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Old 07-02-2011, 09:57 PM   #71
Shaun Gross
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Re: Shaun's workout log

Sunday 3 July 2011

12 minute AMRAP

5 x 100kg Backsquat
3 x 60kg Press

10 rounds in 11:41

Back was zapped after the last 2 days so decided to do some pressing. Taped up wrist nice and tight. Had to unload and reload bar between each movement so it slowed me down quite a fair bit.
Was good to get some moderate strength work in and get my breath up slightly.

Rest day tomorrow, have been painting one of my bedrooms lately so shattered and need a break.
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Old 07-05-2011, 02:58 AM   #72
Shaun Gross
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Re: Shaun's workout log

Tuesday 5 July 2011

Front Squats

20kg x 10
60kg x 3
80kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3
132.5kg x 3 (PR)
135kg x 3 (PR)

WOD

3 Rounds for time

12 x 60kg Front Squats
12 x Burpee Pullups

6:29

This one sucked..
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Old 07-06-2011, 02:24 AM   #73
Shaun Gross
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Re: Shaun's workout log

Wednesday 6 July 2011

Practiced double unders tonight.
Managed to get a few sets of 10 and a set of 20. Glad to have them back! Gonna keep practicing them..

WOD

Regional Games WOD 3 - Womens weights

21-15-9

92.5kg deadlift
24 inch box jump

5:35

Deadlifts 7-7-7, 5-5-5, singles
All box jumps slow but unbroken

This one was all about the lower back. Stiffened up straight away, made the box jumps miserable. Most of the women at the regionals would have thrashed me - quite embarrassing really. Ahh well, was a good workout and apart from lower back fatigue, not that hard. Admittedly if I finished this sub 4 or something it would've felt a whole lot harder..

Dunno what the plan is tomorrow, I'm thinking pullups and KB's if the back is feeling OK, maybe some running..
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Old 07-07-2011, 02:19 PM   #74
Shaun Gross
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Re: Shaun's workout log

Thursday 7 July 2011

Muck around night.

Double unders (heaps of sets of 10)
Kipping Pullups (heaps of sets of 5)
Ring dips (heaps of sets of 3)
Press with my thick bar (managed 3 x 65kg - wrist was bothered so stopped)
Strict pullups to chest
Muscle up attempts (soo far off its not funny)
OHS attempts (even with just the bar, my grip on left hand hurt soo bad)

Was good to practice some movements. When I got out there I couldn't be bothered doing a WOD so I mucked around with stuff I'm not good at, I think this was beneficial.

Later on

3 sets of 30 24kg KB swings

Did the sets nice and slow and controlled. Actually wasn't too hard. Fully recovery (approx 5-7 mins) between sets. I reckon I could handle sets of 40 doing this.

Nice easy day. Feel like I could do more work tonight but I doubt I'll have the time..
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Old 07-09-2011, 03:02 AM   #75
Shaun Gross
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Re: Shaun's workout log

Friday 8 July 2011

Had very little time tonight, did 5 sets of 6 pullups. Was very easy

Saturday 9 July 2011

Spent the day painting, and demolishing my grandmothers greenhouse. Needless to say I was/am pretty tired. Decided to do a WOD anyway that I thought wouldn't be too challenging..

21-15-9

92.5kg Backsquats
32kg KB swing

9:55

Was freaking horrible, I was completely limited by my lower back again. It sucks.. I was thinking I would do it way faster but just couldn't get my back to recover at all.

Afterward 4 sets of 5 ring dips - These are getting easier..
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Old 07-09-2011, 03:03 AM   #76
Shaun Gross
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Re: Shaun's workout log

Oh yeh, one other thing - I could hold a front squat in a full clean grip today on my left hand with no wrist pain. This makes me very excited! I love injuries healing, ha!
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Old 07-10-2011, 01:04 AM   #77
Shaun Gross
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Re: Shaun's workout log

Sunday 10 July 2011

4 Rounds for time

10 Burpees
400m run

9:46

Good push. Breathing heavy. Was going to do 5 rounds but had to poo so bad during last run, ha. So sprinted hard, right through my front door and to the bathroom - made it in time, ha! Anyway, good workout. Have been struggling with intensity lately, but not tonight - no breaks
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Old 07-11-2011, 02:17 AM   #78
Shaun Gross
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Re: Shaun's workout log

Monday 11 July 2011

Double under practice, then a good old fashioned strength day..

Squats

20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3
145kg x 3
150kg x 3
155kg x 3 (PR)
160kg x 3 (PR!)

Huge 7.5kg PR! The last rep was a struggle, but I was never going to fail it. Very happy about this!

Press

20kg x 10
40kg x 5
60kg x 3
70kg x 3
72.5kg x 3
75kg x 3 (Equals PR)

Very happy about this as well. Bar speed was awesome on all reps - I reckon I could've hit my PR of 80kg for a single afterwards, but I was noticing my wrist a little bit so I left it there. Wrist wasn't sore, but I could tell it was being used - didn't have to tape it up so thats awesome as well

Deadhang chinups

3 sets of 5 - Very easy. Very short (for me) breaks.

Good strength day! Squash tomorrow.
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Old 07-12-2011, 02:57 PM   #79
Shaun Gross
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Re: Shaun's workout log

Tuesday 12 July 2011

1 hour of squash

Played with a guy that hasn't played much and his last game was a few years ago. It was fun but to be honest wasn't very hard at all and I was barely sweating (I'm usually drenched after an hour). Hopefully we can train him up and he can be a bit more competitive next time.

When I got home I wanted to do something so I did..

21-15-9

Burpees
24kg KB swing

3:55 (PR by 15-20 seconds)

Quite happy with this. Burpees got slow and a couple of seconds break a few times in the 15 and 9 rounds. Swings were easy. Will try this again in a few months and hopefully it has improved again.

Deadlifts tonight..
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Old 07-13-2011, 02:05 AM   #80
Shaun Gross
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Re: Shaun's workout log

Wednesday 13 July 2011

Filthy 50

39:54

First time doing this WOD. Freaking horrible. Every hard and slow. Hated it..
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