Shaun's workout log

[Shaun Gross]

Monday 26 January 2014

1. Squat
5×2 Back Squat

20kg x 5
60kg x 2 x 3
100kg x 2
130kg x 2
150kg x 2
160kg x 2
170kg x 2

Very hard squatting today. This was done early in the morning after a crap nights sleep. These felt slow

Conditioning

1. AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95

6 rounds + 1 HPC

Not the greatest. Just slowed down too much and took too long a breaks. I should've been in the 7-8 round range for this one.

[Shaun Gross]

Monday continued..

Bench Press

20kg x 5
60kg x 5
80kg x 5
90kg x 5
95kg x 5
100kg x 4
100kg x 3

Did these just because I felt like them. Still terrible at this movement..

Muscle Ups

5 reps with a minute or so rest between them. I need to learn how to do these properly - I currently do them with a tiny kip and starting with very bent arms. I don't have a lot of head room but that's no excuse..

[Shaun Gross]

Tuesday 27 January 2015

Strength
Work up to a 5RM Thruster

20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5 (PR)

Very happy about this, especially as it wasn't that hard..
Video below

http://instagram.com/p/yWZIl-ETNS

Conditioning
3 RFT:
75 Double Unders
50 Air Squats
250m run

13.01

I subbed a short run for the row, so I could compete against my buddy - Who wasted me with 10.30. This was all about the double unders for me, I'm soo inefficient with them. The last 2 sets of 75 probably took me 2.30-3 mins each. Squats got tough on the last rounds, runs were alright.

[Shaun Gross]

Wednesday 28 January 2015

Practice evening.

Practiced toes to bar and kipping/butterfly pullups for half an hour.

I think I've finally got how to string together toes to bar. See a video of my effort below. Hopefully it doesn't all fall apart when putting them in a metcon.
http://instagram.com/p/yZATkzkTD9/

As for kipping pullups, they're still a work in progress. I can do butterflies if I pause at the top for a second or so, so will keep practicing that way and reducing the pause at the top. I was using this video https://www.youtube.com/watch?v=UabNwmk0oUM for practice. I notice this is a bit different to other peoples technique but it's the first one that's made sense to me - I'll ride this out for a while and see where it gets me..

Good to practice for once! My calves are still very stiff from Tuesday's double unders so I'll see how I feel after warming up tonight..

[Shaun Gross]

Thursday 29 January

1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

10:09

Thrusters - 20/17/8 then sets of anywhere between 6 and 10. Completed them in 6:10.
Row - Took about 20 seconds to get set up on the rower. Held a 1:45 pace for a minute then started drifting down towards 1:52. Completed somewhere about 3:40.

Wanted sub-10 but just couldn't hold on. Took too long getting set up on the rower. Gutting but still happy enough with my result

- 2.5 hour break -

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

A - 80kg, 90kg, 100kg, 105kg, 110kg (Might be PR?)
B - 70kg, 75kg, 80kg (F), 80kg, 80kg
C - 80kg, 90kg x 1 (Stopped there due to shoulder pain)
D - 100kg, 112.5kg (Might be PR?)

SGPP - Happy with this, although they mightily tired my shoulders out for what followed
HHPS - Terrible. Done from a bad position for me (just below hips) and with no straps so was just terrible. Would've been much nicer to do these fresh.
OHS - Had to cut it short due to shoulder pain in my right shoulder. The 90kg rep was really unsteady - I tried moving my grip in a fair amount to save my wrists but my already tired shoulders weren't enjoying that.
Front Squats - Happy with these. My calves are mega sore from Tuesdays double unders still and I could feel them towards the end of he sets but they didn't hold me back too much. I reckon I could probably hit 120kg if I had to..

Done

[Shaun Gross]

Friday 30 January 2015

1. Conditioning
3 RFT:
10 Ring Dips
10 Power Cleans, 155/105

4:20

Ring dips got hard. Power Cleans in sets of 5 with short breaks. My legs were still tired from the day before.

-approx 12 minute break-

2. Conditioning
3 RFT:
20 Pullups
20 Bench Press, 135/95

8:20

Pretty happy with this. Bench Press got hard on the last round - took me about 2 minutes to complete the last set.

-approx 6 minute break-

3. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20

Done as a partner workout because me and my buddy were smoked.

6:01

WB - 15's
Box jumps - sets of 5-10 (all pogo)

Good push. Too tired to do this by myself tonight.

[Shaun Gross]

Saturday 31 January 2015

1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
D. Quickly work up to a banded Snatch pull – loop a resistance band around the bar and stand on it.

A - 150kg (Difficult and painful on my right ankle)
B - 110kg (Very hard to lock out today)
C - Did 3 sets of 5 of 60kg for practice
D - Skipped

2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135#)

1st/2nd/3th rounds - completed
4th round - no front squats
5th round - rested
6th/7th rounds - no front squats
8th round - rested
9th/10th round - no front squats

This was terrible. I had a very bad sleep the night before (>5 hours) and I think it took it out of me hard. Also, my legs still haven't recovered from 100 thrusters on Thursday. Had I been fresh, I reckon I would've gotten much deeper into this.

3. Gymnastics Benchmark
75 C2B Pull ups for time

I did maybe 1 minute of Pullup practice, realised my hands were very sore, and I just had a bad sad attitude so gave up for the day.

[Shaun Gross]

Monday 2 February 2015

1. Conditioning
3 RFT:
30 Cal Row
15 Deads, 225/155
30 Wall Balls, 20/14

13:28

Rows - 1:20 (first round) to 2ish (last round)
Deads - 10/5, 5/5/5, fast singles
WB - UB, 10/10/10, 10/10/10

This one was hard. Nothing got to failure, just not mentally tough enough to row harder, deadlift longer and do bigger sets of Wallballs. The set of 30 for my first round of wallballs was a PR though so that was nice.

- 2 hours later -

20RM Jerk

90kg x 12

Pussed out. Not happy about this - This weight is definitely doable.

2. Skills
5xMax unbroken Stict HSPU – 1 minute rest between sets

19, 6, 6, 7, 7

The 1st, 4th and 5th rounds were max efforts. I held back a few reps on the 2nd and third rounds. Triceps are blown up now!

[Shaun Gross]

Wednesday 4 February 2015

2015 OPEN ATHLETES
1. Conditioning
Teams of 2 complete AMRAP 20 of:
30 Thrusters, 115/80 (52.5kg)
30 Box Jumps, 24/20
30 KBS, 70/53
30 Pull ups
– split up the reps as desired.

3 rounds + thrusters + 15 box jumps

My contributions

Thrusters - 10/10, 10/10, 5/5/5, 5/5/8
Box jumps - 5/5, 10/10, 10/10, 7
KB swings - 10, 10, 10, 10
Pullups - 5/5/5, 5/5/5, 5/5/5

Thrusters just made everything soo much harder

Weighted Pullups

10kg x 5
20kg x 1

That's all I could really be bothered for. My pulling muscles were worn out.

[Shaun Gross]

Thursday 5 February 2015

Oly/Strength

Touch-and-go snatches

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

EMOMx10: 2 Squat Snatches (touch-and-go)

70kg x 2 x 2
75kg x 5 x 2
80kg x 3 x 2

These were pretty good. I've never touch-and-go'ed heavy (greater than 60kg) full snatches before so I'm happy with this. The very last set of 80kg I got my rotate on but otherwise these were good.

1. Conditioning
AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

8 rounds + 6 CJ's

These caught up to me real fast. I lost my ability to string pullups together on the 4th round. Just tried to keep going the best I could but everything started to get hard.