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Old Today, 01:26 PM   #1981
Shaun Gross
Member Shaun Gross is offline
 
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Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,064
Re: Shaun's workout log

Thursday 18 July 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed on June 26, 2019.


125kg x 2, 127.5kg x 2, 130kg x 2, 132.5kg x 2, 135kg x 2, 137.5kg x 3 x 2

Hard! Belted up on 130kg reps onwards

B.
Every 8 minutes, for 24 minutes (3 sets) for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
10 Goblet squats
10 Burpees


1:52, 2:00, 1:58

Kept it speedy! Leg and lung burner


Friday 19 July

No time so with no warmup..

EMOM 20
Odd - 13cal bike
Even - 15cal row


Completed

Had to sub down to 10cal bike on the last 5 rounds. It was hard going without being warm!


Saturday 20 July 2019

A.
Bench Press

80kg x 3 x 10

B.
4 rounds for time
500m row + 20 empty barbell thrusters


11:07

Rows in 1:57
thrusters unbroken and quick. No breaks in transitions


Monday 22 July 2019

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%


-Based off 220kg

110kg x 8, 132kg x 6, 154kg x 4, 176kg x 2, 165kg x 4, 143kg x 6


All done beltless. Not too bad

B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)

-subbed to the following

50 double unders
KB deadlifts @ 24kg
DB lunges on the spot (with 22.5kg dumbbells)
DBBSO's with same dumbbells


12:30ish

DU in 60 seconds (very good for me)
DBBSO kill me.
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