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Old 09-10-2018, 01:13 PM   #1851
Shaun Gross
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Re: Shaun's workout log

Monday 10 September 2018

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%

Hi Hang - 60kg, 60kg, 60kg
Hang - 70kg, 70kg, 70kg
Floor - 80kg, 85kg, 90kg, 95kg

Stopped at 95kg as that was the goal for the night. Happy with this - this is the most in a long time (probably since Early 2017).

Video here - https://www.instagram.com/p/BnigU-vB6D7

B.
For time:
40 Calories of Rowing on Concept 2
30 Toes to Bar
20 Snatches (135/95 lbs)


6:45


Rowed - 1280cal/hour pace in 1:55
T2B - 7/5/3 then sets of 3 quick singles, finished in 3:55ish
Snatches - fell apart.
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Old 09-11-2018, 12:45 PM   #1852
Shaun Gross
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Re: Shaun's workout log

Tuesday 11 September 2018

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.


160kg x 2, 160kg x 2, 165kg x 2, 170kg x 2, 170kg x 2

Really struggling with knee pain tonight. Didn't push to PR territory because it just wasn't on the cards tonight

B.
Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)

Warmed up thrusters but the knee wasn't having it. Subbed workout to the following..

60 single unders + 15 cal assault bike + 10 box facing Burpee Box Jump Overs.


7:43

No stopping. Maintained 480watts on bike. Lung and leg burner!
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Old 09-12-2018, 01:03 PM   #1853
Shaun Gross
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Re: Shaun's workout log

Wednesday 12 September 2018

A.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.


Rows - 1:45, 1:45, 1:45, 1:44, 1:44
HSPU - 15's each round


No warmup, just hopped straight into it.

Rows were a hard pace but manageable.
HSPU done in sets of 5, every 20 seconds or so.

Tricep and bicep pump! I got puffed from the rowing but breathing wise I was fully recovered come the next round.
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Old 09-16-2018, 12:45 PM   #1854
Shaun Gross
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Re: Shaun's workout log

Saturday 15 September 2018

Low on time and motivation today

Conditioning
10 rounds of
10 cal bike
10 cal row


13:20

Maintained 450-480 watts on bike, 1200-1250cal on rower.
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Old 09-16-2018, 12:47 PM   #1855
Shaun Gross
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Re: Shaun's workout log

Friday 14 September 2018

A.
In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)


2:27, 2:25, 2:18, 2:24, 2:22

Done as 9 powercleans, 1p-clean + 14 push press, 1 Push press + 20 back rack lunges each round.

This got tough!

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)


Completed with unweighted snow angels, 45 sec side planks, and band pull aparts with my small black bands.
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Old 09-17-2018, 12:51 PM   #1856
Shaun Gross
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Re: Shaun's workout log

Monday 17 September 2018

A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

-Did Tempo High-bar Back Squats


120kgx3,130kgx3,140kgx3,150kgx3,160kgx3.

The last 2 sets were very hard, belted up for the last set. If I'm being honest, the rest breaks at the top were more like 3 seconds but hey..

Video here - https://www.instagram.com/p/Bn0hXVABCQB

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)


14:17 total time.

Finally had a buddy to workout with so did as prescribed. All my rounds were between 1:20 and 1:25. Wallballs unbroken, first 3 rounds of t2b unbroken then 5/5, bbjos fast. This was a good one!
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Old 09-18-2018, 12:44 PM   #1857
Shaun Gross
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Re: Shaun's workout log

Tuesday 18 September 2018

Really didn't feel like working out tonight so just did something low-stress

A.
EMOM 5
20 double unders


Unbroken but technique is worse than ever

B.
20min EMOM
min 1 - 15 cal row
min 2 - 8 bench press @ 70kg
min 3 - 15 cal row
min 4 - 8 strict HSPU


Completed

Rowed at 1400cal/hour pace
All pressing UB but triceps got smoked.
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Old 09-19-2018, 12:54 PM   #1858
Shaun Gross
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Re: Shaun's workout log

Wednesday 19 September 2018

Sports night. Had fun and got sweaty.

Might make up deadlifts tonight.
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Old 10-08-2018, 01:21 PM   #1859
Shaun Gross
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Re: Shaun's workout log

Double Post
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Old 10-08-2018, 01:23 PM   #1860
Shaun Gross
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Re: Shaun's workout log

Thursday 20 September 2018

A. Deadlifts on the 4 min

121kg x10, 143kg x 10, 165kgx6, - put on belt - 176kg x 8, 187kg x 4, 210kg x 2.

Shortened the last 2 sets by 2 reps as it was just too heavy tonight!

B.
Plain and simple just didn't want to do double unders so I took them out of the workout.

1k row + 50 DB snatch at 22.5kg (50 pounds)


6:00

Rowed slowly in 3:52.
DB snatches unbroken and steady

Lungs and biceps!
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