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Old 01-22-2017, 01:02 PM   #1461
Shaun Gross
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Re: Shaun's workout log

Saturday 21 January 2017

1. Conditioning
3 Rounds:
18 20kg barbell lunges
15 Cal Row
12 Box Jump Overs (24/20")
9 Clean and Jerks (135/95#)
6 Strict Pullups


13:50

Subbed 20kg barbell lunges for Bike calories - In hindsight it was way too easy. Quick singles on jumps, clean and jerks and pullups. Rowed at 1400 pace first round, 1200 on others.

2. Stamina Conditioning
EMOMx12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B

Subbed down to 15 + 8.
Completed.
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Old 01-22-2017, 01:09 PM   #1462
Shaun Gross
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Re: Shaun's workout log

Friday 20 January 2017

Conditioning
2 Rounds:
21 OHS (95/65#)
21 C2B Pull-ups
21 Power Snatch (95/65#)
21 Over-the-Bar Burpees


16:16

Too slow. Actually did C2B's this time because I figured I should start practicing them - slow as expected.

Back Squat

120kg x 2
140kg x 2
150kg x 2
160kg x 2
170kg x 2
180kg x 1


Hard reps. Made up from Wednesday.
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Old 01-23-2017, 12:50 PM   #1463
Shaun Gross
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Re: Shaun's workout log

Monday 23 January 2017

1. Conditioning
21-15-9:
Wallballs (20/14)
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
Kettlebell Swings (1.5/1 Pood)


14:52

Wallballs/KB unbroken
Box Jumps - slow steady singles
C2Bs - sets of 5-7 singles at a time
Thrusters - 14/7, 8/7, 9

Elbow still bothered on the negative of the pullups so just doing singles for now. Tried to push but pretty slow as per usual

2. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3


102kg x 3
119kg x 3
128kg x 3
136kg x 3
145kg x 2
153kg x 3 x 1


Pretty hard after metcon.
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Old 01-24-2017, 12:57 PM   #1464
Shaun Gross
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Re: Shaun's workout log

Tuesday 24 January 2017

Conditioning
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining


21 cals, 19 cals, 23 cals, 24 cals

All deads unbroken. Burpees were steady with no stopping. Rowing at approx 1300 pace. Happy with how I pushed on this one.
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Old 01-25-2017, 01:02 PM   #1465
Shaun Gross
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Red face Re: Shaun's workout log

Wednesday 25 January 2017

Conditioning
AMRAP 18:
80 Wallballs (20/14#)
60 Calorie Row
40 1-Arm DB Snatch (70/50#)
20 OHS (135/95#)
10 Ring MU

-subbed strict pullups for Ring MU. 30kg DB (approx 66 pounds)


1 round + 20 wallballs


Wallballs - 50/20/10, 20
Row - 1150 pace
DB snatch - 10/10/10/10 - Too long breaks
OHS - 5/5/5/4/1 - Too long breaks
Pullups - singles

I really lost it on the OHS. I shouldve been able to do it in 1 or 2 sets, but 5 is unacceptable really. The DB snatch just absolutely smoked me.

Back Squats

120kg x 2
140kg x 2
150kg x 2
160kg x 2
-added belt
170kg x 2 x 1


Stopped there. Squatting was very hard after the metcon and I just wanted to stop to be honest.
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Old 01-26-2017, 02:00 PM   #1466
Shaun Gross
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Re: Shaun's workout log

Friday 27 January 2017

Going away tonight so no time after work to workout.

Did a little bit of conditioning before work

Conditioning
20min EMOM
Even: 15 cal row
Odd: 12 burpees


Completed.

This got really hard. I was hating it by minute 8, but held on to finish.
Rowed about a 1400 pace for the first 9 rounds, 1150-1200 pace for the last 2. Burpees steady, completed in about 40 seconds each time. Just what I needed.
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Old 01-30-2017, 01:09 PM   #1467
Shaun Gross
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Re: Shaun's workout log

Saturday 28 January 2017

Away at the bach. Did some nice bush walks, and had to walk up and down stairs to the cabin a dozen times.

In the evening I did a bit of conditioning just to burn off some energy

Conditioning
20 min amrap

10 pushups
10 situps
20 squats


15 rounds + 10 pushups


Didn't stop the whole time. Situps started to slow down though - I'm terrible at them
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Old 01-30-2017, 01:44 PM   #1468
Shaun Gross
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Re: Shaun's workout log

Monday 30 January 2017

1. Conditioning
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9...


Finished 12's, + 4 clean and jerks (64 reps total)


This was horrible after a day of digging post holes and a very late night watching the tennis the night before.
I went singles the whole way, and step down burpees. I should be in the 70 reps on this workout..

2. Front Squats

70kg x 2
100kg x 2
120kg x 2
140kg x 1
-added belt
150kg x 1
160kg x 1


A pretty heavy rep. Felt good though

3. 5 x 12 Kipping HSPU

Completed.

Completed a set between the front squats. Felt easy. Starting to click with this movement, although my neck hates it.
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Old 01-31-2017, 12:49 PM   #1469
Shaun Gross
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Re: Shaun's workout log

Tuesday 31 January 2017

1. Conditioning
" 21-15-9:
Squat Snatch (95/65)
CTB Pull-Ups"


11:45

Horrible and slow. Ripped my hands to shreds on the round of 15 which slowed me down even more. Less said the better.

2. Row Conditioning
3 sets of: 5x200m, :20 rest
Rest 1:00 between sets

Set it up to be 40 sec on, 20 second off, for 17 rounds, with minutes 6 and 12 off.


First 5 - 200m
Second 5 - 180m average
Third 5 - Started at 180m, last 2 at 200m


Pretty tough doing this straight after the metcon.
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Old 02-01-2017, 01:00 PM   #1470
Shaun Gross
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Re: Shaun's workout log

Wednesday 1 February 2017

1. Back Squat

20kg x 10
70kg x 3
120kg x 1
140kg x 1
160kg x 1
170kg x 1
-added belt
180kg x 1


Easier than I expected. Felt good

2. Conditioning
30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)


8:15, 6:48, 6:57
Total time (incl. breaks) 28:30

Bench - 6/6/6/6/6, 5/5/5/5, 4/3/3
Front Squats - 10/10/10, 8/6/6, 10
Deads - 8/8/8/6, 8/7/5, 10


This was hard. Breaks ended up being longer than I would've liked. I kind of got into an EMOM-type work rest for most of it. Triceps fatigued hard on deads, whilst it was all lungs for the rest - still not fit enough.
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