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Old 05-09-2019, 01:25 PM   #1961
Shaun Gross
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Re: Shaun's workout log

Thursday 9 May 2019

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.


80kg, 85kg, 90kg, 95kg, 100kg, 105kg, 110kg, 115kg

These felt good

B.
Modified because I was tired
EMOM 10
3 x 70kg powercleans + 7 T2B

Completed

Powercleans touch-and-go
T2B - UB for first 3 rounds, 3/2/2 for other 7
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Old 05-16-2019, 01:20 PM   #1962
Shaun Gross
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Re: Shaun's workout log

Catching up on the log..

Friday 11 May 2019

Rode home from work.
1:03 hours, 24km


Saturday 12 May 2019

A.
30 seconds on, 30 seconds off for 10 rounds (all squat clean thrusters)

55kg x 5, 60kg x 5, 65kg x 4, 70kg x 4, 75kg x 3, 80kg x 3, 85kg x 2, 90kg x 2, 95kg x 2, 100kg x 2

Completed easily enough. This is preparation for an upcoming duets competition.

B.
Back Squats - on the 3 minute clock

160kg x 3 x 4

These felt really good today. Maybe I was properly warm for once! First set unbroken

C.
3 rounds on the 6 mins
20cal bike + 200m run


Each round done around 1:35ish


Biked in 750-800 watts each round, runs around 50-55 seconds. Pushed hard


Monday 13 May 2019

A.
Practiced that pairs comp workout from Saturday with my partner this time - Double the reps and double the time.

Easily made it through 3 reps of 100kg in about 25 seconds then stopped.
This one will be good!

B.
5 x 250m run
Rest while the other person runs.


Untimed but we pushed hard.


Tuesday 14 May 2019

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)[/b]

[b]60kg, 60kg, 65kg, 70kg, 75kg, 78kg, 80kg, 80kg, 80kg, 80kg


These started to feel pretty good.

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)


SLDL - with 22.5kg DB
BHT - With shoulder supported by the ground - with 140kg
RSA - Unweighted.


C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

-Subbed

1 BMU
6 DBHPC @ 22.5kg DBs
12 unweighted lunges


11 rounds + 1 BMU

Nice steady pace. No stopping.


Wednesday 15 May 2019

A.
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 320 Meter Run
Station 2 – 24 empty barbell thrusters
Station 3 – 320 Meter Run
Station 4 – 24 Pull-Ups
Station 5 – 12 Burpee Bench jumps

- This was a sub down to 80% of prescribed reps


Completed.

Tough
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Old 05-20-2019, 01:25 PM   #1963
Shaun Gross
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Re: Shaun's workout log

Friday 17 May 2019

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%


65kg x 5, 70kg x 4, 75kg x 3, 80kg x 2, 85kg x 1, 70kg x 8, 70kg x 8

These felt really good tonight

B.
Three sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds


AAB - 27, 24, 22
Pushups - 25, 20, 20
Rowing - 24, 22, 24



Saturday 18 May 2019

A.
Jerk on the 2 min clock


100kg, 105kg, 110kg, 115kg, 118kg, 120kg, 123kg, 125kg, 128kg, 130kg, 133kg (F)

These felt rubbish today.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

4:56

Could've warmed up better.

Legs/Back/Lungs gone.


Monday 20 May 2019

Practicing for a doubles comp

A.
4 rounds for time
4 x devil press (2 x 22.5kg DB)
40 cal bike
-alternating rounds with my partner


9:36

Devils press - take around 18-20 seconds
Bike - 500ish watts pace first round, 470ish watts pace second round

Quad demolition

B.
15 min EMOM
min 1 - 10 T2B
min 2 - 15 cal row
min 3 - 15 pushups


T2B - UB, UB, UB, 3/singles, 2/singles
Row - 1400-1500 pace
Pushups - sets of 5 until the later rounds which were triples
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Old 05-26-2019, 02:27 PM   #1964
Shaun Gross
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Re: Shaun's workout log

Tuesday 21 May 2019

Felt like crap so I had the night off.


