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Old 04-01-2012, 02:05 PM   #301
Shaun Gross
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Re: Shaun's workout log

Saturday 31 March 2012

Very busy day putting up gib, going to a wedding, then putting up more gib from 8am - 7pm. This didn't leave any time or energy to work out.

Sunday 1 April 2012

Another (less) busy day with the gib. I had a bit of time and energy at 8pm though..
A bit of a mash-up of the Saturday and Sunday programming for Outlaw

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1– rest 60-90 sec.


1) 50kg, 57.5kg, 60kg, 65kg, 70kg, 75kg (F), 72.5kg
My actual PR is 75kg so I'm basing the percentages off 80kg (something I should be able to easily hit). I got greedy and went for 75kg and had a close fail, nailed the 72.5kg though. Happy with the progress here.

2) 70kg, 80kg, 87.5kg, 92.5kg, 97.5kg, 102.5kg
These felt alright today. Glad to get a good solid rep up of 102.5kg.

My explosiveness has been a bit off lately - long days of work and working on the house on weekends have worn me out..

Strength

1X20 Back Squat

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.


130kg x 12, 30 second break, 130kg x 8

Totally shat the bed with this one. I wasn't even that bad after the first 12 reps but put the bar up cos I just got weak for a bit. I was pretty ****ed off and made myself pick up the bar again and finish the set.
Gutted I can be such a ***** sometimes.

Conditioning

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
10 Pullups

*Rest 2 minutes after each round.


1:12, 1:28, 1:40

Again I pussed out and used 10 pullups instead of 20. No mental toughness tonight. All PP unbroken but everything else apart from pushups on first round were terribly broken.

Bah, average night. Can only get better..
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Old 04-02-2012, 03:12 AM   #302
Shaun Gross
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Re: Shaun's workout log

WOD 120402:

BB Gymnastics

1) 5X1 Snatch @ 80-90% – rest 90 sec.

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.


65kg, 70kg, 70kg (F), 65kg (F), 65kg

Snatch was all over the show tonight. Shocking

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


2a) 85kg all sets - Felt good. Need some straps though because my thumbs are feeling terrible
2b) 150kg all sets. These were difficult! No fails though

Strength

1a) 7X3 Weighted STRICT Pullups @ 70%
1b) 7X3 Bench Press @ 70%

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.


1a) Bodyweight strict pullups. Too easy, should've used an extra 5-10kg
1b) 90kg bench. These were good, no fails but started to feel slightly challenging on last 2 sets.

No time for the skill or midline today.
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Old 04-04-2012, 02:43 PM   #303
Shaun Gross
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Re: Shaun's workout log

WOD 120403:

BB Gymnastics

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.


These were absolutely atrocious tonight. I just could not do the movement properly. I decided to do some hang snatches instead (where I could actually hit my hips, as opposed to halfway up my thighs) and worked up to a difficult 70kg rep. My snatching sucks, even though I've been practicing it soo much. Bah

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

70kg, 80kg, 87.5kg, 92.5kg (PR), 95kg (PR), 97.5kg (PR)

These however were awesome! The last rep was the best and I caught it pretty high. Definitely had more in me. Hopefully I feel the same way during Cleans tonight!

Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″

18:15

Subbed_

50kg Push Press for DB Push Press
Situps for GHD Situps
Pistols to chair for weighted Pistols

This one was a grind. Box jumps slow but steady.
Deadlifts in 4, 4, 2, 2, 2, 2, 2, 2 - Not used to heavy DL's at all lately
T2B - 5,4, then sets of 3
PP - 10, 10
Situps - slow and steady
Row - 55 seconds
Pistols - 10, 10, 10 (My sub was way too easy)
BBJ - 5, 5, 4, 3, 3, 3, 3, 2, 2

Horrible workout, but probably just what I need.
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Old 04-05-2012, 03:44 AM   #304
Shaun Gross
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Re: Shaun's workout log

Thursday 5 April 2012

WOD 120404:

BB Gymnastics

1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.


