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Old 11-24-2012, 02:09 PM   #491
Shaun Gross
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Re: Shaun's workout log

Conditioning

3 rounds of..

1 minute Burpees
1 minute 24kg KB swings
1 minute rest


20,20 for 3 sets. Completed

I paced this to be able to complete it, but this was getting hard for me. My conditioning sucks!
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Old 11-25-2012, 01:28 AM   #492
Shaun Gross
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Re: Shaun's workout log

Sunday 25 November 2012

Amazing day of Olympic Weightlifting today!

Snatch

20kg x 3
40kg x 3
50kg x 2
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1 (Equals PR)
92.5kg x 1 (PR)
95kg x 0
95kg x 1 (PR)


5kg PR. Very very stoked about this!! I had a little bit of arm bend and slightly soft elbows but I still stuck the lift. 100kg snatch is not too far away!!

Clean and (Push) Jerk

60kg x 2
80kg x 1
90kg x 1
100kg x 1
110kg x 1
115kg x 1 (Equals PR)
117.5kg x 1 (PR)
120kg x 1 (PR)


Woooot!! So happy to finally get passed my bogey weight of 115kg. It wasn't the prettiest but it wasn't too bad. 120kg was a goal for the year so I'm soo happy I made it.

Total - 215kg (12.5kg PR)

Video here - http://www.youtube.com/watch?v=I86kQ...ature=youtu.be

What I think really helped today was the fact that I video'd my lifts. It helped me to see that I was pulling the bar high enough and I was basically puss-ing out all the time. I man'd up and got under the bar and made the lifts basically. So stoked!!

Front Squat

130kg x 1
150kg x 1
160kg x 1
142.5kg x 5 x 3


Good volume here.

Conditioning to be done later..

Awesome day!
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Old 11-25-2012, 12:44 PM   #493
Shaun Gross
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Re: Shaun's workout log

Conditioning

5 x 500m row, 1 minute rest


All rows between 1:43-1:44

The burn in my glutes!
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Old 11-25-2012, 05:23 PM   #494
Shane Jensen
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Re: Shaun's workout log

Hey man, just wanted to let you know that I'm still looking in here.

I'm jealous of your 120 kilo push jerk.
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Old 11-25-2012, 05:32 PM   #495
Shaun Gross
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Re: Shaun's workout log

Shane - Good to hear I've got someone looking in!

The push jerk was pretty good for me. I'm still pushing it much too high - I really need to get under the bar faster. Problem is that I could probably push press 120kg right now so it's like I don't feel the 'need' to get under a lower bar..
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Old 11-27-2012, 01:01 PM   #496
Shaun Gross
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Re: Shaun's workout log

Tuesday 27 November 2012

WOD 121126:

BB Gymnastics

1) Snatch: 10X1 @ 80% rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% rest 30-60 seconds.


I based the percentages off 100kg/125kg (5kg more than my PR's). Basing it off a higher percentage has worked well in the past so why not change it?

All lifts done as EMOM

1) 80kg - All felt good, felt better as the reps went on
2) 100kg, F the last 2 jerks - These went terribly. I was just tired and moving slow. The last 2 jerks were just atrocious so I gave up on them (instead of pressing them out)

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.


I felt like crap here so I decided not to do this.

Strict Pullups


3 x 7 - Completed easily
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Old 11-28-2012, 03:00 PM   #497
Shaun Gross
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Re: Shaun's workout log

28 November 2012

WOD 121127:

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) rest 60 seconds


1) 70kg - All completed easily
2) 90kg - Only 4 sets. My elbows were starting to hurt so I cut it short. Didn't feel that great to be honest.

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) heaviest possible, rest 60-90 seconds.


1) 9 x 1 x 165kg These were quite difficult. Completely forgot about the 90% reps - Maybe I'll make them up tonight if I have time.

2) 5 x 3 x 130kg. These weren't too bad. Last set was quite hard though

Conditioning

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories


49 calories
3 rounds
2 rounds + jumping squats + 2 pullups
41 calories


These made me feel sick. I hate conditioning..
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Old 11-29-2012, 12:47 PM   #498
Shaun Gross
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Re: Shaun's workout log

Thursday 29 November 2012

WOD 121128:

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)


1) 67.5kg - I failed the HPS on the 6th rep (got lazy)
2) 85kg

Sore elbows fest. Moved like crap

Strength

I made up the heavy squats I forgot from last night

EMOM for 5 minutes

175kg x 1 Back Squat - Completed, yet it got quite difficult.

I started warming up some military press here but my elbows really couldn't take it so I cut it there for the night.
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Old 12-02-2012, 01:46 AM   #499
Shaun Gross
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Re: Shaun's workout log

Sunday 2 December 2012

I've had an extra day off (2 in total) due to my sore elbows and I think it did me the world of good. No pain today

WOD 121130:


Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% based off heaviest set from 121116, rest 90+ seconds.

Notes: All reps must be performed with the hips (***) in contact with the bench.


1) 170kg x 11 x 2 - All reps easy. No bands so I just used 70% of my goal 1RM (240kg)

2) 92.5kg x 5, 100kg x 3, 105kg x 3, 110kg x 3 (PR for 3), 110kg x 2


Bench felt real good today. I got too scared to go for the last rep of 110kg in the second set due to having no spotter. Happy about this.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.


Note - instead of clean and jerks, I did 150kg back squats (approx 80% of my 1RM)

Squats - Completed.
Burpees - 38, 38, 50, 60ish, 55


The squats were difficult the whole way though, but the burpees got horrible! I hate burpees, haha

Midline - Skipped through lack of time and feeling like crap!
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Old 12-03-2012, 03:38 AM   #500
Shaun Gross
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Re: Shaun's workout log

Monday 3 December 2012

I felt crap today.

Snatch

Worked up to a 90kg rep, which I caught with mega soft elbows. Failed 95kg 7 times afterwards. I was pulling the bar high enough, just moving too slow down into the hole.

Clean

Worked up to 110kg. Psyched myself out of 115kg. Stupid

Front Squat

Worked up to 160kg for a good rep. Failed 162.5kg when I really should have pushed through. Sigh..

Crappy nights training
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