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Old 06-17-2019, 12:38 PM   #1971
Shaun Gross
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Re: Shaun's workout log

Monday 17 June 2019

A.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

10:23 (25 seconds off PR)


KB swings - UB
Pullups - 6/3/3, 3/3/2/2/2, 3/3/2/2/2

Grip toast and just can't run fast enough

B.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM


75kg, 80kg, 85kg, 90kg, 95kg, 102kg x 0
80kg x 16, 80kg x 14

Pressing felt really good tonight. I was a bit ambitious with my PR attempt but thats OK. Push press - first set I held back (could've pushed for 20) but second set was max effort. Triceps were the limiting factor.
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Old 06-19-2019, 12:41 PM   #1972
Shaun Gross
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Re: Shaun's workout log

Wednesday 19 June 2019

I had Tuesday off - Was just feeling super tired and lethargic so made the call.

A.
For time
50 Burpees Over the Barbell
50 Power Cleans (95/65 lbs)


7:18

Burpees done lateral, in 3:50
Power cleans - sets of 5, last set a set of 10

B.
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

Hip thrusts - done with 170kg (from ground)
Face Pulls - Black band


Tempo wasn't the greatest on the hip thrusts, still managed a good pause and lower though.
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Old 06-25-2019, 01:39 PM   #1973
Shaun Gross
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Re: Shaun's workout log

Got way behind again.. starting to lose motivation to keep this log..

Thursday 20 June 2019

A.
Every 2 minutes, for 16 minutes (8 sets):
2 x Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

Worked up to 90kg by 7th interval. Wasn't bad

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

-subbed 500m rows because it was raining


14:28

Rows between 1:53 and 2:00
UB OHS


Friday 21 June 2019

Worked out with a buddy

100-80-60-40-20
Assault Bike Calories
Row Calories

Split bike every 10, split row every 20

25:20

Bike - Above 700 watts the whole way
Row - Above 1500 cal/hour the whole way


Saturday 22 June 2019

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%


Took off heaps of weight - knee pain tonight.
Worked up to 150kg for difficult singles. Need to rest this knee!

B.
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
10 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict HSPU
10 Pullups


4 rounds
8 rounds
5 rounds


Monday 24 June 2019

A.
Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.


80kg x 5, 90kg x 5, 100kg x 5 for 3 sets.

Hard.

B.
12 min amrap of 40single unders + 20 DB snatch + 20 unweighted lunges.


5 rounds + single unders + 20 DB snatches.

No breaks. Tough!


Tuesday 25 June 2019

A.
Take 15-20 minutes to build to today’s heavy Power Clean


Worked up to 115kg. Felt slow

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)


Did first powerclean from the ground, the rest from the hang due to sore lower back from last nights DB snatches.

Rounds complete 2:12-2:15
Rows - 1:47-1:48, Barbell unbroken
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Old 06-26-2019, 12:44 PM   #1974
Shaun Gross
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Re: Shaun's workout log

Wednesday 26 June 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed on June 4, 2019.


122.5kg, 125kg, 127.5kg, 130kg, 132.5kg, 135kg, 135kg, 135kg

Felt good on the knee not bouncing out of the bottom.

B.
Three rounds for time of:
30 cal Assault Bike
15 Pull-Ups


8 mins flat

Biked - 420/400/380 watts average pace

Breathy
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Old 06-30-2019, 12:35 PM   #1975
Shaun Gross
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Re: Shaun's workout log

Friday 28 June 2019

No time tonight so I rode my bike home from work

23km in 1:05


Saturday 29 June 2019

Again not much time today either.

A.
20 min EMOM
min 1 - 8 x 140kg deadlifts
min 2 - 12 T2B
min 3 - 12 cal Assault Bike
min 4 - 12 cal Row


Completed.

Deads unbroken
T2B - UB then 4 rounds of 6/3/3
Bike - 480 pace for first 4 rounds, 420 on last round
Row - 1300 pace for first 4 rounds, 1500 on last round
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Old 07-02-2019, 12:45 PM   #1976
Shaun Gross
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Re: Shaun's workout log

Monday 1 July 2019

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat


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


125kg x 5
140kg x 3
160kg x 1
135kg x 3 x 8


Completed. Got difficult. My right knee didn't enjoy this one.

