1:51.9 and 1:52.5

Didn't push this too hard and stayed consistent.

[Shaun Gross]

Monday 28 January 2019

A.
6min EMOM
Odd - 12 x 22.5kg DB hang clean and jerk (6 per arm)
Even - 12 burpees

B.
Back Squats
172.5kg x 2 (with belt)
132.5kg x 10

C.
Rowing, 12 rounds of 45 seconds endurance pace, 15 seconds flux pace

endurance pace - Between 1:57 and 2:02.
flux pace - Between 1:45 and 1:48

3110m total (including rollover). Average pace was 1:55.7/500m

[Shaun Gross]

Tuesday 29 January 2019

A.
6 min EMOM
Odds - 18 wallballs
Evens - 5 x 70kg hang powercleans

B.
18 min assault bike at endurance pace, with 7 sec sprint on the 4/8/12/16 mins.

Endurance pace maintained 302 watts, sprints got up to 1280-1310 watts. 263 calories.

Wednesday 30 January 2019

A.
6 min EMOM
Odds - 10 C2B's
Evens - 10 front rack lunges with 2 x 22.5kg DB's

B.
Bench Press
87kg x 10

C.
5k row at endurance pace

20:40

Maintained an easy pace on this one. Truth be told I was supposed to do 36 minutes of rowing but I really couldn't be bothered today. My grip and bum muscles just weren't about it.

[Shaun Gross]

Friday 1 February 2019

A.
6 min EMOM
one squat snatch

3 rounds at 70kg
3 rounds at 75kg

First time snatching over 50kg in 4 months

B.
Rowing - 1 round of 2K, 2 min break, 2k.

Did 7:30 then have up at 1k in 3:46. Couldn't be bothered tonight.

C.
Deadlifts

160kg x 10

[Shaun Gross]

Saturday 4 December 2019

A.
10 min EMOM
Odds - 10 lateral barbell burpees
Evens - 100kg powerclean and jerk

Completed. First time cleaning heavy in several months. Wasn't bad

B.
Conditioning

18 min bike at endurance pace with sprints on the 4/8/12/16 min mark
302 for endurance, around 1200 watts for sprints

263 cals - similar to last couple of times

[Shaun Gross]

Monday 4 February 2019

A.
10 min EMOM
20 double unders

I made maybe 6 sets unbroken. Horrible technique but its a start..

B.
Back Squats

175kg x 2 (with belt)
135kg x 10 (no belt)

C.
21 mins Assault Bike at endurance pace. 7 second sprint on the 4/8/12/16 min mark

296 cal

I slowed it down a tad and maintained 288 watts pace for the endurance pace, creeping up to 302 now and then. Sprints were at the typical 1200 watt pace.