Shaun's workout log

[Shaun Gross]

Wednesday 3 April 2019

A.
Every 8 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
2 Minutes of Rest

-subbed out the planned running because it was raining

Rowing - Maintained 40cal per round, 1300watts average pace
BBJ's - Didn't do jump overs. 16 per round
Bike - 34, 30, 30 - Maintained 420watts average pace.

I know I should've run - Will make sure I run later this week to make up for it.

[Shaun Gross]

I didn't realise I got so behind on my log..

Friday 5 April 2019

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 90 seconds
Strict Pull-Up x 5 reps
Rest 90 seconds

50/55/60/62/64 for sets of 5.
Did sets of 5 strict chinups

B.
Complete as many rounds and reps as possible in 10 minutes of:
100m run
10 Alternating Dumbbell Snatches (22.5kg)
10 Pull-Ups

6 Rounds even.



Saturday 6 April 2019

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

BSS - 20/25/30/35 kg
Rows - 70kg

B.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

-Subbed hybrid swings and unweighted lunges (on the spot)

19:52



Monday 8 April 2019

A.
Strict Diane

6:48

Deads - 21, 9/6, 3/3/3
HSPU - 9/7/5, 6/5/4, 5/4.

Managed the hspu well. Deads fell apart. Should've been sub-6. Next time!

B.
5x400m runs to finish, on the 4 min clock.

All rounds in 1:42-1:43. I hate running..



Tuesday 9 April 2019

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead (55/35 lbs)
400 Meter Run
6 Dumbbell Hang Squat Cleans (55/35 lbs)
12 Toes to Bar

29:39

Pullups - 3/1/1/1 each round
S2O - UB and easy
DBHSC - UB and not easy
T2B - 5/4/3
Runs - super slow. I didn't watch the clock at all until the last 400 which was done in 2:30. Basically recovered on the runs.

Glad to make sub 30 which was my initial goal.



Wednesday 10 April 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat

*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

Based off 160kg
104x4, 112x4, 120x3, 128x3, 136x2, 141x2, 145x1, 150kgx1

This is the most I've front squatted in like 7 months - I haven't front squatted over 60kg in that time. It was heavy. I used a belt on the heavy singles.

B.
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Assault Bike

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.

43, 34, 33

1st round - went out at 720watts for 45seconds then slowed down to 550ish by the end.
2nd and 3rd rounds - went out at 600watts for 25 seconds then gradually slowed down to 500/520watts.

This was freaking tough!


Thursday 11 April 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.

100kg, 105kg, 110kg, 115kg, 120kg, 125kg, 125kg, 125kgxfail.

First time split jerking in many many months. Quite far off PR levels. Hopefully we can practice this movement more soon!

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
3 Ground to Overhead (135/95 lbs)

- Modified conditioning to remove double unders - they've been flaring up my right knee lately.

6 Rounds + 2 burpees

Just had no gas tonight. Rest day tomorrow!


A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

7:11. 19sec PR

Rowing - 3:50 (easy/moderate pace)
Thrusters - UB
Pullups - quick triples and doubles.

Stoked with the PR. First time going unbroken on thrusters which made all the difference.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

BSS - 35kg
HSPU - 10 each round.

Ignored the tempos today. Just got good reps in.



Monday 15 April 2019

A.
Snatch triples
60kg/65kg/70kg/75kg/80kg

Felt pretty good.

B.
7 min amrap
14 kb swings
14 abmat situps

6 Rounds + 7 swings.
No stopping.

[Shaun Gross]

And again I'm very far behind on my log..

Tuesday 16 April 2019

A.
Five sets of:
Back Squat x 5 reps @ 75-80%
Rest 2 minutes

140kg x 5 x 5

B.
Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold

8 mins. Really slow after getting through 2 rounds in 2:20.. I just died


Wednesday 17 April 2019

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

70kg x 4, 75kg x 4, 80kg x 4, 82.5kg x 1

Disappointed with the presses

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

Push Press - 90kg x 4, 95kg x 4, 100kg x 4, 105kg x 4

C.
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Done with pullup bar at fingertip level

6:39 (16 seconds PR from last time)

Biked in 2 mins. Steady burpee pullups


Thursday 18 April 2019

A.
Deadlifts on the 4 min clock

185kg x 4 x 3 (beltless)

Completed - A bit hard

B.
Every 5 minutes, for 25 minutes (5 sets) for times of:
250 Meter Row
25 Push-Ups
15 cal bike

2:25,2:20,2:25,2:45,2:45.

Row at 1:38 average pace, pushups as fast as I could, bike above 700watts the whole time. Leg pump


Saturday 20 April 2019

4.5-5km trail run.

Untimed. Tough


Monday 22 April 2019

A.
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

BSS - 35kg barbell
Rows - 60kg barbell

B.
Two sets for times of:
50 Calories of Rowing
50 Calories Assault Bike
Rest 5 minutes

Note times for both sets.

5:31, 5:43 for the rounds.

Rowed at 1300cal/hr pace, bike slightly above 400watt pace. Tough.