90kg, 95kg, 100kg, 105kg, 105kg (F)

Happy with these. My brain didn't let me get on the bar on the last rep - even though I pulled it plenty high enough. It's OK though = 105kg is around 95/96% of my max so I was going above percentages.

2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.


2a) 130kg all sets - Felt good and strong. Hook grip was hurting though - I really need to get some straps
2b) 132.5kg all sets - These are tough work. No danger of failure but they aren't the fastest. Interesting excersise.

From here I only had about 5 minutes spare so I skipped conditioning and just practiced my Butterfly Pullups. I can get good sets started but I start swinging like a pendulum badly. I have to figure out a way to stop that.

Ok session tonight. Would've been good to get the conditioning in but there was a lack of time (and if I'm being honest a lack of motivation too). We're going away for Easter tomorrow for a few days so I'll be away from a barbell - Gonna take the skipping rope and kettlebell to hit a conditioning workout, and I think I'll tackle the hill I always run when I'm there. Good times.

Happy Easter everyone who lurks this journal!
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Old 04-08-2012, 02:44 AM   #305
Shaun Gross
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Re: Shaun's workout log

Sunday 8 April 2012

WOD 120406:

BB Gymnastics

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO


1) 40kg, 50kg, 60kg, 65kg, 70kg x 3 x 1 - First time doing this movement. No fails and I was moving well. All the 70kg reps felt good. More in the tank
2) 70kg, 80kg, 90kg, 95kg, 100kg, 100kg (F) - Again, first time doing this movement. I was going well but the fail on 100kg kinda spooked me (barbell went rolling into squat rack - hell of a noise) so I cut it short.

I had to stack all my spare plates to make "blocks" but it seemed to work well..

3) 60kg, 70kg, 80kg, 90kg (PR) - These went awesome. Stoked.

Strength

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.


125kg x 20 (10kg PR)

I used 125kg this week and I nailed it! It got kinda hard from 15 onwards, but I was never in any doubt of finishing. I could've maybe hit another 10kg (maybe!) but glad to have this one done now. Stoked!!

Conditioning

I started warming up for the OHS/HSPU WOD, but my wrist really did not agree with the Overhead Squats. So I skipped the conditioning - This is turning into a bad habit..

Instead I practiced Butterfly Kipping Pullups and started to really get the hang of it! I need to make sure my arms/elbows are warmed up before I try this again as my arms were sore from when I practiced this cold 2 days ago. Stoked to be able to make progress on a movement I have been trying (not very hard to be honest) for years.

HSPU - 3 x 10. Easy

Off for another 2 day holiday tomorrow. I'll get to do some mean hiking while carrying a 5kg weight (read: 6 week baby) on my chest, so that will be choice
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Old 04-10-2012, 02:36 AM   #306
Shaun Gross
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Re: Shaun's workout log

Tuesday 10 April 2012

WOD 120409:

BB Gymnastics

1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


1) 60kg, 65kg, 67.5kg (F x 2) – Holy crap my snatch has gone terrible lately. I honestly don’t know what is wrong..
2) 80kg, 90kg, 100kg, 105kg – C&J’s however were very good. Stoked about this
3) 152.5kg for all sets – I love this excersise! Only increased 2.5kg since last week but I nailed them all. I hope this translates to a bigger 1RM!

Strength

1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
1b) 7X3 Thruster @ 70%


All this work done in 10 minutes
1a) Bodyweight Pullup – Sore elbows lately for some reason so I didn't want to push them.
1b) 75kg Thrusters – All easy. 1 Fail in 4th set because I was off balance and trying to go too fast. For about 4 or 5 sets I didn't rest in the rack at all..

Conditioning - Made up from 120407

1) 7 minute AMRAP of:

10 Burpees
15 Push Press 40kg
20 Pullups


2 Rounds + 10 burpees.
Pretty pathetic score really. I couldn't push due to my sore elbows, so could not butterfly kip. Sigh.

