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Old 02-20-2015, 06:49 PM   #971
Shaun Gross
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Re: Shaun's workout log

Friday 20 February 2015

1. Conditioning
AMRAP 12 of:
30 Calorie Row
15 OHS 115/80


4 Rounds + 15 calories


Row - First round 1300 pace, next 3 rounds 1100 pace, last 15 calories at 1800/1900 pace
All OHS UB, apart from last round (8/7)

This was a good workout for me. The only thing holding me back on the OHS was wrist fatigue. Happy to beat my goal of 4 rounds.

2. Skills
EMOMx10
Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.


60kg x 2 x 1
65kg x 1
70kg x 2 x 1
75kg x 2 x 1
80kg x 3 x 1

Not hard, but my wrists were really holding me back during this. I don't know why they hurt so much during OHS - probably bad technique.
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Old 02-20-2015, 06:53 PM   #972
Shaun Gross
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Re: Shaun's workout log

Saturday 21 February 2015

EMOMx7: 5 TnG Power Cleans

80kg x 7 x 5

Not hard, but it got breathy.

Row Conditioning
5K Row for time*
* Every 3 minutes complete 5 C2B Pullups


22:57

Maintained a 1:58-2:00 pace the whole time. Quickly got off and did pullups and got back rowing within 25 seconds every time. Happy with my steadiness on this workout.
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Old 02-23-2015, 12:42 PM   #973
Shaun Gross
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Re: Shaun's workout log

Monday 23 February 2015

1. Conditioning
AMRAP 12 of:
50 DU
20 KBS (24kg)
7 Jerks (85kg)


3 rounds + 1

This was all about the double unders which were predictably horrible. Everything else was OK - Jerks UB and KBS UB, 10/10, 10/10. I've got to get better at them!

EMOMx8: 7 TTB


Completed. All reps nicely cycled and UB

I skipped the barbell work because to be honest I had my sad head on by this point and didn't want to do it.
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Old 02-24-2015, 12:29 PM   #974
Shaun Gross
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Re: Shaun's workout log

25 February 2015

1. 1 Muscleup EMOM for 5 minutes

Completed. I'm still terrible at them - I need a higher space to hang my rings on so I can kip properly. Hopefully will be able to sort that out in the near future..

2. Conditioning
AMRAP 8:
15 Cal Row
15 Wall Balls, 20/14


5 rounds + 2 calories


Some of my transitions were slow - kept getting my feet caught on the straps. All WB unbroken and rowed at a 1200-1300 pace though which is good. I liked this one.

3. Conditioning
3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees


4:35

DL - UB, 3/3/4, fast singles
Burpees - slow

This wasn't too bad. I lost my deadlifts straight away in the second round - could feel my back rounding and didn't want to risk it. Burpees in the second and third rounds were pretty slow..
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Old 02-25-2015, 12:49 AM   #975
Shaun Gross
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Re: Shaun's workout log

Wednesday 25 February 2015

1. Snatch
EMOMx7: Power Snatches, climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

2. Clean
EMOMx7: Power Cleans. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

3. Thruster
EMOMx7: Thrusters. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep


All reps done touch-and-go

1 - 40kg x 7, 45kg x 6, 50kg x 5, 55kg x 4, 60kg x 3, 65kg x 2, 70kg x 1
2 - 70kg x 7, 75kg x 6, 80kg x 5, 85kg x 4, 90kg x 3, 95kg x 2, 100kg x 1
3 - 70kg x 7, 75kg x 4 (tripped up), 75kg x 5, 85kg x 4, 90kg x 3, 95kg x 2, 100kg x 1


These were all pretty good. They surprisingly got breathy though. I fell onto my butt on the set of 6 of thrusters - just got overbalanced really, not that I wasn't strong enough for it. This was nice to get a bit of volume in - It was surprising how heavy the thrusters felt though.

4. Conditioning
4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups


16:36

Jerks - UB
Box Jumps - Slow and consistent
Cleans - All singles with short breaks
C2B - sets of 3-4 singles each time.

