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Old 03-08-2015, 12:46 PM   #981
Shaun Gross
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Re: Shaun's workout log

Friday 6 March 2015

1. “OPEN 15.2″
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups


119 reps

3 OHS into the second set of OHS in the round of 14's


Average. Will do better on Monday.
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Old 03-08-2015, 12:50 PM   #982
Shaun Gross
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Re: Shaun's workout log

Saturday 7 March 2015

1. Strength

2 Push Presses + 1 Split Jerk

20kg
70kg
90kg
100kg
105kg
110kg


Completed. Not too difficult

2. Gymnastics
EMOMx8:
Odd: 8 HSPU
Even: 10 Pistols


HSPU - completed easily enough (strict)
Pistols - I can do these on my left leg, yet I can't get deep enough on my right leg with my jacked up ankle. I've got to get this ankle sorted..


3. Conditioning
3 RFT:
20 Sit-ups
10 Hang Power Cleans, 135/95
20 24kg KB snatch (10/10)


7:02


No stopping or breaking up. Good pace.
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Old 03-09-2015, 12:32 PM   #983
Shaun Gross
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Re: Shaun's workout log

Monday 9 March 2015

1. “OPEN 15.2″
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups


124 reps

8 OHS into the second set of OHS in the round of 14's

5 reps better than Friday.
A mental error (dropped the barbell on my first set of 14 OHS) caused me to drop at 7 reps. Had I not, I would've finished the second set and maybe got a pullup. Ahh well..
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Old 03-10-2015, 12:52 PM   #984
Shaun Gross
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Re: Shaun's workout log

10 March 2015

Conditioning
AMRAP 9:
2 PC (135/95)
2 Box Jump Overs
4/4, 6/6, 8/8, 10/10, 12 /12


I used a box somewhere around 22 inches for this..

118 reps (6 Power cleans into the round of 16)


I'm pretty happy with this. Reverted to quick singles from round 8 onwards. Box jumps unbroken but started slowing down hard in the later rounds. Good push.

Afterwards I did a bit of kipping pullup practice - easy sets of 10 Unbroken - It's nice to not have to do chest to bar for once! ha
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Old 03-11-2015, 12:57 PM   #985
Shaun Gross
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Re: Shaun's workout log

Wednesday 11 March 2015

1. Strength
5×3 Thrusters, climbing (taken from the ground)


60kg
80kg
90kg
95kg
100kg


These felt pretty difficult tonight to be honest. I couldn't touch-and-go the 100kg set like I managed to a month (or so) back.

2. Conditioning
EMOMx12
Odd: 7 Push Press + 7 Thrusters,
Even: 8x10m Shuttle Runs – every 10m counts as a rep. two hand touch over the turn around line.
record weights on the bar and times for each of the 6 sprints.


Completed

Bar weight - 60kg, 60kg, 60kg, 40kg, 40kg, 50kg
Shuttle runs - not timed. fast, less fast, slow, slow, slow, fast


The barbell work wasn't too bad, except it just gassed me for the sprints which lost their effect (they quickly turned into slow runs). I lowered the weight which made the barbell work much easier however was too puffing by this point to recover.

Time to rest today (Thursday) and recover for tomorrow's surprises..
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Old 03-15-2015, 12:31 PM   #986
Shaun Gross
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Post Re: Shaun's workout log

Friday 13 March 2015

"Open 15.3"
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’


1 Round + 4 muscle ups


Terrible. Got through the muscle ups in about 2.5-3 minutes which is great for me. During the wall balls my camera stopped and I re-started it while not re-setting the time. I'm not sure they'll accept this so I'll probably have to re-do. After that it took like 6 minutes to get the double unders as the place I'm doing it has exposed trusses with nails hanging on them - because of my crap technique where I jump quite high, the rope was getting caught on the nails all the time. After that it took 3 minutes to get the last 4 muscle-ups. Bah..
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Old 03-15-2015, 12:33 PM   #987
Shaun Gross
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Re: Shaun's workout log

Saturday 14 March 2015

3 RFT:
21 Box Jumps, 24/20
15 Bar Facing Burpees
9 Front Squats, 135/95

The email showed squat cleans so I elected for front squats (kids were asleep and I didn't want to be noisy and wake them up)


7:40

Everything but Box Jumps UB. No breaks on box jumps but they werent pogo from round 2 onwards..
Short and sweet
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Old 03-16-2015, 12:45 PM   #988
Shaun Gross
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Re: Shaun's workout log

Monday 16 March 2015

"Open 15.3"
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’


1 Round + 4 muscle ups


Exact same score. I had an extra minute and a half on the last set of muscle ups, but failed my last 5 attempts at it - I was just soo smoked.
To be honest I just want to forget about this one.
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Old 03-17-2015, 12:25 PM   #989
Shaun Gross
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Re: Shaun's workout log

Tuesday 17 March 2015

Conditioning
50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees over Bar


8:42


Pretty happy about this. Rows at 1350ish pace, probably done around 2:15 or so. Probably could've pushed the pace on the BJ's a bit faster though. Powercleans all singles with no rest and burpees were as fast as I could go (pretty fast for me).
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Old 03-18-2015, 12:34 PM   #990
Shaun Gross
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Re: Shaun's workout log

Wednesday 18 March 2015

1. Strength
Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk


40kg
60kg
80kg
100kg
110kg


Easy. Stopped there but did not find this hard at all.

2. Conditioning
EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep 24kg KB snatches
Min 3 – :30s Max rep Strict HSPU


Completed

Shuttles - 8 per round
KB snatches - 14 per round (7 per arm)
HSPU - 10 per round


Happy with this. I had my breath under control the whole time. Probably could've run a bit harder on the shuttles but hey. Happy to get through 10 HSPU per round as well - Sets of 10 strict with minimal recovery are becoming easier. I have to improve my KB snatch technique though, as my left forearm is a bit battered today.

Rest day tomorrow then the open. Hopefully something heavy paired with HSPU (yes I can dream) as I'm pretty good at them for a big guy (relative to other movements)
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