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Old 04-11-2017, 01:47 PM   #1521
Shaun Gross
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Re: Shaun's workout log

Tuesday 11 April 2017

1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds


First round - 3:34 (Row in 1:39)
Second round - 3:50 (Row in 1:41)
Last round - 3:47 (Row in 1:44)


Horrible as all running usually is. I think I mis-timed the second round - I definitely didn't run that slow. Pushed pretty hard on this.

2. Stamina Conditioning
EMOMx10:
5 T2B + 5 Strict HSPU


Completed.

This was good - maybe I should've bumped it up to 6 reps though. I modified the programmed conditioning as my legs and back are smoked.
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Old 04-12-2017, 02:12 PM   #1522
Shaun Gross
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Re: Shaun's workout log

Wednesday 12 April 2017

1. Conditioning
5RFT:
30 Calorie Row
10 Bench Press (75kg)
5 Box Jumps (35 inch)


15:28


Comptrain had DT programmed again for some reason (we last did it 5 days ago). My lower back said "hell no", so I did the Regional conditioning, scaled a bit.

Bench Press - UB until last round which was split 5/5
Row - 1200ish pace the whole way
Box jumps - singles, with a couple of seconds of pysching up between reps (35 inches is pretty high for me).

2. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3


120kg x 4
140kg x 4
160kg x 3 x 4


Skipped a couple of the intermediate sets. These were hard tonight. Done with a belt and weightlifting shoes.
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Old 04-17-2017, 01:40 PM   #1523
Shaun Gross
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Re: Shaun's workout log

Friday 14 April 2017

Conditioning
5 Rounds for time
12 T2B
12 x 43kg thrusters


7:25

T2B - UB, 6/singles, sets of singles after that
Thrusters - UB

I've done this workout before in a different order (Thrusters first), and got around 7:50. Just tried to keep moving - I need better ab endurance though as it wasn't my grip giving out today..
Happy to thruster unbroken

Snatch

Worked up to 85kg

2 x Cleans + Jerk

Worked up to 120kg

Olympic Lifting was pretty good today, although my 120kg set was pretty ugly. Video here - https://www.instagram.com/p/BS2YetdBew9

Front Squats


130kg x 3 x 5


Hard.
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Old 04-17-2017, 01:51 PM   #1524
Shaun Gross
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Re: Shaun's workout log

double post
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Old 04-17-2017, 02:03 PM   #1525
Shaun Gross
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Re: Shaun's workout log

Saturday 15 April 2017

We were going away late morning so I had to make up something to do as the programming hadn't come out. I decided to do "Jack" as it was one of the first workouts I had done about 6 years ago and I hadn't done it since.

Conditioning
"Jack"
20 min amrap
10 x 52.5kg push press
10 x 24kg KB swing
10 x 24inch box jump


11 rounds flat.

Last time I got 7 rounds + a bit, so I'm happy to see an improvement over the last 6 years, haha. My back locked up on me something chronic on the second half and I had to stretch it out a few times. Everything unbroken except the box jumps were taken slow.
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Old 04-17-2017, 02:10 PM   #1526
Shaun Gross
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Re: Shaun's workout log

Monday 17 April 2017

1. Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")


47:50

-Subbed abmat situps

Atrocious.

Went into this completely cold and my back was locking up on me from run 3 (of 12) onwards. I did this about 8 minutes faster the last 2 years, but they didn't include 70kg deadlifts (which I found very difficult and had to do in 6 sets!) or wallballs - I think last year had 24kg KB deads and air squats. Still, I probably would not have been my time.

I think I tweaked my back on the Power snatch workout from last Monday and DT the few days before that. Got to monitor this!

-1 hour break-

2. Power Snatch + OHS
Work to a heavy single for the day


60kg
65kg
70kg
75kg
80kg

Stopped there as this was feeling like **** after the mammoth conditioning

3. Back Squat
(80%/5)5


120kg x 1
140kg x 1
160kg x 5 x 5


My godness this was hard tonight. Right knee hurting. Gutted through.
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Old 04-18-2017, 03:32 PM   #1527
Shaun Gross
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Re: Shaun's workout log

Tuesday 18 April 2017

1. Conditioning
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time


2 burpees
6 burpees
16 burpees


Snatches - 15/5/5/5, 4/4/4/2/2/2/2, 2/2/singles
OHS - 22/8, 12/8, UB

This was hard. I utilised Muscle snatches for the first 2 rounds - not sure if it was a great idea or not. Legs felt smoked going into the OHS. Probably could've burpee'd faster if I'm being honest with myself.

2. Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row
Even: 6 strict HSPU


Completed.

The workout called for 10 kipping HSPU, but to be honest I don't like how my neck feels afterwards. Completed this easily - Probably should've upped it to 7 or 8 strict HSPU to be fair.

Strict Pullups

3 sets of 7
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Old 04-19-2017, 01:52 PM   #1528
Shaun Gross
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Re: Shaun's workout log

Wednesday 19 April 2017

1. Conditioning
AMRAP 20:
5 Pullups
10 Push-ups
15 Air Squats
20 Calorie Row


10 rounds flat (Last time 8 rounds + cindy + 14 cal row)

Happy to PR by a round and a bit. I didn't stop once on the calisthenics and had no breaks on transitions. This was good for me.

I skipped the planned conditioning on Comptrain as it had heaps of barbell movements and my lower back feels a bit tweaky lately.

2. Power Clean + Front Squat
Work to a heavy single for the day


50kg x 2 x 1
70kg x 1
90kg x 1
100kg x 1
110kg x 1


Stopped there as I was pushed into a full squat. It was super easy, but not a powerclean. Called it a day there as the power wasn't there.

3. Back Squat
(85%/3)5


120kg x 1
140kg x 1
160kg x 1
-added belt-
170kg x 5 x 3


These were hard. Gutted through them
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Old 04-25-2017, 01:47 PM   #1529
Shaun Gross
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Re: Shaun's workout log

Friday 21 April 2017

No time to workout tonight so I made up one in the morning - Based off "EMOM of the day" instagram page

Rowing
Even minutes - 10 cal, 12 cal, 14 cal ... and so on
Odd - rest


Made it to 30 calories and called it

Freaking tough! Had to row at like a 2100 pace to make it through the last 2 rounds. I had a couple of seconds to spare but just gave up after this as the last 2 intervals smoked me.

Front Squats


136kg x 3 x 5

Good squats.

Not bad for 6am.
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Old 04-25-2017, 01:53 PM   #1530
Shaun Gross
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Re: Shaun's workout log

dub dub
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Last edited by Shaun Gross : 04-25-2017 at 02:13 PM.
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