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Old 04-30-2013, 02:01 AM   #621
Shaun Gross
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Re: Shaun's workout log

Tuesday 30 April 2013

Felt crap again today. I don't know what is wrong with me lately? I decided to just do some doubles in the full lifts.

Snatch


20kg x 2 x 5
40kg x 2 x 3
60kg x 3 x 2
70kg x 3 x 2
80kg x 3 x 2


Quite inconsistant with these lifts, I felt all over the show with my catch

Clean

60kg x 2 x 3
80kg x 3 x 2
90kg x 3 x 2
100kg x 1
105kg x 2 x 1


These were better, although I did feel slow.

BTN Snatch Grip Press


60kg x 3

Stopped there due to shoulder pain.

Conditioning

10 x 16kg KB snatch
Every 30 seconds for 5 minutes


Completed easily.


Lighter night tonight. Hopefully I'll sleep well and then be ready to smash tomorrow.
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Old 05-01-2013, 02:57 AM   #622
Shaun Gross
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Re: Shaun's workout log

Wednesday 1 May 2013

Power Snatch

20kg x 2 x 5
40kg x 2 x 3
60kg x 2 x 2
72.5kg x 2 x 2
82.5kg x 3 x 1


Easy

Power Clean

60kg x 3
80kg x 2
92.5kg x 2 x 2
102.5kg x 3 x 1


Less easy

Push Press

80kg x 3
100kg x 2 x 3
110kg x 2
110kg x 0

Mentally gave up on the last set. Happy about the set before though

Back Squats

60kg x 3 x 3
110kg x 3
140kg x 1
165kg x 2 x 3
175kg x 2 x 2


Freaking tough tonight. Just ridiculously tired legs. Happy enough to grind through though. Rest day tomorrow!
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Old 05-05-2013, 04:37 PM   #623
Shaun Gross
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Re: Shaun's workout log

Friday 3 May 2013

Snatch


Warmed up to 80kg

85kg x 1
90kg x 1
95kg x 0
95kg x 0 (Lost it up on the way up like a chump)
95kg x 1

Last rep was good. No straps.

Clean and Jerk

Warmed up to 100kg

110kg x 1
115kg x 1
120kg x 0 - Tweaked hamstring, stopped there


****ed off about this.

Front Squats


60kg x 5
110kg x 3
130kg x 3 x 3

No hamstring pain.

Snatch Pulls

90kg x 3 x 3


No hamstring pain

Power Cleans


Heaps of reps of 90kg


Easy. No hamstring pain.

A bit ****ed off at my lifts tonight. Stupid hamstring letting me down..
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Old 05-05-2013, 04:39 PM   #624
Shaun Gross
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Re: Shaun's workout log

Saturday 4 May 2013

Spent the morning and afternoon working on the house. Very tired from this.

In the evening

Tabata 24kg KB snatch (alternating arms), 8 rounds

10 straight.

I was going to go for longer but my hamstring was bothering me and my lower back was tightening up. Gutted.

Rest is needed.
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Old 05-06-2013, 01:35 AM   #625
Shaun Gross
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Re: Shaun's workout log

Monday 6 May 2013

Snatch

20kg x 3 x 5
40kg x 2 x 3
60kg x 3
70kg x 2
80kg x 2
85kg x 3 x 1


Good reps. No hamstring pain

Clean and Jerk


50kg x 3
70kg x 2
90kg x 2
100kg x 1
110kg x 2 x 1


I could feel my hamstring during these. Stink.

Front Squat

100kg x 3
130kg x 2
150kg x 3 x 2


Front Squats felt good tonight.

Clean Pulls

100kg x 3
110kg x 2 x 3
120kg x 3


Started light testing out the hamstring. These felt good.

Training was good tonight.
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Old 05-07-2013, 02:04 AM   #626
Shaun Gross
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Re: Shaun's workout log

Tuesday 7 May 2013

My home workout spot is all in disarray with our renovations from the weekend. This meant no olympic lifting or barbell related lifts. I decided to do some easy conditioning instead.

EMOM for 10 minutes
4 HSPU + 10 x 24kg KB swings


Completed easily.
All rounds done in 29-31 seconds

Very happy with how easy this was. Barely got my breath up. Stoked.
I'll be ready to hit it hard tomorrow morning..
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Old 05-08-2013, 01:04 AM   #627
Shaun Gross
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Re: Shaun's workout log

Wednesday 8 May 2013

Power Snatch


20kg x 2 x 3
40kg x 2 x 3
60kg x 2
70kg x 2
75kg x 2
80kg x 2 x 2
85kg x 2 x 1


I used straps because there was hardly any chalk left. These were all real good, stoked about this.

Power Clean


60kg x 2 x 3
80kg x 2 x 2
90kg x 2
100kg x 2
105kg x 2 x 1


These were crap. Caught only just about parallel. I gotta learn how to powerclean

Jerk from Rack


60kg x 2 x 2
90kg x 2
110kg x 2
120kg x 1
128kg x 1 (PR by 0.5kg, haha)

Happy with my jerks today, especially to PR. I reckon I could've gotten 130-135kg with them tonight if I kept at it..

Back Squats


90kg x 3
120kg x 3
140kg x 2
160kg x 1
175kg x 3 x 2


Very difficult. Pain in the knees.
Although I'm happy to get some moderately heavy reps up lately, I'm gutted about my squats and how much they hurt my right knee

Pretty good nights training.
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Old 05-10-2013, 01:19 AM   #628
Shaun Gross
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Re: Shaun's workout log

Friday 10 May 2013

Snatch

20kg x 5 x 3 (Lots of warmups today)
50kg x 2 x 3
70kg x 2 x 2
80kg x 2
85kg x 1
90kg x 2 x 1


Snatches were on point tonight. I wanted to go heavier but got held back.

Clean and Jerk


50kg x 2 x 3
90kg x 2
100kg x 1
110kg x 1
115kg x 2 x 1


These were pretty good too

Front Squats


110kg x 2
130kg x 3 x 2

Felt pretty good. Kept it light and fast

Snatch Pulls


110kg x 3 x 2


Pretty good.

Box Jumps

Just mucked around, I got up to a pretty big height in the end..

Pretty good nights training, I wasn't even tired at the end, haha.
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Old 05-11-2013, 05:07 PM   #629
Shaun Gross
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Re: Shaun's workout log

Saturday 11 May 2013

Not much time tonight, after a day of renovation work.

Snatch Warmups..

Many reps with 20kg and 40kg

3 x 60kg TnG Power Snatch
EMOM for 5 minutes

1 minute break

3 x 80kg TnG Power Clean
EMOM for 5 minutes


Completed easily
. Good warmup

2 minutes break

Every 30 seconds, alternate between..
3 x 120kg Back Squat
3 x 60kg Strict Press


Completed.
Wasn't too bad.

Nice to get my work done in 25 minutes.
Rest day tomorrow
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Old 05-13-2013, 01:54 PM   #630
Shaun Gross
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Re: Shaun's workout log

Monday 14 May 2013

De-load week

Snatch


20kg x 3 x 5
40kg x 2 x 3
60kg x 2 x 3
70kg x 2 x 2
80kg x 3 x 1

Good snatches

Clean and Jerk

60kg x 3
80kg x 2
90kg x 2
100kg x 1
110kg x 1
110kg x 0
(Failed cleaning bar into rack for squats, just got lazy - Nothing to worry about, ha)

Front Squats

110kg x 2
130kg x 2 x 2


Snatch Pulls

100kg x 3 x 3

Nice quick night. Bodyweight at 94.4kg so right on point.
Hopefully I'll be feeling amazing for Saturday.
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