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Old 05-24-2015, 02:29 PM   #1041
Shaun Gross
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Re: Shaun's workout log

Monday 25 May 2015

6.00am session.

Pretty bad elbow pain this morning - It was from all the touch-and-go a week back. Gotta keep monitoring it

Snatch

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


Terrible morning snatching in the end. The first rep at 90kg wasn't too bad, but after that my torn up hands really started to bother me. I'm gonna stay away from pulling for a few days and let it heal up.

Clean and Jerk

60kg x 2
80kg x 2
100kg x 2
110kg x Powerclean + clean and jerk
115kg x 1

These weren't too bad, my ripped hand didn't bother me in the clean grip for some reason. Jerk's were a bit rusty too - sore elbow.

Front Squat

90kg x 2
120kg x 1
140kg x 1
150kg x 1

Left it there. Hard but doable.

Might do some conditioning tonight.
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Old 05-25-2015, 02:32 PM   #1042
Shaun Gross
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Re: Shaun's workout log

Monday night..

Conditioning

5 rounds for time
400m run
10 burpees

12:44

Burpees were fast and unbroken (somewhere around 25-30 seconds). Runs started out fast 1:40ish but slowed down by the end. Sub 13 was the goal in my head so I'm happy enough..
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Old 05-26-2015, 01:50 PM   #1043
Shaun Gross
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Re: Shaun's workout log

Tuesday 26 May 2015

1. Conditioning
“Christine”
3 RFT:
Row 500m
12 Deadlift, bodyweight
21 Box Jumps, 20″


9:55

Rows - 1:52, 1:55, 2:00
Deadlifts - UB
Box Jumps - 11/10, 11/10, 19/2

Last time I did this workout was in 11:58, about 3.5 years ago. Happy to improve by this much since then. I may have done 24 inch box jumps that time but that would not account for 2 minutes.

Rows were taken easy as I didn't want to gas myself too much and blow my glutes up for the deadlifts. Deadlifts were unbroken, although on the last 2 sets I would take breathers at the top of reps 4 and 8. Box jumps were pogo due to the low height. 2-breath breaks between the sets.

Very happy with my push on this as sub-10 was the goal.

2. Snatch
EMOMx6 at 85%


Completed at 80kg

I probably should've used 85kg but I wanted to get all my reps in, especially after yesterdays snatch debacle. All reps were good and steady.

3. Strength
A. 5×1 Jerk, across
B. 3×3 Overhead Squat
C. 3×10 Back Squat

A - 100kg, 110kg, 120kg, 130kg, 140kg (Equals PB)
B - 60kg x 3, 80kg x 3, 92.5kg x 3 (PB)
C - 130kg x 3 x 10


The jerk was pretty good for me tonight. For some reason on the 140kg rep I got my helicopter on, but the rep was good (straight arms) - video below.
OHS were rushed but easy. To be honest, by this point I was over working out and just wanting to get it done.
Squats were done with no warmup sets. They felt surprisingly difficult for what they were, no thought of failing though.
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Old 05-27-2015, 02:15 PM   #1044
Shaun Gross
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Re: Shaun's workout log

Wednesday 27 May 2014

Power Snatch


Worked up to 3 easy singles at 80kg


Power Clean and Power Jerk


Worked up to 2 easy singles at 100kg


Some easy, snappy lifts in preparation for this weekends weightlifting competition. Video here - https://instagram.com/p/3LjSEokTC2


1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

B. AMRAP 7 of Front Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Power Cleans:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

I only had myself and a buddy so we shortened it to 33 reps each. Rest periods got short! Obviously used 60kg, 70kg, 85kg for the loads.


PP - 6 reps of 85kg - was doing sets of 10 for 60kg, 5 of 70kg, 3 of 85kg
FS - 32 reps of 85kg - was doing sets of 5 the whole way, did sets of 3/4/6/7 on 85kg
PC - 9 reps of 85kg - sets of 3-5 singles the whole way up to 85kg which was 2/2

I took the push presses easy, and my buddy was struggling with the 70kg so I had to do the lions share. Front Squats were good and we both got a good rhythm on. Power cleans were very difficult for me today as my back is tight from yesterdays volume and the preceeding movements, all singles when I can usually go touch-and-go. My buddy did a majority of the work on the lighter weights because of this.

2. Running
4x400m Run, 2 minute rest – goal is to stay within 2 seconds every round.

Actual track was 380m.

All runs were 1:20-1:25
. Happy with my push on this.
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Old 05-28-2015, 02:07 PM   #1045
Shaun Gross
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Re: Shaun's workout log

Friday 29 May 2015

Very chilly morning this morning - approximately 2 degrees Celcius (About 35 degrees fahrenheit) at 6.30am when I was training

Just warmed up a few 80% reps in preparation for this Sunday's competition.

Snatch

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


Clean and Jerk

60kg x 2 x 2
90kg x 2
105kg x 2 x 1


All very easy reps, although my right shoulder and elbow weren't feeling great. I'm hoping 2 days rest before the competition will be just what the doctor has ordered.
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Old 06-01-2015, 06:16 PM   #1046
Shaun Gross
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Re: Shaun's workout log

Saturday 30 May 2015

Lots of reps with 50kg and 70kg in both lifts in preparation for the comp the next day.

