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Old 03-28-2017, 05:48 PM   #1511
Shaun Gross
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Re: Shaun's workout log

Tuesday 28 March 2017

Conditioning
For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 TTB
Buy-out: 50/35 Calorie Row

12:38

Row - 1200 pace first round, 1350 pace second round
Burpees - slow and steady. Took a couple of breaths here and there on 5th round
TTB - UB first round, broken up heaps in last 4 rounds.

Every 3 minutes for 5 sets
10 strict HSPU.


Completed.

Got tough.

EMOM for 5 minutes
30 double unders


Completed.

Broke at 24 on the first round. Otherwise UB. Double unders are not going to be a problem for me anymore!
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Old 03-29-2017, 12:51 PM   #1512
Shaun Gross
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Re: Shaun's workout log

Wednesday 29 March 2017

Conditioning

9 Rounds for time

16 cal row
12 x 60kg barbell movement (1st 3 rounds - Hang Power Clean, 2nd 3 rounds - Front Squats, 3rd 3 rounds - Push Press)
8 burpees


23:30

All barbell unbroken.
Rowing got slow, got down to 1000 cal/hour pace
Burpees - step down

Probably took too long a break before starting barbell movements. Otherwise tried to move steadily through the workout. It was a grinder!

Overhead Squats

20kg x 5
60kg x 3
80kg x 3 x 3


These felt very hard. Haven't done this movement heavy in months and my shoulders were smoked.

EMOM for 5 minutes
30 double unders


Completed.

No breaks today. Will do this every training session until they aren't an issue.
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Old 04-02-2017, 01:43 PM   #1513
Shaun Gross
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Re: Shaun's workout log

Friday 31 March 2017

Conditioning
3 Rounds:
5 Burpee Pullups
10 Power Snatches (115/80#)
20 Box Jump-Overs

7:59

OHS

20kg x 5
60kg x 3
80kg x 3 x 3


Hard. I haven't done this movement in months..

EMOM for 5 minutes
30 double unders


Completed.


3 x 5 strict pullups

Time to build these back up.
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Old 04-02-2017, 02:02 PM   #1514
Shaun Gross
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Re: Shaun's workout log

Saturday 1 April 2017

1. Conditioning
40 Calorie Row
30 Burpees over Bar
20 Front Squats (135/95)
40 Toes to Bar
20 Front Squats (135/95)
30 Burpees over Bar
40 Calorie Row


17:48

Row - 1250 pace, then 1350 pace
Burpees - slow
Front Squats (unbroken and stoked about that)
T2B - 5/5, then sets of 3-4 singles (these fell apart)
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Old 04-03-2017, 04:10 PM   #1515
Shaun Gross
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Re: Shaun's workout log

Monday 3 April 2017

1. Conditioning
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)


Clean and Jerks - 10, 8, 5, 8

Completed the other 2 minutes for each of the 4 rounds. Clean and jerks got hard. Tried to do quick singles the whole way. Really paced the 3rd round (got off the rower on the stroke of the minute and took my time getting to the bar). I thought it would help me recover - it didn't.

Strict Pullups suck btw. Haha

2. Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2


Completed off 100kg. Felt really good.
Video of the first 75kg set here - https://www.instagram.com/p/BSandAABzgs

3. Back Squat
60%/5
65%/5
(70%/5)3


Completed based off 200kgin nanos and knee sleeves.

Felt a bit tough. Its the next day now and my right knee is a bit sore - I'm still getting the flexibility on deep squats in nanos.
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Old 04-04-2017, 01:40 PM   #1516
Shaun Gross
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Re: Shaun's workout log

Tuesday 4 April 2017

1. Conditioning
3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike


27:20


-subbed barbell thrusters for wallballs (raining out side) and row for bike

Double unders wrecked me. Couldn't do sets bigger than 10. lots of sets of 2-3. They just weren't there tonight. Everything else unbroken

2. Stamina Conditioning
EMOMx:10:
5 Bar Burpees + 5 Thrusters (115/80)

-subbed hang power cleans for thrusters due to a sore knee


Completed.


My sub was too easy to be honest. Subbed out the thrusters as my knee was giving me a bit of grief. Practiced really getting my foot forward on the step up from the burpee - It made a big difference. All rounds complete in 29-30 seconds.
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Old 04-05-2017, 02:10 PM   #1517
Shaun Gross
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Re: Shaun's workout log

Wednesday 5 April 2017

1. Conditioning
100 Wallballs (20/14#)
75 GHDSU
50 Calorie Row
25 Power Snatch (135/95)

-subbed barbell thrusters, and reduced weight to 50kg power snatches. Subbed abmat situps for GHD's

16:03

Thrusters - 30/ then 10's
SU - Can't remember. Took forever though
Rowing - 1100-1150 pace
Snatches - Sets of 3-4 the whole way. Took about 2.5-3 minutes

Legs got blown up straight away on the thrusters. Tried to minimise break times though. Situps took forever, I'm just super slow at them.
Happy with how I moved through the snatches.

2. Power Clean + Front Squat
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2


70kg
80kg
90kg
100kg x 2


These felt easy. Video here - https://www.instagram.com/p/BSf1TKrh6HU

3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2


120kg x 4
130kg x 4
140kg x 4
150kg x 2 x 4


Done in nanos and beltless. The last set got hard - Legs just felt smoked by this point. My right knee isn't enjoying the squatting in nanos but I feel like it's starting to get used to the movement..
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Old 04-09-2017, 03:26 PM   #1518
Shaun Gross
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Re: Shaun's workout log

Friday 7 April 2017

1. Power Clean, hang clean and jerk

60kg x 2 x 1
80kg x 2 x 1
90kg x 2 x 1
105kg x 2 x 1


Easy warmup for DT.

2. Conditioning
"DT"
5RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)


8:43

PR by about 50 seconds.


Broke up into 6/5/1, 4/4/1, 6 the whole way. Last round the deadlifts were falling apart though. Happy to PR but I would've liked sub-8. Next time for sure.

3. Front Squats

120kg x 3 x 5

Easy.
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Old 04-09-2017, 03:31 PM   #1519
Shaun Gross
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Re: Shaun's workout log

Saturday 8 April 2017

1. Barbell Conditioning
EMOM x5:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (80kg)


Completed.

This got tough. Upper and lower back are smoked from DT yesterday.
I want to be able to do 85kg for 10 rounds.

2. Conditioning
400m run
30 x 22.5kg DB snatch
400m run
50 cal row
400m run
30 x 60kg Front Squats


13:54

Front Squats in 18/12, everything else unbroken.
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Last edited by Shaun Gross : 04-09-2017 at 03:49 PM.
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Old 04-10-2017, 01:58 PM   #1520
Shaun Gross
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Re: Shaun's workout log

Monday 10 April 2017

2017 OPEN ATHLETES

1. Power Snatch + OHS
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2


Done off 100kg
Completed easily.


2. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row


12:57


Everything unbroken with my only breaks walking to and from my wallball location (15 seconds each way). Happy with this result! Shoulders blew up as I'm starting to incorporate muscle snatches for light-weight snatches

3. Back Squat
60%/5
65%/5
70%/5; (75%/5)3


120kg x 5
130kg x 5
140kg x 5
150kg x 3 x 5

Completed.


Belted up for 150kg reps. They got very hard.
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