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Old 04-15-2019, 06:00 PM   #1952
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

I didn't realise I got so behind on my log..

Friday 5 April 2019

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 90 seconds
Strict Pull-Up x 5 reps
Rest 90 seconds


50/55/60/62/64 for sets of 5.
Did sets of 5 strict chinups

B.
Complete as many rounds and reps as possible in 10 minutes of:
100m run
10 Alternating Dumbbell Snatches (22.5kg)
10 Pull-Ups

6 Rounds even.



Saturday 6 April 2019

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds


BSS - 20/25/30/35 kg
Rows - 70kg

B.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats


-Subbed hybrid swings and unweighted lunges (on the spot)

19:52



Monday 8 April 2019

A.
Strict Diane

6:48

Deads - 21, 9/6, 3/3/3
HSPU - 9/7/5, 6/5/4, 5/4.

Managed the hspu well. Deads fell apart. Should've been sub-6. Next time!

B.
5x400m runs to finish, on the 4 min clock
.

All rounds in 1:42-1:43. I hate running..



Tuesday 9 April 2019

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead (55/35 lbs)
400 Meter Run
6 Dumbbell Hang Squat Cleans (55/35 lbs)
12 Toes to Bar


29:39

Pullups - 3/1/1/1 each round
S2O - UB and easy
DBHSC - UB and not easy
T2B - 5/4/3
Runs - super slow. I didn't watch the clock at all until the last 400 which was done in 2:30. Basically recovered on the runs.

Glad to make sub 30 which was my initial goal.



Wednesday 10 April 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat

*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.


Based off 160kg
104x4, 112x4, 120x3, 128x3, 136x2, 141x2, 145x1, 150kgx1


This is the most I've front squatted in like 7 months - I haven't front squatted over 60kg in that time. It was heavy. I used a belt on the heavy singles.

B.
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Assault Bike

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.


43, 34, 33

1st round - went out at 720watts for 45seconds then slowed down to 550ish by the end.
2nd and 3rd rounds - went out at 600watts for 25 seconds then gradually slowed down to 500/520watts.

This was freaking tough!


Thursday 11 April 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.


100kg, 105kg, 110kg, 115kg, 120kg, 125kg, 125kg, 125kgxfail.

First time split jerking in many many months. Quite far off PR levels. Hopefully we can practice this movement more soon!

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
3 Ground to Overhead (135/95 lbs)


- Modified conditioning to remove double unders - they've been flaring up my right knee lately.

6 Rounds + 2 burpees

Just had no gas tonight. Rest day tomorrow!


A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

7:11. 19sec PR

Rowing - 3:50 (easy/moderate pace)
Thrusters - UB
Pullups - quick triples and doubles.

Stoked with the PR. First time going unbroken on thrusters which made all the difference.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

BSS - 35kg
HSPU - 10 each round.


Ignored the tempos today. Just got good reps in.



Monday 15 April 2019

A.
Snatch triples

60kg/65kg/70kg/75kg/80kg

Felt pretty good.

B.
7 min amrap
14 kb swings
14 abmat situps


6 Rounds + 7 swings.

No stopping.
__________________
34/180cm/95kg/Log
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