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Old 04-29-2019, 01:38 PM   #1953
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

And again I'm very far behind on my log..

Tuesday 16 April 2019

A.
Five sets of:
Back Squat x 5 reps @ 75-80%
Rest 2 minutes


140kg x 5 x 5


B.
Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold


8 mins. Really slow after getting through 2 rounds in 2:20.. I just died


Wednesday 17 April 2019

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!


70kg x 4, 75kg x 4, 80kg x 4, 82.5kg x 1


Disappointed with the presses

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps


Push Press - 90kg x 4, 95kg x 4, 100kg x 4, 105kg x 4

C.
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Done with pullup bar at fingertip level


6:39 (16 seconds PR from last time)


Biked in 2 mins. Steady burpee pullups


Thursday 18 April 2019

A.
Deadlifts on the 4 min clock


185kg x 4 x 3 (beltless)

Completed - A bit hard

B.
Every 5 minutes, for 25 minutes (5 sets) for times of:
250 Meter Row
25 Push-Ups
15 cal bike


2:25,2:20,2:25,2:45,2:45.

Row at 1:38 average pace, pushups as fast as I could, bike above 700watts the whole time. Leg pump


Saturday 20 April 2019

4.5-5km trail run.

Untimed. Tough


Monday 22 April 2019

A.
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds


BSS - 35kg barbell
Rows - 60kg barbell


B.
Two sets for times of:
50 Calories of Rowing
50 Calories Assault Bike
Rest 5 minutes

Note times for both sets.


5:31, 5:43 for the rounds.


Rowed at 1300cal/hr pace, bike slightly above 400watt pace. Tough.


Tuesday 23 April 2019

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%


65kg x 5, 70kg x 3, 75kg x 2 x 2, 80kg x 2, 82.5kg x 2


B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

Neglected doing squat cleans for these ones (sore knee)


I got through 6 rounds + 3 manmakers - 1:32, 1:34, 1:38, 1:37, 1:45, 1:40 and 28 seconds for the last 3 manmakers.



Wednesday 24 April 2019

Three rounds for time of:
800 Meter Run
40 Calories Assault Bike
20 Toes to Bar


Don't know the time but I think it was somewhere around 26 mins


Thursday 25 April 2019

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds


BHT - 100kg, 110kg, 120kg, 120kg, 120kg

These were not good. Big pressure marks on my back and not sure I was doing them right. No way I was going to get near 80% of my 1RM deadlift

Face pulls done with a small black band - trap pump!

B.
Tabata Assault Bike


76 Calories.

I can do better


Friday 26 April 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

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


Built up to 120kg for the double. Was tough

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

-Subbed a single 22.5kg DB


12, 14, 25, 10
12, 14, 25, 8
12, 10, 20, 7



Saturday 27 April 2019

A.
2 x 10min emoms with a 5min break between.
First emom - 3 x 60kg powercleans + 6 burpees.
Second emom - 5 x 60kg push press + 10 x 24kg kb swings.


Completed all rounds in 28-30 seconds. Not too hard.


Monday 29 April 2019

A.
Take 20 minutes to build to today’s 1-RM Front Squat


Worked up to 162kg.

This is the most I've done in a couple of years. Stoked.

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

Done with 93kg - Didn't up weights to 75% as 120kg would've been unmanagable


8:17, 32 seconds PR from last time.

Tried to run hard.
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