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Old 02-08-2015, 10:18 AM   #961
Shaun Gross
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Re: Shaun's workout log

Friday 6 February 2015

1. Conditioning
5 RFT:
12 Thrusters, 95/65 (40kg)
12 TTB


7:44

Thrusters - All UB
TTB - 6/6, Singles in sets of 3 for other sets (forearm fatigue)

This was all about forearm fatigue. I lost my newly developed T2B kip on the second round onwards - gotta work on this. Happy with my short breaks between sets of reps and getting to and from the barbell though.

2. Skills
EMOMx25
Odd: 3 Strict Pullups
Even: 6 Strict HSPU


Completed

I did the first 3 rounds as muscle ups, but literally made one muscle-up out of many close attempts - This was due to fatigued forearms from the previous workout. I modified to do strict pullups just to get a bit of strength in. Both movements were easy. Especially glad about the HSPU being easy for 12 rounds of 6 reps.
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Old 02-08-2015, 10:23 AM   #962
Shaun Gross
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Re: Shaun's workout log

Saturday 7 February 2015

1. Squat
A. 10RM Back Squat


20kg x 10
60kg x 5
100kg x 3
120kg x 3
140kg x 3
160kg x 10 (PR)

Very difficult but I made it. This was done beltless

B. 3RM Front Squat


110kg x 2
145kg x 3

Video showed this to be fast yet it felt very slow. Beltless as well. About 5kg off a PR but that was done with a belt a bit heavier and a long time ago.

2. Conditioning
Teams of 3
AMRAP 20:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge, 2-pood/1.5-pood
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.


Only with 2 people - used an imaginery 3rd person who took 40-50 seconds for the lunges to keep the intended pace. Also, we used 2 x 24kg KB's as I don't have 2 x 32kg KB's..

210 calories

The lunges got hard for me, because of my terrible balance. Not sure the amount of rounds, but after 4 rounds of lunges I had to start breaking them up into sets of 4 steps (of a total of 16). My butt is smoked 2 days later!
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Old 02-09-2015, 12:09 AM   #963
Shaun Gross
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Re: Shaun's workout log

9 February 2015

Clean

20kg x 3
60kg x 2 x 3
80kg x 2
90kg x 2
100kg x 1
110kg x 1
120kg x 1
125kg x 1

This felt alright. My technique was a tad off but overall it wasn't too bad. Happy to still have a bit of capacity at these heavier weights.

1. Conditioning
2 RFT:
25 Box Jumps, 24/20″
20 C2B
15 Strict HSPU
10 Squat Snatch, 135/95

14:54

Slow, slow, slow

BJ - UB but very very slow
C2B - 5/5/4/3/3/, 5/3/3/3/3/3
HSPU - 2/6/5/2, 5/3/3/4
Snatches - Singles (about 4 fails in there)

This was horrible. I tried to do actual C2B for once and they were pretty bloody hard for me. Just did them in quick sets of singles as I'm not competent in stringing them together right now. I lost my shoulders on the HSPU straight away as well and the snatches were ugly. Just not my night tonight.
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Old 02-10-2015, 12:56 PM   #964
Shaun Gross
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Re: Shaun's workout log

Tuesday 10 February 2015

“Marston”
AMRAP 20:
1 Dead Lift, 405/285 (185kg)
10 TTB
15 Bar Facing Burpees

8 rounds

This was a slow plod for me - as they always are.
I used a belt on the deadlifts as I'm feeling a bit worn out from Saturdays monster squat set still. They weren't too bad.
T2B - UB, 7/3,5/singles, 5/singles, sets of 4-3 singles for each set onwards. Happy to be able to string toes to bar together for a bit.
Burpees - Step down and up, never really stopped but my last sets were a bit slower than my first.

Happy enough with how I paced this.
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Old 02-10-2015, 01:01 PM   #965
Shaun Gross
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Re: Shaun's workout log

Wednesday 11 February 2015

It was supposed to be a rest day today but my buddy invited me to a crossfit gym (for free I might add) at 6am before work, so I thought I'd come along.

Front Squats


50kg x 3
70kg x 3
105kg x 5
120kg x 3
130kg x 3

Easy reps, not pushing it at this time of the morning

Turkish get-ups

3 per arm


12kg KB
16kg KB
16kg KB


These were not bad, but a bit hard due to not having done them for over 2 years. They stress my shoulder in unique (not bad) ways.

Conditioning

10 min AMRAP

5 Burpee Box Jumps (24inch)
10 25kg DB snatch
15 abmat situps


6 rounds + 4 BBJ

Didn't really stop. My situps are what slows me down..

It was fun, and more importantly it didn't beat me up. Looking forward to Thursday.
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Old 02-13-2015, 05:16 PM   #966
Shaun Gross
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Re: Shaun's workout log

Thursday 12 February 2015

1. Snatch
3×3 at 60%
3×2 at 70%
2×1 at 75%
2×1 at 80%
3×1 at 85%
2×1 at 90%


Completed - Based on 100kg
. One fail on the very last rep (which I did not re-attempt)

Snatches felt pretty good today, although I was not feeling that great.

