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Old 05-16-2019, 01:20 PM   #1962
Shaun Gross
Member Shaun Gross is offline
 
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Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Catching up on the log..

Friday 11 May 2019

Rode home from work.
1:03 hours, 24km


Saturday 12 May 2019

A.
30 seconds on, 30 seconds off for 10 rounds (all squat clean thrusters)

55kg x 5, 60kg x 5, 65kg x 4, 70kg x 4, 75kg x 3, 80kg x 3, 85kg x 2, 90kg x 2, 95kg x 2, 100kg x 2

Completed easily enough. This is preparation for an upcoming duets competition.

B.
Back Squats - on the 3 minute clock

160kg x 3 x 4

These felt really good today. Maybe I was properly warm for once! First set unbroken

C.
3 rounds on the 6 mins
20cal bike + 200m run


Each round done around 1:35ish


Biked in 750-800 watts each round, runs around 50-55 seconds. Pushed hard


Monday 13 May 2019

A.
Practiced that pairs comp workout from Saturday with my partner this time - Double the reps and double the time.

Easily made it through 3 reps of 100kg in about 25 seconds then stopped.
This one will be good!

B.
5 x 250m run
Rest while the other person runs.


Untimed but we pushed hard.


Tuesday 14 May 2019

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)[/b]

[b]60kg, 60kg, 65kg, 70kg, 75kg, 78kg, 80kg, 80kg, 80kg, 80kg


These started to feel pretty good.

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week or around 80% of your 1-RM Deadlift)
Station 4 Reverse Snow Angels x 20 reps (slow and controlled)


SLDL - with 22.5kg DB
BHT - With shoulder supported by the ground - with 140kg
RSA - Unweighted.


C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

-Subbed

1 BMU
6 DBHPC @ 22.5kg DBs
12 unweighted lunges


11 rounds + 1 BMU

Nice steady pace. No stopping.


Wednesday 15 May 2019

A.
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 320 Meter Run
Station 2 24 empty barbell thrusters
Station 3 320 Meter Run
Station 4 24 Pull-Ups
Station 5 12 Burpee Bench jumps

- This was a sub down to 80% of prescribed reps


Completed.

Tough
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