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Old 05-11-2015, 02:56 AM   #1031
Shaun Gross
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Re: Shaun's workout log

Monday 11 May 2015

1. Snatch
2×3 at 75%
3×2 at 80%
1×1 at 85%

80kg x 2 x 3
85kg x 2 x 2
85kg x 0,1,0,0
85kg x 1,0,0
90kg x 1

Not great snatching. All the failed reps at 85kg were caught but forward. I had no chalk and was sharing the bar with a buddy and sweating all over the show so couldn't grip it properly. The 90kg rep was all good though.

2. Strength
3×3 Back Squat


70kg x 3
110kg x 3
140kg x 3
160kg x 3 x 3

Hard squats

3. Conditioning
"Grace"
30 clean and jerks @ 60kg, for time


2:19

Got through the first 15 in 56 seconds. By the last 10 I was push pressing them because my legs were gone. I reckon I could go sub-2 on this if my barbell wasn't bouncing around everywhere. Happy with this as my old PR (from 3 years ago was 3:30)
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Old 05-12-2015, 03:11 AM   #1032
Shaun Gross
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Re: Shaun's workout log

Tuesday 12 May 2015

1. Clean
A. 2×2 Squat Clean at 85%
B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee


A

20kg x 5
60kg x 2 x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 2
110kg x 2 x 2

Lots of warmups tonight because I felt a bit creaky. These were done touch-and-go and weren't too hard at all. My right elbow is a little bit creaky however..

B - Skipped

2. “Helen”
3 RFT:
400m Run
21 KBS, 1.5-pood/1-pood
12 Pull ups

10:46

PR by 1:22 (from 3 years ago)

Runs started OK, but last 2 were really slow
KBS - UB, UB, 13/8
Pullups - UB, doubles, fast singles with no breaks

This was all about my slow running and grip fatigue. Happy to PR but I was hoping for sub-10 to be honest. Very disappointed in myself putting the KB down in the last round - no excuses for that. Gotta keep working

3. Strength
3×3 Front Squat


120kg x 3
125kg x 3
130kg x 3


Surprisingly easy after Helen - maybe being sweaty was a good warmup? Should've done all sets on at least 130kg. Abs were where I felt it the most
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Old 05-13-2015, 01:36 PM   #1033
Shaun Gross
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Re: Shaun's workout log

Wednesday 13 May 2015

1. Clean and Jerk Complex
work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk


60kg
80kg
90kg
100kg
110kg
120kg (Powerclean only - PR)


Up to 110kg this was very easy. I managed to (borderline) powerclean 120kg after this and pussied-out on the touch-and-go clean that was to follow. Can't be too upset about that, especially as my (recent-era) Clean PR is 130kg. Overheads were easy.

2. Strength
Work up to a heavy Pause Front Squat – hold the bottom for 3 seconds on each rep.


70kg x 2
110kg
120kg
130kg
140kg


Pretty easy. Although I bet 145kg/150kg would've felt mighty difficult..

3. Conditioning

3 rounds

AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time


13/10/10 (no. of front squats)


This wasn't too bad. I'm soo bad at anything sit-up related though so they took me forever. Tried to go steady on the front squats. Probably could've eeked out a couple of reps though..
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Old 05-17-2015, 01:53 PM   #1034
Shaun Gross
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Re: Shaun's workout log

Friday 15 May 2015

At the weightlifting club

Snatch


20kg x 5
40kg x 2 x 3
60kg x 3
70kg x 2
80kg x 2
90kg x 0
90kg x 1
95kg x 3 x 1


The 90kg was an anomoly. These were all OK reps, caught well yet I got my helicopter on. I think it's just going to happen now on with my dodgy shoulder and all.

Clean and Jerk


60kg x 3
90kg x 2
100kg x 2
110kg x 1
120kg x 1
128kg x 1
133kg x 1 (PR)


This is the most I've ever cleaned as well as C&J'ed. Very happy with this today. No fear of getting under the bar. Jerk wasn't the prettiest but it was 3 white lights.. I'm amazed to be making progress on this lift especially since I'm not full-time weightlifting anymore. Maybe the break from intense squat programs and having fun doing crossfit is helping?

Front Squat

110kg x 1
140kg x 2 x 3


Hard but managable.

Great night of lifting!

- 2 hours later -

Conditioning:
“Filthy 50″
50 Box Jumps, 24/20
KBS, 1-pood
Jumping Pull-Up, bar at mid forearm when standing
Walking Lunge
Toes to Bar (this is not a typo)
Push Press, 45/35
Hip Ext
Burpee
Wall Ball20/14
Double unders

- Note couldn't find my rope so no double unders.


26:18

Box jumps - slow and steady, about 2.20 to finish
KBS - UB
Jumping pullups - sets of 10
Walking lunges - UB but turnaround every 5 lunges
Toes to bar - 5's then 3's then 2's. Small breaks (5 breaths or so)
Push Press - 30/20 (Should've gone UB, was capable)
Hip Ext - subbed barbell good mornings - 10/23/17
Burpees - slow sets of 5
Wallballs - sets of 5 with last set of 10. Very slippery ball as I was doing this in the rain.

Only other time I've done this was in 39:54. Even though my double unders are terrible lately and I haven't been practicing them, I could probably get through 50 in 2 minutes so this is a massive PR! haha
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Old 05-18-2015, 01:56 PM   #1035
Shaun Gross
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Re: Shaun's workout log

Saturday 16 May 2015

1. Strength
10 RM TnG Squat Clean


60kg x 2 x 3
80kg x 1
90kg x 10


Never done a 10RM touch-and-go but I'm happy with this result. To be honest it wasn't quite limit, I may have been able to eek out 95/100kg but it was still a good test.

