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Old 03-22-2015, 01:39 PM   #991
Shaun Gross
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Re: Shaun's workout log

Friday 20 March 2015

Open 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.


57 reps (12 reps into set of 15 HSPU)


Bad strategy on this one. I went strict on the sets of 3 and 6 but it burnt me out. Re-did on Monday.

Powercleans were fine.
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Old 03-22-2015, 01:40 PM   #992
Shaun Gross
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Re: Shaun's workout log

Saturday 21 March 2015

1. Strength
2×10 Back Squat


140kg x 2 x 10

This was hard after not squatting heavy for 3-4 weeks. Bum is sore 2 days later!

2. Conditioning

2K row


7:28.


Took this really easy. I was going to do a 3K row but pussed out - I was pretty exhausted to be honest and not really that enthused. I was recovered within a minute or 2 afterwards - As I should be as this is 25 seconds off my PR.

Kipping pullup practice


A few easy sets of 10.
Gotta start practicing these more and get my rhythm back.
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Old 03-22-2015, 01:42 PM   #993
Shaun Gross
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Re: Shaun's workout log

Monday 23 March 2015

Open 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.

65 reps (5 powercleans on the round of 6 after the 15 HSPU)


8 rep improvement from Friday.

I'm happier with this score but still feel like I should be around 70 or better. I got docked a rep and my mats slipped apart at one point which cost me time but that's OK - I'll try not to make too many excuses!.

Powercleans felt hard this morning (I did this at 6am) probably due to being tired from squats. HSPU were kipped from the start and were much better - I should've gone faster and tried for bigger sets!
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Old 03-24-2015, 12:50 PM   #994
Shaun Gross
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Re: Shaun's workout log

Tuesday 24 March 2015

1. Conditioning
With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

21-15-9:
Calorie Row
Bar Facing Burpees


4:36
(4:36 rest)
7:29


All thrusters UB. It was very hard to go UB on the set of 15 thrusters but I'm glad I pushed through. Box jumps - no pogo but no real rests until the last set.

Rowing - Very slow, my legs were smoked from the first round. I was struggling to keep the cal/hour at 1100 pace. Burpees - done over the rower instead of the bar for equipments sake. I don't know how much harder (if any) this was. These were done very very slow, I need to pick up the pace!

Legs blew up
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Old 03-25-2015, 01:24 PM   #995
Shaun Gross
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Re: Shaun's workout log

Wednesday 25 March 2015

Snatch Practice


20kg x 3
40kg x 2 x 3
60kg x 3
65kg x 3
70kg x 2
75kg x 2
80kg x 1
60kg x 3
65kg x 3
70kg x 2
75kg x 2
80kg x 1
85kg x 1


Nice to practice good reps with the snatch again, with no time pressure. My technique is off a bit through lack of practice (first heavy snatches in like 5 weeks), although my 85kg rep was pretty (for me).

Single and Double Under practice


Trying to completely re-tool my atrocious double unders. I was not making great progress to be honest but I'll stick at it for a while. Gotta stop using my elbows and use my wrists more.

I didn't feel like doing much tonight so I stopped there.
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Old 03-29-2015, 03:20 PM   #996
Shaun Gross
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Re: Shaun's workout log

Friday 27 March 2015

2015 REGIONAL & OPEN ATHLETES
Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters, 95/65

9:04

Thrusters - UB, 7/7/7, 8/7, 9
Row - 1400 pace, 1050 pace for the rest

Not that happy about this to be honest. It's 3 days later and I've hurt my knee so I won't be able to repeat but if I did, I would tackle this differently and get mid to low 8's I'm sure.

Too much time on transitions, and I shouldn't have broken up the 21's twice and the 15's at all. Ah well, live and learn..
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Old 03-29-2015, 03:25 PM   #997
Shaun Gross
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Re: Shaun's workout log

Saturday 28 March 2015

1. Conditioning
1 RFT:
30 Pull ups
30 Sit ups
30 Lunges

immediately into

2 RFT:
20 Pull ups
20 Sit ups
20 Lunges

immediately into

3 RFT:
10 Pull ups
10 Sit ups
10 Lunges


15:02.


I dropped the double unders because I'm trying to completely re-tool my terrible skipping technique. Pullups were unbroken sets of 5 for most. When they went I started doing quick singles.

Situps very slow and unbroken. Lunges fast and unbroken.

Later the next night I was doing some stretching and pushed it a little bit too far on one of my knees. It's a bit swollen and sore today - Better take it easy for a few days. Unfortunately (or fortunately?) that means I won't be able to repeat 15.5 today.
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Old 03-30-2015, 01:01 PM   #998
Shaun Gross
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Re: Shaun's workout log

Monday 30 March 2015

My knee was feeling much better so I did a bit of work in the evening after the kids were asleep. To be honest, I didn't feel psyched up enough to try 15.5 again so I just did a workout in a similar time domain with a similar stimulus. This might not have been the bravest thing to do, but what the hey..

Shoulder Press

20kg x 5
40kg x 5
60kg x 3
70kg x 3
80kg x 3
85kg x 3 (PR)
95kg x 0


Happy to PR, especially after not practicing strict press for months - I suppose all these jerks, HSPU's, push presses, etc have helped! I gave 95kg a crack for a big PR but couldn't get it pass my forehead..

Pullups


5 x bodyweight
3 x +10kg
2 x +20kg (PR)


This was OK. I really have to get these numbers up though - I'm a much better presser than puller and need to rectify this!

Conditioning

27-21-15-9

24kg KB swings
Burpees


7:17

KB swing unbroken.
Burpees - fast in first round, slowed down in other 2. In middle 2 rounds I had a few 2 breath breaks which is a bit disappointing. I pushed hard though and I'm pretty happy with the result. I'm also stoked that my knee is 99% the next morning too.
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Old 03-31-2015, 01:03 PM   #999
Shaun Gross
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Re: Shaun's workout log

Tuesday 31 March 2015

Conditioning
5 RFT:
6 Deads, 315/225 (140kg)
9 Box Jumps, 30/24″
12 TTB


9:58

Deads - UB, UB, UB, singles, singles
Box jumps - UB (no pogo - step down)
T2B - 6/6, 6/6, 4/singles, singles, singles

Happy enough with the result. I should've kept the touch-n-go deadlifts for all the rounds but I didn't want to sacrifice form. Box jumps as planned.
I tried to do as many T2B in sets as possible but they went on me - I've got to work on that!

This is all I had desire for tonight to be honest so I left it there.
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Old 04-01-2015, 12:54 PM   #1000
Shaun Gross
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Re: Shaun's workout log

Wednesday 1 April 2015

Barbell Conditioning
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.


60kg
65kg
70kg
75kg
80kg
85kg

Completed.

Never done this before and it was freaking tough by the end. I tried to keep the breaks small (approximately 3-4 mins) but the last 3 sets had large (approx 8 mins) breaks between them. No fails but the last 3 cleans on the 85kg set tipped me forward. If I were fresher I might've been able to hit 90/95kg but I'm still happy with the result.
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