Shaun's workout log

[Shaun Gross]

Tuesday 28 April 2015

1. Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets

Done all reps as touch-and-go

90kg x 3
97.5kg x 3
105kg x 3
100kg x 2
107.5kg x 2
115kg x 2
110kg x 1
120kg x 1
130kg x 1

I went away from the percentages a bit as I was feeling good. I hit a PB 115 for a touch-and-go double and 130kg for a recent-era (within the last 6 months) clean so I'm very happy about that.

2. Conditioning

25-20-15-10-5 of:
24kg KB swings
Abmat Sit ups

6:02

Didn't stop but it's hard to go fast on something like this - I can't do fast sit-ups at all!

Good night, and thankfully its the next day and my abs aren't sore!

[Shaun Gross]

Wednesday 29 April 2015

4 Rounds for time

400m run
500m row


16:36

Runs - got steadily slower. First one in 1:40, last one 2:05ish
Rows - All between 1:44- 1:46

I've done this once previously 3 years ago and it was done in 17:25 so I'm happy to show some improvement from then. I rowed a very consistent pace but it was hard to keep up on the last 2 rounds.

Rest day today

[Shaun Gross]

Friday 24 April 2015

Back at the weightlifting club this morning.

Hang Snatch, Snatch

40kg x 2
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 0 (Made hang snatch, fail on snatch)
90kg x 0 (Fail on both attempts at hang snatch)
85kg x 1
85kg x 1 (1 Fail on snatch, which was quickly rectified)

Not a great snatching time this morning.I got under them but lost them in front every time.

Clean, Front Squat, Jerk

70kg x 2
90kg x 1
100kg x 1
110kg x 1
120kg x 3 x 1

Glad to do singles today. Cleans were feeling relatively easy which is good. Jerk is a bit off lately.

Snatch Pulls

100kg x 4 x 3

Kept these light as I felt smoked.

[Shaun Gross]

Friday continued..

Evening conditioning

10 Rounds of Cindy for time

8:50

I haven't done Cindy in a long time. Very happy with this pace though - My PB (from 3 years ago) was 19 rounds in 20 minutes and I'm sure I could've beaten that if I had 20 minutes.

Pullups and squats were unbroken and easy
Pushups got hard - 4 rounds unbroken then had to break up into 4/3/3 with very short breaks.

[Shaun Gross]

Saturday 2 May 2015

Power Cleans

30kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1
110kg x 1
90kg x 5 (Touch-and-go)

Did my own thing as to be honest I couldn't be bothered with the EMOM work and wanted to not beat myself up.
The 110kg was ridiculously easy and the 90kg for reps was a 10kg PB (with more in the tank).

1. Conditioning

50-40-30-20-10 KBS, 1.5-pood/1-pood
50-40-30-20-10 Box Jumps, 24/20″
1,000-800-600-400-200m Run

36:09

KBS - UB, 25/8/7, 21/9, UB, UB
Box jumps - slow and step down
Runs - slow

This sucked.

Happy to manage the first set of 50 KBS unbroken. Otherwise everything was a slow plod. I didn't pogo any of my box jumps as I was just too tired to be honest. Runs were slow - I pushed as best I could but was still soo slow. Slowest time on competitorstraining.com. Ahh well, need to work at weaknesses.

[Shaun Gross]

Monday 4 May 2015

1. Snatch
EMOMx15
1 Power Snatch + Squat Snatch + OHS

60kg for all sets.

Deliberately kept this very light. 70-75kg would've been something slightly challenging for all 15 minutes. Basically used this as a technique session and warmup. Heartrate barely got elevated.

2. Conditioning
” Diane”
21-15-9
Dead Lift 225/155
HSPU

6:40

1:35 PR from 2.5 years ago. Although this time I used kipping HSPU (which I still can't get the rhythm down properly)

Deads - UB, 5/singles, 3/singles
HSPU - 10/6/5, 4/3/3/3/2, 3/3/3

Not my greatest performance even though it was a PB. I just lost my lower back come the second round and couldn't touch-and-go deadlifts anymore. Also, I couldn't drop the bar from the top because the kids were asleep.
The HSPU started out pretty good, but by the end my triceps and shoulders were super fatigued again.

Gotta keep practicing..

3. Strength
2×10 Front Squats

90kg x 10
100kg x 10

Easy even after the conditioning. Although my abs (of all places?) started to feel it towards the end of the 100kg set.

