Shaun's workout log

[Shaun Gross]

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.

[Shaun Gross]

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!

[Shaun Gross]

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..

[Shaun Gross]

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.

[Shaun Gross]

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!

[Shaun Gross]

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.

[Shaun Gross]

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.

[Shaun Gross]

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.

[Shaun Gross]

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.

[Shaun Gross]

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.