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Old 05-20-2019, 01:25 PM   #1963
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

Friday 17 May 2019

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%


65kg x 5, 70kg x 4, 75kg x 3, 80kg x 2, 85kg x 1, 70kg x 8, 70kg x 8

These felt really good tonight

B.
Three sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds


AAB - 27, 24, 22
Pushups - 25, 20, 20
Rowing - 24, 22, 24



Saturday 18 May 2019

A.
Jerk on the 2 min clock


100kg, 105kg, 110kg, 115kg, 118kg, 120kg, 123kg, 125kg, 128kg, 130kg, 133kg (F)

These felt rubbish today.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

4:56

Could've warmed up better.

Legs/Back/Lungs gone.


Monday 20 May 2019

Practicing for a doubles comp

A.
4 rounds for time
4 x devil press (2 x 22.5kg DB)
40 cal bike
-alternating rounds with my partner


9:36

Devils press - take around 18-20 seconds
Bike - 500ish watts pace first round, 470ish watts pace second round

Quad demolition

B.
15 min EMOM
min 1 - 10 T2B
min 2 - 15 cal row
min 3 - 15 pushups


T2B - UB, UB, UB, 3/singles, 2/singles
Row - 1400-1500 pace
Pushups - sets of 5 until the later rounds which were triples
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