Wednesday 22 May 2019

A.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar


15:22

Runs - slow
Deads - 4/3/3
T2B - 6/4/3/2

B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010 @ 30kg
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0 (unweighted)
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds
Bench Press - 8 x 85kg
Barbell Rows - 8 x 85kg


Completed.


Friday 24 May 2019

Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots (20/14 lbs)
Station 5 – 100 single unders (sub for 50 double unders)


Completed.

Bike – 520-550 average pace, 42-45seconds
Bbjo – steady in 54 seconds
Row – 1:45 average pace in 52 seconds
Wb – unbroken in 40ish seconds.
Single unders – unbroken in 55ish seconds.

Tough!

Did 3 sets of 5 strict pullups and 10 strict HSPU to finish.


Saturday 25 May 2019

A.
Build to heavy clean and jerk


Up to 125kg - Heavy but felt good.

B.
“Fancy Pants”
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65 - used 43kg


13.59

I ran sooo slow.
Hps - 12/9, 9/6, ub
OHS - all unbroken.
Legs and shoulders gone.
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Old 05-27-2019, 03:07 PM   #1965
Shaun Gross
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Re: Shaun's workout log

Monday 27 May 2019

A.
Practice for a partners comp next weekend
2 metcons with 1 min rest

A1 - 21/15/9 of C2B pullups + 50kg powerclean and jerk
1 min rest
A2 - 21/15/9 of T2B + 15/12/9 of 50kg powersnatch

-Partners must hold barbell in a front rack when "resting" while other partner on pullup bar
-Partners must rest in a pullup bar hang while other bar on barbell


5ish mins
4:30ish mins


C2B - in a set of 11 first round, then 3s and 2s
Powerclean and jerks - all 5's
Powersnatches - 5s, 7, 5

Holy grip!!! Lungs and legs were OK, I just couldn't hold on to the bar..
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Old 05-28-2019, 01:30 PM   #1966
Shaun Gross
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Re: Shaun's workout log

Tuesday 28 May 2019

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)


80kg for all sets

Missed one rep at the beginning then all the reps were good after that. Stayed moderate to work on technique.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Toes to Bar
9 Burpees
12 Alternating Single-Arm Dumbbell Snatches (22.5kg)


6 rounds + T2B + burpees

Everything unbroken but transitions got too long and burpees too slow on middle rounds.
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Old 06-03-2019, 01:21 PM   #1967
Shaun Gross
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Re: Shaun's workout log

Wednesday 29 May 2019

A.
Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 minutes

-Done on a 3 min clock


160kg x 5 x 3

Hard but all good

B.
100 cals for time on the Assault Bike


5:30


Not all out but not fun.


Saturday 1 June 2019

100 burpees for time

7:30

30 seconds slower than PR, just had no desire today


Sunday 2 June 2019

A.
50 cal row
40 x 102kg deadlifts
50 cal row


8:24

Rows - 1250/1450 average pace
Deadlifts - fell apart - 9,8,5,5,3,3,3,3

Lower back fell apart on me.

B.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds


Hip Thrusts - 160kg (from ground)
Band pull aparts - completed.



Monday 3 June 2019

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1


90kg across. Easy

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)


51 reps

Done lateral. 1 more rep than last time.
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Old 06-09-2019, 01:23 PM   #1968
Shaun Gross
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Re: Shaun's workout log

Tuesday 4 June 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.


100kg, 105kg, 110kg, 115kg, 117.5kg, 120kg, 120kg, 120kg

Not bad

B.
Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (115/75 lbs)
15 Pull-Ups


-Subbed hang power cleans

11:10


UB barbell
Pullups broken up heaps
slow runs


Thursday 6 June 2019

Practiced an upcoming comp workout

A.
5km c2 bike for time
Every transition (including beginning) 4 devils press @ 22.5kg


9:30

Broke it up into quarters. Held mid 1:30's/1k pace the whole way. Decided to only break it up into half for game day.

