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#1001 |
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Re: Shaun's workout log
Friday 3 April 2015
I went away Thursday night with my extended family. On Friday night I did something to help combat all the crap I ate all day.. Conditioning 21 x 24kg KB swings run up a hill 21 x burpees run down hill 15 x 24kg KB swings run up a hill 15 x burpees run down hill 9 x 24kg KB swings run up a hill 9 x burpees run down hill Hill length = 420m grade = 12% 26ish minutes. The first hill run was unbroken, the other 2 were walked. Otherwise pretty manageable. Never stopped although I should've pushed harder on the uphills. |
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#1002 |
Member
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Re: Shaun's workout log
Saturday 4 April 2015
EMOM for 5 minutes 10 toes to bar UB, UB, 4/3/3, 4/3/3, 4/3/3 Not bad. Grip went straight away though so I couldn't hold on for UB reps. Snatch complex - Power snatch, hang snatch, snatch 60kg 65kg 70kg 75kg 80kg Happy about this. Video here - https://instagram.com/p/1DD3QhETHL Power Clean and Push Jerk 60kg 80kg 100kg 110kg Not too bad Bench Press 60kg x 5 80kg x 5 90kg x 5 95kg x 5 100kg x 5 Tried a new technique on foot placement. I think it went OK - will keep practicing Front Squats 120kg x 4 x 4 Easy and light A nice strength night! |
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#1003 |
Member
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Re: Shaun's workout log
Monday 6 April 2015
I had some buddies over for a workout so deviated away from the programming Snatch 20kg x 2 x 5 30kg x 3 50kg x 3 60kg x 2 70kg x 2 80kg x 2 90kg x 2 Really happy with this. Very crisp reps too. No knee sleeves, wrist wraps or taped thumbs either. Metcon 3 stations that you rotate between. Length of Cindy is the next guys 400m run - 400m run - AMRAP Cindy - rest 5 rounds total. I made it through 13 and half rounds of Cindy. To be honest this probably wasn't the best idea because my knee is a little bit jacked up now from all the air squats. Although it is fun working out with others.. |
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#1004 |
Member
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Re: Shaun's workout log
Tuesday 7 April 2015
I had a fish and chips dinner at the park with my family. Managed to do 4 bar muscle-ups in 6 attempts on the local playground bars. I'm blaming the 2 fails on having greasy hands! haha 1. Squat 1RM Back Squat 20kg x 10 70kg x 3 110kg x 3 140kg x 2 160kg x 1 170kg x 1 180kg x 1 A very difficult beltless rep on 180kg. I haven't squatted heavy in a couple of months though so I guess that's to be expected. 2. Conditioning 21-15-9 Deadlift, 275/185 Box Jump, 30/24″ 6:10 (7:28 - late december 2014) Deadlift - 6/4/4/4/3, singles, singles Box Jumps - singles I'm happy with the improvement on this. I couldn't tap and go the deadlifts well today (just feeling smashed and getting over a cold) so I opted for small quick sets with very short (3-4 breaths) breaks. Box jumps were slow but steady. |
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#1005 |
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Re: Shaun's workout log
Wednesday 8 April 2015
Overhead Squat work up to a heavy single 20kg x 5 40kg x 3 60kg x 3 70kg x 2 80kg x 2 90kg x 1 100kg x 1 110kg x 1 (PR) 120kg x 1 (PR) 15kg PR. Very happy about this. I moved my grip in about 3 inches and all the wrist pain went away (which is usually my limiter). I tried an even closer grip but my right shoulder didn't enjoy that. Video of PR below. https://instagram.com/p/1NL5azETMZ Hang Squat Snatch work up to a heavy single 20kg x 2 x 3 40kg x 3 60kg x 2 70kg x 1 80kg x 1 85kg x 0 x 2 2 crap fails. To be honest, I wasn't really that enthused about doing this and put in a bit of a half-hearted effort. I've been snatching reasonably well lately though so I'm not too worried. 4. Push Press 4×8, climbing 80kg x 8 85kg x 8 90kg x 8 100kg x 7 (PR for reps) Couldn't quite push out that final rep. This is a PR for 100kg for reps though - My previous best is 5. That was some good strength work tonight. Back to puffing on Friday! |
