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Old 05-26-2019, 02:27 PM   #1964
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

Tuesday 21 May 2019

Felt like crap so I had the night off.


Wednesday 22 May 2019

A.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar


15:22

Runs - slow
Deads - 4/3/3
T2B - 6/4/3/2

B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010 @ 30kg
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0 (unweighted)
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds
Bench Press - 8 x 85kg
Barbell Rows - 8 x 85kg


Completed.


Friday 24 May 2019

Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots (20/14 lbs)
Station 5 – 100 single unders (sub for 50 double unders)


Completed.

Bike – 520-550 average pace, 42-45seconds
Bbjo – steady in 54 seconds
Row – 1:45 average pace in 52 seconds
Wb – unbroken in 40ish seconds.
Single unders – unbroken in 55ish seconds.

Tough!

Did 3 sets of 5 strict pullups and 10 strict HSPU to finish.


Saturday 25 May 2019

A.
Build to heavy clean and jerk


Up to 125kg - Heavy but felt good.

B.
“Fancy Pants”
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65 - used 43kg


13.59

I ran sooo slow.
Hps - 12/9, 9/6, ub
OHS - all unbroken.
Legs and shoulders gone.
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