Sunday 31 May 2015

Competition Day

Weighed in at 92.7kg, and all was going well up to warming up the snatch with 60kg, when I pulled something in my right forearm/elbow area. From here it was a bit of a ****-show.

Snatch


95kg x 1 (power snatch)
100kg x 1
102kg x 0 (folded in the bottom)


Not that happy with this. Probably the 6th time I've hit this weight (and nothing further in a comp). Got soft at the bottom of 102kg but should've had it.

Clean and Jerk


128kg x 1 (Easy)
133kg x 0 (Equals PB clean)
134kg x 0


The 128kg was pretty easy. The 133kg was a hard clean that landed back into my throat. I rushed the jerk and did the worst attempt you've ever seen at a jerk.. 134kg was racked but pulled me forward.

Total - 228kg.


Not the greatest day but pretty good for my lack of focus on olympic lifting lately. I also made the qualifying total I wanted to hit which was my main goal for the day.

I'm gonna take some time off for the rest of the week (at least at this stage) to let my elbow heal up. Shoulders and left knee (outside) tendon are feeling sore too so some rest will do me good.
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Old 06-03-2015, 01:54 PM   #1047
Shaun Gross
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Re: Shaun's workout log

Wednesday 3 June 2015

Still quite sore in all the same places after the weekend. My sore right forearm tendon still hurts although the pain has subsided quite a bit - A buddy physio massaged it on Wednesday night which seems to have helped.

I wanted to do something tonight so did the following..

Back Squat

60kg x 10
70kg x 10
85kg x 10

Ridiculously easy (as it should be), but I had to move my hands very wide to avoid elbow pain. Left tendon behind my left knee still sore.

Shoulder Press

30kg x 10
40kg x 10
45kg x 10

Again very easy. No pain

Ring Rows

3 x 10

No pain.

All the same spots are still a bit tweaky. I'm going to see how I feel on Saturday and do something light if I feel good.
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Old 06-04-2015, 04:34 PM   #1048
Shaun Gross
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Re: Shaun's workout log

Thursday 4 June 2015

Alternating EMOM for 10 minutes

5 x 100kg Back Squat
10 x 24kg KB swing


Very easy.

No pain on the kb swings which is good. Had to have my arms reaaaaally wide on the back squats to keep the elbow in check. Otherwise super easy.

25 burpees for time
- rest 55 seconds
25 burpees for time

1:05
(55 second rest)
1:00


Just something to get the heartrate up.

I've been rolling out below my triceps (with my drink bottle, haha) at work today and have found that to take some elbow pain away. At home tonight I'm gonna try and attack them for a bit longer..
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Old 06-07-2015, 02:07 PM   #1049
Shaun Gross
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Re: Shaun's workout log

Saturday 6 June 2015

Just been doing whatever I can do without pain lately. Hanging from a pullup bar and front rack is out of the question..

Deadlifts


30kg x 10
70kg x 5
100kg x 10
110kg x 10
120kg x 10


Done with a hook grip in Olympic lifting shoes. Thumbs got sore. Otherwise easy - no elbow pain!

Military Press


50kg x 3 x 10

Easy. Pause at shoulders to make it harder (I usually use the stretch reflex on multiple rep sets).

Conditioning

30 x bodyweight (95kg) back squats
1000m row
30 burpees


8:16 (32 second PR)


Back squats - 8, 8, 8, 6 (done in 2:10)
Row - 3:45-50ish (can't remember exactly)
Burpees - can't remember but very slow

Revisited this one from 3 years ago. Squats weren't bad but started falling apart on the row. Burpees were atrocious - I actually took a few 5 second breathers which passed me off. Sub-8 was the goal..

-a couple of hours later-

Conditioning

5 rounds for time:
10 x 24kg KB swing
4 HSPU

3:45

A good breather. Actually had to take a break on one of the HSPU sets because my shoulders were fatiguing which is pretty embarrassing at these low reps..

no elbow pain afterwards, looks like I'm slightly on the mend - Just have to avoid painful movements.
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Old 06-08-2015, 01:56 PM   #1050
Shaun Gross
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Re: Shaun's workout log

Monday 8 June 2015

Elbow is still funky, although my overhead doesn't hurt. So I did overhead squats

Overhead Squats

20kg x 10
40kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 2,F
100kg x 3 (PR)


A shaky 3 reps at 100kg. Failed the first attempt on the way up. Second try I got it, although the second rep brought me forward. I brought my grip in to save my wrists, although its hard to get my shoulders in the right position. I could feel my elbow during it, but it wasn't painful. Shoulders felt strangely weak tonight - usually its my wrists as the limiting factor.

Ring Rows


3 x 10 @ bodyweight

Not hard, just doing something less harsh on my elbows (than pullups) while working my back.

Conditioning:
4 rounds for time
400m run
50 air squats


12:02 (PR by 1:28 from 4 years ago)

Air squats - First round 40/10, other rounds sets of 10 with 2-breath breaks.

I modified the prescribed workout as I wanted to run, and didn't want to double under (I really gotta stop avoiding it though). Compared this to a workout I did 4 years ago and smashed that time. I remember last time my legs got super pumped up and I couldn't run. Although they got slightly that way this time, it didn't affect me too badly and I could still run hard. Happy to improve.
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