Tuesday 23 April 2019

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

65kg x 5, 70kg x 3, 75kg x 2 x 2, 80kg x 2, 82.5kg x 2

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

Neglected doing squat cleans for these ones (sore knee)

I got through 6 rounds + 3 manmakers - 1:32, 1:34, 1:38, 1:37, 1:45, 1:40 and 28 seconds for the last 3 manmakers.


Wednesday 24 April 2019

Three rounds for time of:
800 Meter Run
40 Calories Assault Bike
20 Toes to Bar

Don't know the time but I think it was somewhere around 26 mins


Thursday 25 April 2019

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

BHT - 100kg, 110kg, 120kg, 120kg, 120kg

These were not good. Big pressure marks on my back and not sure I was doing them right. No way I was going to get near 80% of my 1RM deadlift

Face pulls done with a small black band - trap pump!

B.
Tabata Assault Bike

76 Calories.

I can do better


Friday 26 April 2019

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

Built up to 120kg for the double. Was tough

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

-Subbed a single 22.5kg DB

12, 14, 25, 10
12, 14, 25, 8
12, 10, 20, 7


Saturday 27 April 2019

A.
2 x 10min emoms with a 5min break between.
First emom - 3 x 60kg powercleans + 6 burpees.
Second emom - 5 x 60kg push press + 10 x 24kg kb swings.

Completed all rounds in 28-30 seconds. Not too hard.


Monday 29 April 2019

A.
Take 20 minutes to build to today’s 1-RM Front Squat

Worked up to 162kg.

This is the most I've done in a couple of years. Stoked.

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

Done with 93kg - Didn't up weights to 75% as 120kg would've been unmanagable

8:17, 32 seconds PR from last time.

Tried to run hard.

[Shaun Gross]

Tuesday 30 April 2019

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

65kg, 70kg, 75kg, 77.5kg x F, 75kg, 77.5kg, 80kg, 82.5kg, 85kg x F

Gave up there as it was my second fail of the night. Snatching was really not on point tonight!

B.
10min amrap
10 cal assault bike
10 x 84kg deadlifts
10 pullups

-Subbed out the prescribed double unders due to having sore knees

5 rounds in 10:03

Biked at 550ish watts pace first 2 rounds and slightly above 400 watts in last 3 rounds
Deadlifts - 10, 5/5, 4/3/3, 4/3/3, 4/6
Pullups - started with quick sets of 3/4, a couple of rounds were fast singles

[Shaun Gross]

Wednesday 1 May 2019

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

100kg x 5 x 3

Probably the right difficulty - hard but not going to fail

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

-subbed in 400m run for row as the rower monitor ran out of batteries

4:11, 4:15, 4:33

Runs - 1:50, 1:55, 2:05
DBS - UB and easy
Pushups - sets of 5 at beginning, quickley down to sets of 2/3 in the later rounds.

[Shaun Gross]

Saturday 4 May 2019

A.
Partner Workout

Five rounds for time of:
400 Meter Run
40 Wall Ball Shots (20/14 lbs)
20 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)

26ish minutes.

Did each run together
Wall balls - 10/10
DBSO - 5/5

A grind..

- 14 hours later

B.
EMOM 10 mins
Odd: 5 strict pullups
Even: 10 strict HSPU

Completed.

[Shaun Gross]

Friday 3 May 2019

A.
Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 60 seconds
Weighted Pull-Up x 4 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds

Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.

Sumo Deads - 120kg across
Weighted Pullups - +5kg, +5kg, bodyweight
-Subbed outstretched arm plank (top of pushup)

First time sumo-ing in about 10 years. Felt light but awkward.
Pullups were hard - went down on the last set because I knew I'd struggle with the tempo.

B.
Three sets of:
20/15 Calories of Assault Bike
100-Foot Walking Lunges
Rest 2 minutes

1:40, 1:45, 1:40

- Was supposed to be holding kettlebells but I subbed them out as I felt smashed. Tried to make these short intense sprints which seemed to do the job.

Biked at 700 watts pace, all rounds done in 42ish seconds.

[Shaun Gross]

Monday 6 May 2019

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

BHT - 120kg across
Rows - 70kg across

BHT are much easier now that I'm doing them from the ground. Will up the weights next time.

B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

8:25

Deads (Used 93kg) - UB, 5/5/5, 5/4
Runs - slow

A little bit disappointing as I've done this one in the past with 100kg in 8:04. The strength worked messed up my running technique hard..

[Shaun Gross]

Tuesday 7 May 2019

A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

95kgx5, 100kgx3, 105kgx2, 100kgx3, 85kgx8, 90kgx8.

Perfext weight. Only last set was really hard. The rest were a good challenge.

B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)

Subbed hand release pushups for dips.

11:44

Pushups - unbroken then quick 3s for last 4 rounds
PP - unbroken then 6/6
Lateral burpees - steady the whole way until pushing hard on the last round.

Triceps demolition tonight!

[Shaun Gross]

Yesterdays post was actually for Wednesday..

Tuesday 7 May 2019

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

-substitutes

Min 3 substituted kipping pullups (not C2B the whole way)
for the last 3 rounds - substituted burpees and 24kg for barbell on lunges.

Completed.

Freaking tough.