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Old 01-16-2017, 01:36 PM   #1451
Shaun Gross
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Re: Shaun's workout log

Sunday 1 January 2017

On holiday

Conditioning - Alternating EMOM for 20 minutes
Odd: 10 dumbbell snatch @ 30kg
Even: 10 dumbbell squats @ 30kg


Completed. Got breathy. Love the new dumbbell
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Old 01-16-2017, 01:41 PM   #1452
Shaun Gross
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Re: Shaun's workout log

Back Home.

Tuesday 3 January 2016

1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3


Worked up to 70kg x 3 x 3

2. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

156kg x 5
166kg x 1
156kg x 5
172kg x 1
156kg x 5
178kg x 1


Last rep was very hard

3. Conditioning
Row 2,000m
21 Thrusters (95/65#)
21 Pull-ups
Row 1,000m
15 Thrusters (95/65#)
15 Pull-ups
500m Row
9 Thrusters (95/65#)
9 Pull-ups


24:48

The less said about this the better.
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Old 01-16-2017, 01:42 PM   #1453
Shaun Gross
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Re: Shaun's workout log

.......
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Last edited by Shaun Gross; 01-16-2017 at 01:59 PM..
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Old 01-16-2017, 01:44 PM   #1454
Shaun Gross
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Re: Shaun's workout log

Wednesday 4 January 2017

1. Conditioning
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)


14:22


Cindy rounds done in around 3:50-4 mins. DT rounds in about 6 mins. 3:45 for row. Should've transitioned faster. Still a good workout.

1. Gymnastics Conditioning
A. 6 sets of 9 unbroken Strict HSPU


Completed. Took about 3 minute breaks between.
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Old 01-16-2017, 01:49 PM   #1455
Shaun Gross
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Re: Shaun's workout log

Thursday 5 January 2017

1. Hang Clean
60%/3
65%/3
(70%/3)3


Worked up to 95kg x 3 x 3
Forgot how hard these were on my thumbs

2. Jerks
60%/3
70%/3
75%/3
(80%/3)2


Worked up to 116kg x 3
A little bit shaky

3. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1


133kg x 3
141kg x 1
133kg x 3
145kg x 1
133kg x 3
149kg x 1


4. Conditioning
10 Burpee Pullup
400m run
20 Power Snatch (135/95#)
400m run
10 Burpee Pullup


9:19


I felt like I pushed pretty hard. Swallowed a bee at the end too, but I had to finish!
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Old 01-16-2017, 01:50 PM   #1456
Shaun Gross
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Re: Shaun's workout log

dub dub
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Old 01-16-2017, 02:00 PM   #1457
Shaun Gross
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Re: Shaun's workout log

Saturday 7 January - Sunday 15 January 2017

Away at the holiday house with my family and in laws. I had a great time at the beach and eating lots of great food. Kept pretty active with lots of bike riding and walking and managed to fit in a couple of workouts when the kids were asleep.

Workouts included...

Running up a 400m long hill 3x (that has 60m of elevation gain)
Pressing,Squatting and Rowing my 30kg dumbell/s
Mary (subbing dumbell goblet squats for pistols - 8.5 rounds in 20 minutes)
5km (not sure of exact distance) trail run with lots of ups and downs in 32:55
21-15-9 of burpees and 30kg dumbbell swings in 4:47
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Old 01-16-2017, 02:07 PM   #1458
Shaun Gross
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Re: Shaun's workout log

Monday 16 January 2017

First day back at work tonight - I really didn't want to workout but knew I would regret it if I didn't

1. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4


102kg x 3
119kg x 3
128kg x 3
136kg x 3
145kg x 3 x 3


These were hard. Added a belt for the 145kg sets

2. Conditioning
"The Seven"
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups


Got through 3 rounds in 13:54 then gave up. Just not there today.
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Old 01-17-2017, 01:46 PM   #1459
Shaun Gross
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Re: Shaun's workout log

Tuesday 17 January 2017

1. Conditioning
3RFT:
30 Power Cleans (135/95#)
30 Wallballs (20/14#)
30 Calorie Row


19:34

Powercleans - 10/5/5/5/5, 6/6/6/6/6, 5/5/5/5/5/5
Wallballs - subbed barbell thrusters - sets of 10
Cal row - 1100 pace, 1100 pace, 1350 pace

Tried to minimise the length of my breaks but they were still too long.

2. Burner Conditioning
5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20")

I used my 30kg dumbbell


6:48

I pushed pretty hard on this, first and last rounds were completed in around 1:05. Probably shouldn't have chalked my hands but I did before each round as a break. Still happy enough with the result for now.
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Old 01-18-2017, 02:43 PM   #1460
Shaun Gross
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Re: Shaun's workout log

Wednesday 18 January 2017

Made up Monday's snatches - It went really badly..

1. Snatch

65kg x 1
75kg x 1
80kg x 1
85kg x 0
85kg x 3 x 1

Moving terribly. Cut it short there.

3. Front Squat
(65%/3)3


110kg x 3 x 3


I felt like the tin-man today.

3. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)


First 5 mins RX, moved down to 4TTB for next 5 mins, then finished up RX

Harder than it should've been. I should've tried harder to stay with the max amount of TTB.

I'm wrecked.
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