2. Conditioning
5 Rounds for time:
5 x 125kg deadlift
10 burpees


4:06

Deadlifts touch-and-go although last 2 sets had tiny breaks at the top.
Burpees unbroken but not that fast

I didn't want to do the massive 25 minute workout that was scheduled as I had gone long the day before and just felt like doing something short and fast. Sub-4 was the goal which I'm a bit disappointed to miss out on but still happy with this. Last time I did this workout (3.5 years ago) I did it in 4:35. I would've liked to have PR'd by more but it is what it is.
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Old 05-18-2015, 02:28 PM   #1036
Shaun Gross
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Re: Shaun's workout log

Monday 18 May 2015

1. Conditioning
50 Wall Balls, 20/14
200 Meter Run
15 Clean an Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14


13:46

Wall Balls - 25/15/10, 10/10/10/10/10
Clean and Jerks - singles for both sets, both done around 1:45ish
Runs - Sloooooowwww

Decided to do this first as I wanted to be able to drop the bar and that's only possible while kids are awake. Wallballs on the first round done around 2:15. Immediately the runs were hard. Clean and jerks done as steady singles. On my last round of wallballs I didn't push hard enough to be honest as I knew I was going to beat my buddies time of 14:08. Probably could've been closer to 13 minutes.

- 1.25 hours later (after putting kids to sleep) -

1. Clean and Jerk
7×3 quick singles, climbing – rest 2 mins between sets.

60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3


6 sets only. All done as quick powerclean and jerks singles. Longest set was 17 seconds so I was moving. Not hard at all. Happy that I can move these weights easily lately.

2. Front Squat
2×10 across


110kg x 2 x 10

Not too bad, as usual I felt it in my abs the most.

I've had some pain in my right knee since this workout. Will need to monitor..

4. Conditioning
50 Wall Balls, 20/14
200 Meter Run
15 Clean an Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14
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Old 05-19-2015, 04:59 PM   #1037
Shaun Gross
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Re: Shaun's workout log

Tuesday 20 May 2015

1. Snatch
Hang Snatch


20kg x 5
40kg x 2 x 3
60kg x 2 x 3
70kg x 3
75kg x 3
80kg x 3


Easy. Dropped and reset on the last set. No problems.

2. Gymnastics Conditioning
1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on.


Only did C2B up to 4 reps. Didn't time - just alternated with a buddy. Did regular kip and had to break up the last set to 6/1/1/1/1. Otherwise unbroken.

3. Conditioning
A. AMRAP 3:
6 FS, 155/105
6 Burpees over Bar

Rest 1:00

B. 800m run

Rest 1:00

C. AMRAP 3:
6 FS, 135/95
6 Burpees over Bar


A - 3 rounds
B - 3:40
C - 3 rounds


Horrible. Legs blew up straight away. Tried to run hard but as usual it was slow..

- 2 hours later -

Butterfly pullup practice.


I think I finally am starting to click with this movement! I was managing sets of 5-6 without getting my pendulum swing on by the end. Did about 50-60 pullups total and got a couple of rips though. Here's a video of my "progress".
Gotta keep practicing this movement as it's soo much faster!

https://instagram.com/p/228M0lkTD8
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Old 05-20-2015, 02:30 PM   #1038
Shaun Gross
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Re: Shaun's workout log

20 May 2015

1. Barbell Conditioning
Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.

Rest 3 minutes

B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.

Rest 3 minutes

C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.


Done 20/20/amrap style in 7 minutes for each

A) Squat – 15 reps at 100kg
B) Press – 10 reps at 60kg
C) Deadlifts – 5 reps at 125kg


Squats taken deliberately easy
Press got hard, triceps were fatiguing. I’m a pretty good presser (90kg strict at 90kg bodyweight) so this was surprising.
Deadlifts were atrocious for me. Lots of lower back stiffness. My hands are torn up from practicing butterflies yesterday so that really didn’t help and I couldn’t drop from the top due to sleeping children. Enough with the excuses though.

Happy for a rest day today!
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Old 05-21-2015, 02:00 PM   #1039
Shaun Gross
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Re: Shaun's workout log

Friday 22 May 2015

At the weightlifting club (6.30am)

Snatch


20kg x 2 x 5
40kg x 2 x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 3 x 1


First rep helicoptered. Other 2 were perfect

Clean and Jerk


60kg x 3
90kg x 2
110kg x 1
120kg x 1
125kg x 1


Good cleans. Jerks weren't that great - still got sore elbows from butterfly kipping practice on Tuesday! They're coming right though

I ripped a callous on my right hand on the 125kg clean and jerk, so did one snatch pull on 100kg and decided to leave it there.

Things are boding well for my competition next weekend..
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Old 05-24-2015, 02:24 PM   #1040
Shaun Gross
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Re: Shaun's workout log

Saturday 23 May 2015

1. Conditioning
1 mile run
100 air squats
100 abmat sit ups
50 kbs, 2-pood/1.5-pood
50 box jumps overs, 24/20


23:30

1 mile run was actually 1685m with 25m elevation gain. Done in 8 mins flat
Squats - Easy sets of 10
Situps - Shat the bed. Took sooo long, doing sets of 3 by the end - I am so bad at these.
KBS - 20/10/10/10, small breaks but should've been shorter
Box Jumps - singles, but the last 25 were quite fast (for me).

I hate these types of workouts! My buddy who is way better at this stuff than me did it 2 minutes faster. I barely kept up on the run, overtook him on the squats, then got left for dead on the situps. By the time I got to KB swings I ran out of steam - I should've done them in 2 sets at the most. Box jumps were slow to start but I piled on the pace in the second half.
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