Shaun's workout log

[Shaun Gross]

Monday 8 October 2018

So I got sick for 1.5 weeks then went away on a holiday. First time touching a barbell in 18 days today!

A.
Powercleans

Worked up to a difficult 110kg.

B.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

C.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1

Worked up to 170kg then 130kg x 3 x 3 at tempo. These felt super heavy!

D. Modified as dropping the barbell would wake up the kiddos.

3 rounds of 2 min on, 2 min off of 250m row + 60kg front squats.

15 reps each round.

Finished each round with 10 seconds to spare. Only in last rounds did squats get really tough. Rowed at 1:44 pace.

Great to be back!

[Shaun Gross]

Tuesday 9 October 2018

Took it a bit easy after feeling wrecked from the night before

A.
Press - On the 3 mins

80kg, 85kg, 90kg, 93kg (F), 93kg

Bloody hard on the last 3 reps. Possibly the slowest press I've ever done!

B.
Every 2 mins for 5 rounds

5 strict pullups

Completed easily. Just getting some volume in.

C.
Every 8 mins for 3 rounds
800m run

3:42, 3:39, 3:30

I hate running.. Checking Google Maps places the actual distance at 770m but that's close enough..

[Shaun Gross]

Thursday 11 October 2018

Had Wednesday off because I felt smashed.

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Done with 95kg

10:54 (14 seconds less than PR)

Rows - 1:54, 1:58, 2:01 pace
Deads - UB
Box Jumps - Steady jump up step down

Not a PR but happy with my effort. Butt muscles were cramping (as they seem to do lately)

B.
Strict Press - on the 3 min
70kg x 5 x 5

Easy

C.
Every 2 mins for 10 mins
10 UB T2B

Completed. Last round broke to 7/1/1/1

[Shaun Gross]

Monday 23 October 2018

Back up and running after a bike vs car accident 12 days ago. Only lasting ramifications are cuts on the face.

A.
Every 3 mins for 5 rounds
12 burpee box jump overs + 5 x 100kg Back Squats

Completed.

All rounds between 1:30 - 1:50

B.
3 rounds of 5 mins on, 2 min off of Assault Bike

79 cals, 70 cals, 70 cals

Maintained 360ish watts on first round, 330ish watts on last 2 rounds

[Shaun Gross]

Tuesday 24 October 2018

Rowing Intervals

5 Rounds
Row 400m, rest 5 minutes

1:13.9 - 1:32.4 pace
1:12.7 - 1:30.9 pace
1:13.3 - 1:31.6 pace
1:17.6 - 1:37.0 pace
1:18.3 - 1:37.9 pace

Fell apart on the 4th round. Maintained (or tried to) that pace on the last round.
My biceps/lungs/butt/hamstrings were so blown up from this. Just what I need!

[Shaun Gross]

Previous 2 entries were for Tuesday and Wednesday. Whoops

Friday 16 October 2018

A.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (55/35 lb DB)
10 Right-Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 Abmat Situps

-used 22.5kg dumbbell

6 rounds even

B.
20min Assault Bike

247 calories

Held 280-290 watts the whole way. Happy with this as a baseline.

[Shaun Gross]

Saturday 27 October 2018

A.
Row 18 rounds
30 sec on, 30 sec off

1:38/500m, 3030m total (including run-over metres)

B.
Bike 4 Rounds
3 mins on, 30 sec off

179cal Total

380watts in first interval, 330watts in second interval, 350watts for last 2 intervals

[Shaun Gross]

Monday 29 October 2018

A.
Back Squats

100kg x 3 x 10

B.
Strict Pullups

3 sets of 5

Some Easy Volume

C.
Rowing
8 rounds of 30 seconds on, 2:30 off

Held a 1:28 pace the whole way, sometimes dipping down to 1:26/1:27
About 168m each interval (no roll-over).

This was tough

[Shaun Gross]

Tuesday 30 October 2018

A.
Strict Press

60kg x 5 x 5

Easy. Left wrist still sore from the accident, wrapped it up tight and it felt OK

B.
22min Assault Bike

284 cal in 22 mins. Maintained 295 watts average pace.

Getting better at these longer steady bike rides. I feel like I can maintain this into the higher lengths of time.

[Shaun Gross]

Wednesday 31 October 2018

A.
Deadlifts -Not touch and go, reset each rep

140kg x 5 x 5

Bloody hard for what they should have been! I've obviously lost a lot of strength.

B.
Rowing

15 rounds of 40 seconds on, 20 seconds off

3041m total (including roll-over)

Maintained a 1:45 pace the whole way. This was a good pacing exercise for me. Wanted to stop right away but held it the whole time.