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Old 02-02-2017, 01:44 PM   #1471
Shaun Gross
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Re: Shaun's workout log

Friday 3 February 2017

We're going out tonight so I had another cardio Friday morning

Conditioning
10 x 500m row, starting every 3 mins


All rows completed 1:51 - 1:45

Steadily increased in speed throughout the repeats. This was hard on my bum and breathing, but otherwise managable. Glad to progress.
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Old 02-06-2017, 01:12 PM   #1472
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Re: Shaun's workout log

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Old 02-06-2017, 01:14 PM   #1473
Shaun Gross
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Re: Shaun's workout log

dub dub dub post
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Old 02-06-2017, 01:16 PM   #1474
Shaun Gross
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Re: Shaun's workout log

Friday night

Got home a bit earlier than expected and my wife wanted to hang out with the babysitters for a bit, so I got some work done..

Front Squats


20kg x 10
70kg x 3
102kg x 2
119kg x 2
128kg x 2
136kg x 2
-added belt
145kg x 3 x 2


A bit hard.

Conditioning
12 min emom
Odd: 8 strict HSPU
Even: 5 strict pullups


Completed.
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Old 02-06-2017, 01:21 PM   #1475
Shaun Gross
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Re: Shaun's workout log

Saturday 4 February 2017

Spent the day climbing Mount Rangitoto summit in the sun, carrying at least 1 child most of the way. It was pretty grueling to be honest..

In the evening when I got home I didn't feel like doing anything too difficult to be honest.

Conditioning
20 min emom
min 1: 25 x 24kg KB swings
min 2: 9 burpee box jump to 24 inches
min 3: 18 cal row
min 4: rest


Completed.

This got spicy on the KB swings. I basically did what I could manage on the first round without warming up and then tried to maintain the other 4 rounds.
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Old 02-06-2017, 01:32 PM   #1476
Shaun Gross
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Re: Shaun's workout log

It's a public holiday here and I spent the day in the sun digging foundation holes and moving dirt. I was shattered by the time it came to work out in the evening..

Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups


8:15


At least 30 seconds off my PR. Terrible
I just couldn't do pullups to save my life today - hands were still tender from ripping the other day so I was a bit scared of ripping again (even with all the tape I had on). Just couldn't push.
Row in 3:45, thrusters in 35/15 but super slow.

Power Snatch
60%/2
65%/2
70%/2


60kg
65kg
70kg


Going through the motions

Back Squat
(65%/3)3


130kg x 3 x 3.
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Old 02-07-2017, 04:01 PM   #1477
Shaun Gross
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Re: Shaun's workout log

Tuesday 7 February 2017

1. Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
HSPU


5:11 (1:30 PB)

Happy to PB, but this should have been below 5 minutes. I fell off the wall twice during the first set. Otherwise, this was pretty good.

Deadlifts - UB, 10/5, 9
HSPU - 16/0/0/5, 9/6, 5/4

2. Barbell Conditioning:
EMOMx9:
Min 1: 5 Snatches (165/115#)
Min 2: 5 Snatches at (165/115#)
Min 3: Rest
Min 4: 5 Snatches (165/115#)
Min 5: Rest
Min 6: 9 Clean and Jerks (165/115#)
Min 7: 9 Clean and Jerks (165/115#)
Min 8: Rest
Min 9: 9 Clean and Jerks (165/115#)


Scaled to 60kg

Completed

Snatches - 1/1/1/1/1, 1/1/1/1/1, UB
C&J's - 3/3/3, 3/3/3, 5/4


Tough on the breathing. Probably went a bit too light - should've done it RX although it would've been really hard.

3. Row Conditioning
3 sets of: 6x200m, :20 rest
Rest 1:00 between sets


20:25 total time (including breaks)

1:49-1:50 average pace the whole way.


This was tough after all the other work. Glad I held on for a good pace though.
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Old 02-08-2017, 01:06 PM   #1478
Shaun Gross
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Re: Shaun's workout log

Wednesday 8 February 2017

1. Conditioning
For time:
50 Clean & Jerks* (135/95#)
*EMOM: Complete 6 T2B - starting with the T2B


8:52

Toes to bar fell apart from 4th round onwards. Clean and jerks were quick singles. 9 CJ's the first round, 7 the second and 5's for the rest, apart from a 4 and a 6 somewhere. Happy enough with this result.


2. Power Clean & Power Jerk
60%/2
65%/2
70%/2


84kg x 2
92kg x 2
100kg x 2


Easy. Video of last set here - https://www.instagram.com/p/BQPinBUFug5

3. Front Squat
(65%/3)3


110kg x 3 x 3

Done in nano's - still don't like lifting heavy(ish) in them but gotta get used to it I guess.
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Old 02-12-2017, 12:50 PM   #1479
Shaun Gross
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Re: Shaun's workout log

dub dub
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Last edited by Shaun Gross : 02-12-2017 at 01:07 PM.
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Old 02-12-2017, 01:05 PM   #1480
Shaun Gross
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Re: Shaun's workout log

Friday 10 February 2017

1. Conditioning
AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm DB Snatch (50/35#)
30 C2B Pull-ups


1 round + 12 wall balls

Wall balls - 60/15
Row - 1150ish pace
DB - 15/15/15
Pullups - took forever. Sets of 5 singles

Happy to make it through one round. The pullups took way too long though, probably 3-3.5 minutes. Just can't string any together. On a positive, 60 unbroken wallballs is a PB.

2. Back Squat
(70%/3)3


140kg x 3 x 3
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