Shaun's workout log

[Shaun Gross]

Wednesday 27 April

Warmup - Double Unders, did about 50-60. One set was 20ish so that was good.

Clean and Jerks

30 kg x 5
40 kg x 3
50 kg x 3
60 kg x 2
70 kg x 1
80 kg x 1
85 kg x 1
90 kg x 1

Cleans

95 kg x 1
100 kg x 1
105 kg x 0 - Just failed, didn't turn over left wrist enough)

If I can catch the weight, the squat is a joke, so easy. Just can't get my pulls and positioning right. Must practice more!

5 min break

Grace - 3:30

(PR by about 10-20 seconds, can't quite remember). Didn't go as hard as I could, spent too much time looking at the bar. At least it was a PR I guess..

[Shaun Gross]

Thursday, 28 April

Double unders to warm up.
Didn't have it tonight, struggled to pull together sets greater than 10.

WOD

2 Rounds of Cindy
420m run

5 rounds for time - 23:10.

So slow, but I worked damn hard. Only pushups were hard in later rounds. Couldn't run very hard due to stiff legs from airsquats.

[Shaun Gross]

Friday 29 April

Warmup - Double under practice.

WOD - 21, 15, 9
24kg KB swing
24" box jump

Me - 3.43
Melissa - 4.12 (16kg KB swing (eye level), 10" box jump)

[Shaun Gross]

Sunday 1 May

Warmup - Double unders (as usual)

WOD - Fran

6:50 (PR by about 1.5-2 mins)

Broke thrusters 12/9, 8/7, unbroken
All pullups fast singles, some breaks.

Forearms were dead for an hour.
Pretty happy about it, but could've pushed harder as usual. Was breathing fine after 5 mins. Look for this to go down..

[Shaun Gross]

Monday 2 May

Squats

70kg x 5
90kg x 3
110kg x 3
130kg x 1
140kg x 1
150kg x 1
155kg x 1
160kg x 1
162.5kg x 1
165kg x 0

Stopped there, squats felt crap. Was gutted

Push Press

20kg x 10
40kg x 5
60kg x 3
70kg x 1
80kg x 1
90kg x 1
95kg x 1
100kg x 0
100kg x 1

Again wasn't feeling the best. Glad to get up 2 plates again

Toes to Bar - 5 sets of 6

WOD

24 inch Box jumps
pushups

21, 15, 9 - 2:45

Nice breather

[Shaun Gross]

Tuesday 3 May 2011

Home for Lunch so did 6 sets of 5 dead hang pullups. Felt good.

Squash in evening.

Beat Bryan 3 - 0
Beat Nigel 2 - 1
Drew Michael 1 - 1

[Shaun Gross]

Wednesday 3 May 2011

WOD - "Helen"

12:25 mins

First time doing it. Got very grippy

Later on - 13 HSPU's (PR)

[Shaun Gross]

Thursday 5 May 2011

Deadlifts

70kg x 5
90kg x 5
110kg x 3
130kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1
190kg x 1
195kg x 0

Felt good up to the last one. First time deadlifting over 167.5kg (all the weight I had up until 2 weeks ago) in about 6 months. Equals my conventional deadlift PR set before I hurt my back in August last year.
Grip felt strong the whole time, before my grip would give out at heavier sets and weight would be in fingertips at lockout, this time it was fine. I feel like all my KB work and pullups has worked wonders for my grip..

Deadlift-from deadstop

140kg x 5
145kg x 5
150kg x 5 (PR)

5 sets of 10 Box jumps, 5 toes to bar. 30 seconds between sets, just practicing technique.

Box jumps improving heaps - learning to pogo. Toes to bar are something I still find hard to cycle, need to do a little swing between each kip cos I'm swinging like a pendulum right now..

A good night, will have a rest day tomorrow though. This is 5 days in a row and I need to rest up I think.

[Shaun Gross]

Saturday 7 May 2011

Double Unders Warmup

Have lost them again. Couldn't do more than 5 in a row. ****es me off

Overhead Squats

20kg x 5
30kg x 5
40kg x 5
50kg x 3
60kg x 1
70kg x 1
75kg x 1
80kg x 1 (PR)

Need to work on these, nice to get a PR but just feel so unsteady all the time with them

Jerk

60kg x 1
70kg x 1
80kg x 1
90kg x 1
95kg x 1 (Equals PR)

Pressed it out slightly. Not happy, was ugly. Keep practicing I guess

WOD - Alternating Tabata (Melissa's weights in brackets)

70kg Deadlift (24kg KB)
Hand-release push up (Hand-release girl push up)
24 inch Box Jump (On top of 2 x 25kg and 10kg bumpers)

Shaun

Deadlift - 9,9,7,7,6,6,6,6 (56)
Pushup - 12,12,12,10,10,8,10,8 (82)
Box jump - 10,9,10,9,8,8,9,10 (73)

Melissa

Deadlift - 6,8,5,6,6,7,7,7 (52)
Pushup - 8,8,7,8,6,7,6,9 (59)
Box jump - 11,10,9,8,8,7,8,13 (74)

Good breather. Melissa enjoyed it so that is good to keep her encouraged.

[Shaun Gross]

Sunday 8 May 2011

5 sets of 6 Deadhang Pullups.

These are getting easier. Good long breaks between (was doing chores and would quickly pop outside and do them) and wasn't close to failing at all. Sweet

Front Squats

20kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3 x 5 sets (Equals PR)

Squats were really tough on last two sets. Felt good though. Have to keep up this heavy squats every week, have been slacking lately and it shows.

5 x 5 Toes to bar to finish

Good day, probably helped by all the food I ate for Mothers Day..