2. Jerk
Work up to a heavy single


Worked up to 120kg

Jerk's were terrible tonight. I was feeling very run down by this point - Probably too much volume on the snatch for me tonight.

3. Conditioning
4 RFT:
10 OHS, 135/95
25 Double Unders
10 Deads, 225/155
25 Double unders


I got through 2 rounds in 5:30 then gave up. I was feeling terrible and absolutely drained so I just gave up. OHS were easy, deadlifts weren't bad and double unders atrocious. Nothing more to say..
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Old 02-13-2015, 05:22 PM   #967
Shaun Gross
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Re: Shaun's workout log

Saturday 14 February 2015

I had a rest day yesterday. Probably did me some good as I felt better today.

Work to heavy Power Clean and Jerk

60kg x 2 x 2
80kg x 2
90kg x 2
100kg x 1
110kg x 1
115kg x 1


Left it there. Last rep was borderline but a good solid rep.

Conditioning
EMOM for 15 minutes

alternating

7 x 120kg Back Squat
10 x Toes to Bar
3 x Touch-n-go 60kg Squat Snatches


Completed easily enough


Toes to bar - UB, UB, 7/3, 6/4, 5 x singles/5 x singles
Everything else unbroken.

I did a mash up of the previous today and yesterdays work. Good to get some volume in.

- 1 hour later -

2. Conditioning
75 Wall Balls, 20/14
60 Box Jumps, 24/20
45 C2B Pull ups
30 Cleans, 135/95
15 HSPU


18:56

WB - 30/10/10/10/8/7
BJ - sets of 5
Pullups - 5/5/5/5/3's from there on
Cleans - 3/3/3/3/3/3/3/3/3/3
HSPU - 5/5/5

Terrible. Just couldn't push after the previous workout. I need another rest day
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Old 02-16-2015, 01:24 AM   #968
Shaun Gross
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Re: Shaun's workout log

Monday 16 February 2015

1. Conditioning
15-12-9:
Thruster (115/80)
CTB PU
Immediately into…
15-12-9:
Burpee BJ (24/20)
Squat Clean (115/80)


17:24 (first part complete around 5:45)

Thrusters - UB, 6/6, 5/4
C2B - 5/5/5, 4/4/4, 3/3/3
Burpee BJ - very very slow UB
Squat Cleans - 5's then started doing 3's eventually (back was tightening up)

Horrible as to be expected. Finding it hard to push the pace lately and my lower back has been stiffening up lots - probably from pushing the 10RM back squat 10 days ago..

- 1 hour break -

2. Clean and Jerk
EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.


6 minutes at 90kg
6 minutes at 95kg

Completed.


Wasn't too bad. I didn't feel like increasing the weight as prescribed because I knew I wasn't in shape for it. Every clean was a power clean and although I got breathing heavy, it wasn't that bad.
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Old 02-17-2015, 12:25 PM   #969
Shaun Gross
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Re: Shaun's workout log

Tuesday 17 February 2015

1. Conditioning
AMRAP 15:
21 WB (20/14)
15 Cal Row
9 Deadlifts (225/155)


5 rounds + 16 WB


WB - UB, UB, UB, 12/9, 12/9, 13/3
Row - started at 1200 cal/hr, last sets were 1050 cal/hr
Deadlifts - UB

Tried to push as good as I can. There is a short walk between the wallball and the other stations. Mentally broke on the last sets of wallballs though. Happy enough with the effort though.

Note - my buddy beat me by 1 rep! Although he had a target to aim for as I went first.

Later on..

16 Kipping Pullups UB - PB!


Getting better at these. Should be good for 20 soon, and then 30 as the long term goal.

Rest day tomorrow.
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Old 02-19-2015, 12:45 PM   #970
Shaun Gross
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Re: Shaun's workout log

Thursday 19 February 2015

2015 OPEN ATHLETES
1. Conditioning
“TEAM OPEN TEST”
Teams of 2 complete AMRAP 20 of:
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/
40 Jerks
20 Snatch
20 MU

Subbed Pullups for C2B


Made it through 28 Cleans

WB - 20/15/15
DU - 30
BJ - 10/10/10/10
TTB - 10/8/7/8/7
PU - 5's
Burpees - 5's
Cleans - 3/4/4/3/3/2

This one was all about the T2B and Pullups - my grip was totally shot. Would've liked to have made it further but hey.

- 2.5 hours later -

2. Squats
A. 3-Rep Heavy Front Squat
B. 10-Rep Heavy Back Squat


A. 130kg x 3 Front Squat
B. 140kg x 10 Back Squat


These felt very tough. I had a bad headache from the first workout (was quite dehydrated and starving before starting it so it wasted me) and my core was smoked so it just made everything soo much harder.

3. Burner
5 RFT:
10 Burpees
10 24kg KB swing


4:17

Subbed out the double unders to keep the metcon effect - I would be standing around staring at my rope for a significant portion of time. Although I do need to practice them more with the open coming up..
Didn't stop moving. Happy with how I pushed. Pretty smoked afterwards
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