Leg demolition!



Saturday 8 June 2019

Comp Day - Doubles competition.

Workout 1

Squat clean thruster ladder.
EMOM
10 clusters @ 55kg
9 clusters @ 60kg
8 clusters @ 65kg
...
...
2 clusters @ 95kg
AMRAP clusters @ 100kg

- Split reps with your partner


7 reps

We won this one!


Workout 2

5km c2 bike for time
Every transition (including beginning) 4 devils press @ 22.5kg


9:00 (3rd place)

Only 1 transition - breaking at 2km.
I basically kept the same pace I did in practice for 1.25km and held it for 2.5km. And it was hard.

We strategised this one really well. Everyone went out really hot and fell apart. Stoked with how this one went..


Workout 3 + 4

Back to back with 1 min rest between events (6 min timecap for both)

A. 21-15-9 C2B and 50kg Power clean and jerk
"rest" in the front rack while partner is on the pullup bar, "rest" in a hanging hold while partner is on the barbell.

B. 21-15-9 T2B and 15-12-9 of 50kg Power Snatch
"rest" in the front rack while partner is on the pullup bar, "rest" in a hanging hold while partner is on the barbell.


A - 4:17 (4th place)

We executed quite well on this one. There was a spot where we made an error costing 5-10 seconds which in hindsight would've meant an overall win but hey - these things happen. My forearms were super jacked up after this one which really affected me going into the last event.

B - 4:50 (10th place)

My forearms just really fell apart on this one. I could barely hang on the bar and kind of let my partner down. Either way, I gave my best effort and that's all I can do.

Overall - 3rd equal placing, 4th on tiebreaker out of 24 teams.

Had lots of fun, it further reinforced what I already know - great on the barbell and on the ergs, terrible at gymnastics. Onwards to next year!
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Old 06-11-2019, 03:19 PM   #1969
Shaun Gross
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Re: Shaun's workout log

Monday 10 June 2019

A.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (225/155 lbs)
15 Toes to Bar

-Subbed abmat situps for T2B


4 rounds + burpees + 2 deadlifts

Really took it slow tonight.
Burpees slow and steady
Deadlifts in 5/5/5's
abmat situps steady.

Didn't really feel like working out tonight but glad to get back into it


Tuesday 11 June 2019

A.
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

Used 22.5kg dumbbells for the lunges – did 20 reps of step forward lunges on the spot.


Completed

Rows 1:45-1:47 average pace the whole way, done in 1:20-1:24ish all 5 sets.
Lunges – UB, UB, 14/6, 14/6, 10/10
Bike – every round held 517watts pace, all rounds completed around 58 seconds.

Tough. My legs hate me..
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Last edited by Shaun Gross : 06-11-2019 at 03:37 PM.
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Old 06-16-2019, 01:17 PM   #1970
Shaun Gross
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Re: Shaun's workout log

Wednesday 12 June 2019

Felt rubbish tonight. Just did some running..

A.
8 x 400m runs on the 4min clock

1:40 the whole way.

This is a good pace for me.


Friday 14 June 2019

A.
Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes


170kg x 3 x 2

Stopped due to knee pain

B.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

70kg x 5, 75kg x 3, 80kg x 1, 82.5kg x 3, 85kg x 2, 90kg x 1,70kg x 8, 70kg x 8

Slightly scaled down the last 2 sets to 75%. Probably the perfect difficulty for today.

C.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

-Subbed 22.5kg DB and Assault bike for box step overs (due to knee pain)


3 rounds + rowing + 10 PP

Rowed at 1:48 average pace
PP - UB
Assault bike - 400watts average pace


Saturday 15 June 2019

A.
5 rounds on the 4 mins

12cal Assault Bike
9 burpees
6 x 50kg Clean and Jerk


All rounds in 1:19-1:20

Assault bike - 640 watts average pace
burpees - fast
CJ - Unbroken touch and go

Good push

B.
3 sets of 5 pullups


Easy
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