This was a slow plod but I did my best to minimise rest. Stoked for a rest day tomorrow.
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Old 03-01-2015, 12:29 PM   #976
Shaun Gross
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Re: Shaun's workout log

Friday 27 February 2015

“Open 15.1″
AMRAP 9:
15 TTB
10 Deads, 115/75
5 Snatches, 115/75

“Open 15.1A”
6 mins to establish 1RM Clean and Jerk


15.1 - 4 rounds + 7 TTB (127)
15.2 - 120kg

Crap. Happy with the C&J though. I'm going to redo this on Monday (today) and get 5 rounds..
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Old 03-01-2015, 12:32 PM   #977
Shaun Gross
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Re: Shaun's workout log

Saturday 28 February 2015

This was done late in the evening after spending the day preparing for my little girls 3rd birthday party and eating lots of yum/crappy food. Probably not the greatest preparation..

1. Strength
A. 7×3 Back Squat
B. 7×3 Close Grip Bench Press


A. 140kg x 7 x 3
B. 90kg x 7 x 3


Both not bad. Done every 90 seconds.

2. Conditioning
With a running clock…
A. AMRAP 5
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95

Rest 5 Minutes

B. AMRAP 5
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95

Rest 5 Minutes

C. AMRAP 5
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95


A - 1 round + BJO, BFB, + 6 FS
B - 2 rounds + 6 BJO
C - 2 rounds + BJO, BFB

Did my best to push but wasn't feeling great to be honest.
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Old 03-02-2015, 12:21 PM   #978
Shaun Gross
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Re: Shaun's workout log

Friday 27 February 2015

“Open 15.1″
AMRAP 9:
15 TTB
10 Deads, 115/75
5 Snatches, 115/75

“Open 15.1A”
6 mins to establish 1RM Clean and Jerk


15.1 - 4 rounds + 10 TTB (130)
15.2 - 120kg


I went with sets of 5 singles from the start - didn't even attempt to string them together. While I got a better score, that might not have been the smartest thing to do..

3 rep improvement from Friday and got the same on Clean and Jerk. I guess I should be happy with any improvement.

The clean and jerk was a scare though - I actually clarked 115kg due to not being able to hold onto the bar properly (all in my head). I had to adjust back down to 120kg from 125kg in my head. Glad I didn't screw this up too badly!

Onwards and upwards, my abs need a rest!
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Old 03-03-2015, 12:34 PM   #979
Shaun Gross
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Re: Shaun's workout log

3 March 2015

1. Skills
EMOMx6:
5 Strict HSPU + 5 Kipping HSPU


3 rounds
- 1 minute break -
1 round
- 1 minute break -
1 round


This was very difficult. I haven't practiced kipping HSPU in years and it showed. My triceps just got totally blown up from this. Couldn't finish as RX.
Still happy enough to get through 50 HSPU in 6 mins 30..

2. Conditioning
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)

Subbed Burpee jump-over-the-rower's instead of box jump over's cos it was late and I was too lazy to set up a box.


Rowing - 62 cals, 34 cals, 17 cals
Burpees - 33, 22, 12


Tough. No stopping but never really stepped on the gas either.
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Old 03-04-2015, 12:24 PM   #980
Shaun Gross
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Re: Shaun's workout log

Wednesday 4 March 2015

Took it easy tonight as I feel beat up. Reduced the volume on the planned workout significantly..

36 minutes total (no breaks)

1. EMOMx14
Odd: 7 PC at 135/95
Even: 20 Double unders

- no rest straight into -

2. EMOMx12
Odd: 5 Overhead Squats at 135/95
Even: 5 C2B Pullups

- no rest straight into -

3. EMOMx10
Odd: 3 Power Snatch at 135/95
Even: 10 WB, 20 pounds


Completed.

All sets completed in 15-20 seconds so there was a fair bit of rest built in.

All barbell work UB
DU - 3 sets UB, all other sets broke into 2/3 (man I'm crap at DU)
C2B - 5 quick singles (although I could've done it UB, this is how I will attack any open workout with C2B's while I'm this bad at them)
WB - UB

This got me breathing kinda hard, but it was a good steady slog. Almost skill-work in a way. I tried experimenting with bringing the bar straight to the ground from my shoulders on the Power cleans - which was easy at this weight. Also experimented with bringing my grip in on the OHS to save my wrists.

A good nights training, hopefully have a restful day today then smash it tomorrow.
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