[Shaun Gross]

Tuesday 5 April 2015

1. Clean
work up to a heavy Power Clean + Squat Clean

60kg x 2 x 1
80kg
90kg
100kg
110kg (2 x full cleans)

Not that great tonight. My lower back is lit up from Diane yesterday so I found it quite hard to pull off the floor. The last rep pushed me down into a full squat clean because I just wasn't that tight (due to the lower back). Still not too bad to hit an OK weight for a touch-and-go double.

My buddy Dale power-cleaned 100kg tonight which is awesome too.

2. Conditioning
5 RFT:
5 Burpee Box Jumps, 20″
15 OHS, 75/55
200m Run

11:38

Everything UB, although I was only able to piston (up down with no breaks) the OHS for the first 2 rounds. The last 3 rounds were sets of 3 to 4 with 1 breath breaks in between while holding the bar overhead. The runs got really slow as well because of my lower back. I need to push harder on the runs..

Second round done in 4 minutes, 3rd round in 6:30, 4th in 9:10 so that shows how much I started slowing down. Ahh well...

[Shaun Gross]

Wednesday 6 May 2015

1. Snatch
5×3 quick single squat snatches at 75%
4×2 quick single squat snatches at 80%
3×1 squat snatches at 85%

Based off 100kg

Completed

1 fail on the 75kg on final rep of 3rd set
1 fail on 80kg on final rep of 3rd set

I was snatching alright tonight, the fails were caught forward and not chased down due to having children nearby - I could've made them if necessary. Not done touch-and-go, and all lowered from lock-out to ground and with no straps.

2. Back Squat
2×3, across
3×2, across

85kg x 3
120kg x 2
150kg x 2 x 3
160kg x 3 x 2

Difficult tonight. First time back squatting in 2-3 weeks.

3. Conditioning
AMRAP 20:
50 Meter Prowler Push
100 Meter Sandbag Carry (40/20)
200 Meter Sprint
Rest 1 minute between rounds.

Had to do some subs

- Used an old table turned upside down with a plate sitting in it for a prowler pushed it somewhere between 40 and 50 metres on grass.
- Subbed 20kg plate carry for sandbag carry

5 rounds in 18:30ish

My mind wasn't in this tonight to be honest. Just plodded through it. The table I used for my prowler is old as and the edge kept getting caught in the grass, best I could do though. The plate runs turned into a fast walk by the end. At least I kept the runs relatively fast.

[Shaun Gross]

Friday 8 May 2015

Hang Snatch/Snatch

40kg x 2
60kg
70kg
80kg
85kg x 2 x 1

Snatch (no straps)

90kg
95kg

This was an OK rep. Caught it slightly behind, but I saved it well enough. Found it difficult going from straps to no straps but it was OK. This weight bodes well for the upcoming comp.

Clean/Front Squat/Jerk

60kg x 2
90kg
110kg
120kg x 2 x 1
125kg (PB)

All good reps. Jerk was ever-so-slightly forward but I made it well enough. Happy to clean this weight relatively easily lately.

- 2.5 hours later -

Conditioning
4 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups (subbed normal kipping pullups)
9 strict handstand push-ups

12:21

Rows - 1200cal/hour pace
Pullups - fast singles
HSPU - unbroken

This was pretty good. Deliberately kept the rows at a managable pace to not blow up - maybe I should've pushed a bit harder to a 1300/1400 pace though. I can't string together pullups in a grippy workout lately but at least I did them with very small breaks - 5 quick singles, 3 breaths, etc. Happy to do the HSPU unbroken as well.

[Shaun Gross]

Saturday 9 May 2015

I had to modify the workout as I didn't have any partners and wanted to not beat myself up..

Conditioning
Every 30 seconds for 4 minutes - 3 x 85kg Back Squat
-30 second break (transition)
Every 30 seconds for 4 minutes - 3 x 85kg Touch-and-go Powerclean
-30 second break (transition)
Every 30 seconds for 4 minutes - 3 x 85kg Bench Press
-30 second break (transition)
Every 30 seconds for 2.5 minutes - 5 x 85kg Deadlift

24 reps of each (25 of deadlift), 18 mins total

I required 2 breaks (before set 5 and set 7) for both the Powercleans and Bench Press. The powercleans needed it as I was just gassed and my lower back was stiffening up, bench press because my triceps were dying.
Technique on all exercises was pretty good.
Squat and Deadlifts were really easily.

I don't feel too beat up the next day so that's good.