Some good, some bad tonight. Hopefully a good day tomorrow.
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Old 04-11-2012, 03:13 AM   #307
Shaun Gross
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Re: Shaun's workout log

Wednesday 11 April 2012

WOD 120410:

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.


1) 60kg - Easy
2) 80kg - Easy
3) 100kg - Assumed it was 90% of max clean, not max clean pull. Looking at everyone else on the Outlaw site, it seems I assumed wrong. At least these were strong and fast!

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips


19:20

First time doing Elizabeth. Absolutely freaking terrible. I could not string together any dips at all. My best sets were 3 dips which I only managed about 5 times, otherwise all singles. I have to learn how to kip ring dips.
The cleans were all good, I did triples with a few breaths break the whole way - I did triples to leave something in the tank for the dips but it didn't seem to help!
Ahh well, at least I can only improve this time!

Coming into this I had very fatigued lower back and shoulders from painting my house walls and ceiling for 6 hours today - Annual leave isn't for holidays when you have a renovation! so that could explain the crappy time. No excuses though, I need to improve my ring dips.

I skipped the next conditioning part because this part was way too long. I don't think Elizabeth should be a 19 minute workout..
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Old 04-12-2012, 02:40 AM   #308
Shaun Gross
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Re: Shaun's workout log

Thursday 12 April 2012

WOD 120411:

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.


1) 65kg - All good reps
2) 92.5kg - All good reps
3) 72.5kg - 90% of projected max snatch (80kg). All pulled really high.

Conditioning (pain threshold training)

Compare to 120211.

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.


Only did 3 rounds through lack of time.

2:33, 3:00, 3:24

Very tough on the legs and the breathing. Thrusters unbroken, 5-5, 1-1-4-4 (Mental breakdown). Rows all 1:40-1:45 pace, burpees all slow but unbroken. Had to tend to baby and I was feeling very lousy so cut it short to 3 rounds. My left elbow is screaming at me - I think from the ****ty touch-and-go cleans I've done over the last 2 nights.

I am looking forward to tomorrow's rest day soo much. Between work, renovation work, brand new baby and training I am feeling beat up. I might even take 2 rest days, we'll see..
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Old 04-15-2012, 02:14 PM   #309
Shaun Gross
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Re: Shaun's workout log

Sunday 15 April 2012

WOD 120414:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk.

Notes: Take no more than 5 heavy attempts.


Snatch - 70kg, 75kg (F) x 2
Clean and Jerk - 107.5kg, 112.5kg (F)

A little bit gutted about these. My snatch has gone to crap so I wasn't expecting much. My C&J was really good at 107.5kg, but I completely syked myself out on the 112.5kg and didn't get under it. I wasn't in a great place to train last night with a bad diet and poor rest over the weekend, but didn't want to not do anything. I will improve!

Strength

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.


Warmed up to a single of 180kg first. Felt good.

130kg x 20.

Completed. Wasn't even that bad at the time. I can hit 140kg for this if we keep this going. Afterwards my back and quads got quite tight.

Deadlifts - to warm up for conditioning

Up to 180kg which was very hard. I realised I was losing lower back positioning and thought 45x140kg deadlifts in a WOD would not be smart for me right now, so I skipped conditioning.

Bench Press - 3 x 10 x 80kg. **** easy

Butterfly Kip Practice.

All done.
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Old 04-17-2012, 01:54 AM   #310
Shaun Gross
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Re: Shaun's workout log

Tuesday 17 April 2012

WOD 120416:

BB Gymnastics

1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.


52.5kg (Based off 80kg Snatch which I will hit soon!)

All quite easy. Felt good once my quads and wrists warmed up in the later sets as I didn't warm up well for this at all.

Conditioning

For total working time:

Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m


Runs - 1:28, 1:32, 1:48
Rows - 1:38, 1:42, 1:43

There was a 25 burpee penalty for being +/- 5 seconds on any rounds but I didn't do them for the run rounds because I am a *****. At the same time, I haven't pushed this hard for a long time and after the last row I felt ready to vomit. Glad to put in the effort.

Skipped midline through lack of time.
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