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Did lateral barbell burpees and subbed non-C2B pullups


6 rounds + thrusters + burpees

Yuck


Tuesday 2 July 2019

A.
Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the same loads used on June 24, but aim to achieve at least 6 reps on each set. If you missed this session on June 24, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.


100kg x 6, 5, 5, 5, 4

Just too heavy tonight. Every last rep was a struggle to press out.

B.
For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run

11:12

Runs - 3:48 and 3:40
Push press - 20/15/13/12/10/10

Surprised at how hard those Push press got!
Happy with my running pace.
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Old 07-08-2019, 12:35 PM   #1977
Shaun Gross
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Re: Shaun's workout log

Saturday 6 July 2019

Was down and out with a cold for a few days.

A.
10 min row


2600m @ 1:55 pace

Was supposed to be a 5K but I gave up. Just felt crap still.

B.
3 rounds on the 90 seconds
1 - 8 x posted one legged deadlifts with 22.5kg dumbbells (at slow tempo on way down). Right leg
2 - 8 x posted one legged deadlifts with 22.5kg dumbbells (at slow tempo on way down). Left leg
3 - 7 x 150kg glute barbell bridges (back on the floor), with pause at the top.
4 - 20 unweighted snow angels


Completed.
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Old 07-08-2019, 12:59 PM   #1978
Shaun Gross
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Re: Shaun's workout log

Monday 8 July 2019

A.
“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row


10 rounds (320 reps)

1 rep shy of my score in the '18 open. Not too bad considering how lousy I've felt for the last 6 days with this cold.
T2B - UB on first round only, otherwise 4/4 or 3/3/2
DB - UB but harder on the left arm
Row - 1100ish pace the whole way
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Old 07-16-2019, 02:42 PM   #1979
Shaun Gross
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Re: Shaun's workout log

Tuesday 9 July 2019

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

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

Increase last week’s loads by 2-3% if you were able to hit all reps successfully.

130kg x 5,
145kg x 3
165kg x 1


Stopped there due to knee pain. They weren't hard - just sore!

B.
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)

-subbed 20 lunges on the spot holding 2 x 22.5kg DB's


12:30ish

Not too bad. Lunges unbroken



Wednesday 10 July 2019

A.
Three sets of:
Push Press x 10 reps
Rest 2 minutes

Use the same load achieved on July 2, 2019, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.


90kg x 3 x 10

The last 2-3 reps each set were hard!

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

-subbed 60kg bench press for ring dips
Scaled down to 6 and 0 hspu on final 2 rounds of HSPU


14ish minutes

Absolute tricep fatigue workout.
My first set of HSPU was a set of 7 - Those push press pre-fatigued me really badly! This wasn't a good one for me - barely puffing and all about managing my triceps


Friday 12 July 2019

A.
Build to a heavy clean


130kg

This felt heavy but good.

B.
For time:
1000 Meter Row
25 Hang Power cleans (155/105 lbs)
50 Burpees


10:35

Rowed in 3:45ish
HPC's done by 6:10
Slogged through burpees


Saturday 13 July 2019

A.
Deadlifts

190kg x 3 x 3

Done with a belt. Very heavy

B.
Partner workout
25 min amrap
3, 6, 9....
Calories rowing
24kg KB swings
Wallballs
-alternate movements with partner


33 cals rowing in round of 36

Rowed at 13-1400 the whole way
Unbroken wallballs
Broke up only the round of 33 KB swings into 15/10/8


Tuesday 16 July 2019

A.
10 rounds for time
12 x 24kg Russian KB swings
9 pushups
6 T2B


11:53

KB swings unbroken
pushups - 2 rounds UB then 5/4
T2B - 2 rounds UB then 4/2 then 3/3
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Old Yesterday, 12:56 PM   #1980
Shaun Gross
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Re: Shaun's workout log

Wednesday 17 July 2019

A.
Four rounds for time of:
Row 500 Meters
Run 400 Meters
10 Strict Handstand Push-Ups
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)


24:13

Rows - 1:54, 1:56, 2:00, 2:02
Runs - slow
HSPU - UB (felt quite easy tbh)
DBBSO - UB, took about 50-60sec
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