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Old 12-22-2012, 02:31 AM   #524
Shaun Gross
Member Shaun Gross is offline
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Saturday 22 December 2012

AM session

Back Squat

60kg x 3
110kg x 3
140kg x 3
160kg x 3 x 5

These were good. Heaviest unbelted set of 5 I've ever done and it wasn't even that hard. A good warmup, haha

Power Snatch

20kg x 2 x 3
40kg x 3
60kg x 4 x 3

Good, fast and powerful. Should've gone heavier but the coach was holding me back. Good technique practice

Power Clean and Push Jerk

60kg x 3
80kg x 4 x 3

Same as above. Fast and crisp. Wanted heavier but not allowed, sigh..

That was me done for the AM. I had a nap then went out for the afternoon and early evening to a family do. Ate crap the whole day and wanted to get in a little bit of work in the evening..

PM session


- Note, these were done with straps as my hands are a bit torn up and sore. Also I did them beltless and in my olympic lifting shoes.

80kg x 3
110kg x 3
140kg x 3
160kg x 3
180kg x 4 x 3

These were good but still felt surprisingly heavy. First semi-heavy deadlifts since the comp 6 weeks ago. Felt it in my hamstrings!

Daily Bench Press

40kg x 5

Easy rep. Should go up soon..

Daily Back Squat

180kg (belted)

Difficult rep. Understandable after all the volume and deadlifts.


2 rounds of..

4 rounds of tabata 24kg KB swings
1 min rest
4 round sof tabata burpees
1 min rest

KB swings - straight 9's
Burpees - 8/8/6/6, 6/6/6/6

Stuff this conditioning business! haha.
Burpees sucked, not because of wind but because of my very sore left toe which I dropped a 25kg plate on last week. It made burpees miserable.
Either way, my conditioning has gone down the gurgler, I have to do a few of these workouts a week to keep some of it up..

Good days training!
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