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#1006 |
Member
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Re: Shaun's workout log
Friday 10 April 2015
1. Strength Work up to a heavy single Front Squat Can't remember warm up sets 120kg x 1 140kg x 1 150kg x 1 160kg x 0 Kind of close on the 160kg attempt which would've been a 10kg beltless PR. Happy enough with this though. 2. Strength Work up to a heavy single Jerk 70kg x 2 x 3 100kg x 2 110kg x 1 120kg x 1 130kg x 1 137.5kg x 1 Good jerks today. This is a recent era PR. Happy about this. 3. Conditioning 21-15-9 reps for time of: Strict HSPU Front Squats 135/95# Bar Facing Burpees 12:17. Last time 13:28 HSPU - 10/4/4/3, 3/3/3/3/3, 3/2/4 Front Squats - UB BFB - Slow A bit disappointed with this result, I would've liked to have done better although my shoulders were smoked and I lost them straight away. I have a cold though so that probably doesn't help. |
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#1007 |
Member
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Re: Shaun's workout log
Saturday 11 April 2015
Done late at night after a day of crap eating.. Touch-and-go powercleans 20kg x 10 40kg x 3 60kg x 3 70kg x 3 80kg x 3 90kg x 3 100kg x 3 (PR) Really good and done relatively easily. Very happy with how this felt. 1. Conditioning 3 rounds: 800 Meter Run 21 24kg KB swings 14:51 A different stimulus to the specified workout (70kg powercleans instead) but I couldn't drop the bar late at night so I had to make some subs. Happy with the result though - I managed to run hard the whole time. |
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#1008 |
Member
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Re: Shaun's workout log
Monday 13 April 2015
1. Strength 5×5 Front Squat 20kg x 5 60kg x 3 90kg x 3 110kg x 3 130kg x 5 x 5 Beltless, no-knee sleeves. Good squats. I needed to jam my elbow into my outer right quad before each set because it was aching though - seemed to do the trick. I'm happy to be gaining a bit of leg strength 2. Conditioning 1 mile Run 21 KBS 21 Goblet Squats 800m Run 15 KBS 15 Goblet Squats 400m Run 9 KBS 9 Goblet Squats men use 2 pood 20:58 The mile was a tad (50m) long and up and down a hill - only like 25m of elevation rise though. The 800m was more like 780m and flat. The 400m was flat and pretty much the right length. Runs were pretty slow (tired legs from front squats). All KB swings UB. Goblet squats - 8/7/6, 8/7, 9 Too much breaks and rests (in terms of time) for the Goblet squats. Otherwise I did OK. |
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#1009 |
Member
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Re: Shaun's workout log
Tuesday 14 April 2015
Cleans 30kg x 5 60kg x 3 80kg x 2 EMOM for 12 minutes 1 x 100kg clean and alternating.. 3 strict pullups (Even minutes) 5 strict HSPU (Odd minutes) Completed. I felt absolute rubbish the whole time so stopped short of the 15 minutes I had planned and dropped the next conditioning workout. I had a terrible sleep last night and I feel beat up (especially in the lower back) from last nights heavy front squat volume, KB swings and goblet squats. I'll rest up and be ready to smash it tomorrow. |
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#1010 |
Member
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Re: Shaun's workout log
Wednesday 15 April 2015
1. Snatch A. 1-rep heavy Hang Power Snatch 20kg x 5 40kg x 2 x 3 60kg x 2 x 2 70kg x 1 80kg x 1 85kg x 0 85kg x 1 90kg x 1 (Full snatch - just) I got pushed down into a full snatch on the 90kg rep. Technique felt good enough on the reps leading into it though. Brain explosion on the first attempt at 85kg. 2. Conditioning “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run 8 rounds + Power Cleans + Burpees in 19:40 PC's - UB (touch-and-go) Burpees - UB but very slow from round 2 onwards Run - Only first 2 rounds at a decent pace. Lower back fatigued hard from the touch-and-go power cleans made it very hard to run from round 3 onwards, it just got worse every round. |
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