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Old 06-29-2012, 10:11 PM   #381
Shaun Gross
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Re: Shaun's workout log

Friday 29/06/12

Played squash for half an hour - got beaten pretty soundly. Lost my wind straight away.

Saturday 30/06/12

I feel pretty lousy today but I wanted to do something regardless. I've found it soo hard to do metcon's lately, usually only doing the Oly and strength and skipping the metcon - Gotta change that (after today)

Split Jerk

20kg x 5
40kg x 3
60kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
115kg x 0 (wtf?)
115kg x 1
120kg x 1

Left it there. Wasn't my best jerking today..

Bar Muscle Ups - 2 attempts - Both pulls were to below my pec's (approx 10 cm) but I couldn't get above the bar properly. Gah...
One day I'll get a muscle up!

Squat Cleans

60kg x 3
70kg x 1
80kg x 1
90kg x 1
95kg x 1
100kg x 1
105kg x 1 x 3 sets

These felt OK. Haven't squat cleaned off the ground in several weeks though so my movements weren't terrific. Happy enough though

Deadlifts

105kg x 2
130kg x 2
160kg x 1
180kg x 1
190kg x 1
195kg x 1

Cut it there. My hamstrings are still sore from good mornings the other night and they weren't happy about the movement. These felt about 15-20kg heavier than they actually were today. Grip felt great though..

Shoulder Press

20kg x 5
60kg x 2
70kg x 5 x 5

These felt good enough. This might be a PR for 5x5 but I know I've got at least another 5kg in me for the same rep scheme.

Later on - 16 strict HSPU (PR)

I feel so beat up lately - maybe I need to cut the volume for a while? I dunno..
I'm glad I did all the movements from the Outlaw Conditioning WOD today (King Kong) albeit not in a WOD for time, and slightly lighter.
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Last edited by Shaun Gross : 06-29-2012 at 10:14 PM.
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Old 07-01-2012, 02:00 AM   #382
Shaun Gross
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Re: Shaun's workout log

Sunday 1 July 2012

WOD 120630:

BB Gymnastics

1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed


Snatch – Up to 75kg (Equals PR from floor). 2 close misses at 77.5kg
Clean – Up to 102.5kg (7.5kg off PR from floor)

The snatches didn't feel that great tonight - I was moving slower than last 2 times using blocks. The cleans felt a bit better than last time. I missed lots of times tonight (approx 5) so my "boxes" (readaint cans with plates balanced on them) broke down a few times! ha
Hopefully this work will translate well to my snatches and cleans from the floor..

Strength

5X5 High Bar Back Squat @ 75% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.


145kg x 5 x 5 – These are horrible with 1 minute rest breaks. Felt very difficult (but this is usually the case the day after deadlifts).

Conditioning

21-15-9 of:

OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees

For time.

Notes: For BB Lunges 1 step = 1 rep.


Modified due to wrist fatigue (couldn’t handle OH lunges)

21-15-9
Pullups
Burpees

4:52 – Felt like fran.

Good nights training, looking forward to a day off tomorrow!
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Old 07-03-2012, 02:15 AM   #383
Shaun Gross
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Re: Shaun's workout log

Tuesday 3 July 2012

I modified the Outlaw programming for the day (basically just picked and chose stuff I wanted to do to be honest)

Snatch from Blocks (just above knees) - 7 x 2 with 60 seconds rest

60kg, 65kg, 70kg (F on 2), 70kg, 72.5kg, 75kg, 77.5kg

These felt great - I was moving very fast (ended up catching several of the heavier reps in a power snatch). Stoked with this

Snatch Pulls - 4 x 3 with 60 seconds rest

80kg, 90kg, 90kg, 80kg

These are strange to me still - I was struggling to "find" my hips from the ground. I need to keep on working on that..

Conditioning

5 rounds for time

500m row
7 x 60kg Thrusters


13:45

Happy with this. All thrusters unbroken. First row was 1:50, all others between 1:54-1:58. I didn't take any breaks but did have some slow transitions. Im glad with the effort I put in though.
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Old 07-04-2012, 01:54 AM   #384
Shaun Gross
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Re: Shaun's workout log

Thursday 4 July 2012

WOD 120703:


BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.


BBG – Did hang cleans because my buddy was over and he needed my spare plates that I usually build my “box” out of..

2 Hang Cleans + 1 Jerk – 7 x 2 x 95kg – These felt real good tonight.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515


Worked up to 1RM instead..

80kg x 3, 110kg x 3, 140kg x 1, 160kg x 1, 170kg x 1, 180kg x 1, 190kg x 1, 195kg (F)

Squats felt strong tonight, only 2.5kg off all-time PR. The 195kg rep was a close miss - I'll get it next time!

2a) 4X5 Push Press – heaviest than last week (****! it’s heaviest possible), rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO


2a) 90kg x 5, 95kg x 5 (PR for 5), 100kg x 3

Skipped the dip squats. My elbow wasn’t enjoying the push press movement (specifically the negative) by the 3rd set so I called it there.

Conditioning

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.


I did rounds of Cindy for the bodyweight stuff instead..

3 rounds + 3 x 80kg PC
2 rounds + 5 PU + 5 pushups + 3x80kg PC
2 rounds + 5 PU + 3x80kg PC
2 rounds + 5 PU + 3x80kg PC

Push ups died on me as per usual
Dead tired now. A good nights training.
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Old 07-05-2012, 02:36 AM   #385
Shaun Gross
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Re: Shaun's workout log

Thursday 5 July 2012

WOD 120704:

BB Gymnastics

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavier than last week, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.


I misread this and did singles by accident.
Worked up to 75kg – Was moving fast tonight and caught most in a power stance due to tired quads from yesterdays work

Conditioning – Modified

50 24kg KB swing
25 Burpees
8 Strict Pullups
8 Strict Dips
5 x 70kg Snatch
8 Strict Dips
8 Strict Pullups
25 Burpees
50 24kg KB swing


17:30

Slowly plodded my way through it. Made all 5 snatches in 2 minutes which made me happy. Tired elbows/forearms now so I’m glad for a rest day now
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Old 07-08-2012, 01:40 AM   #386
Shaun Gross
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Re: Shaun's workout log

Saturday

Built a deck from 9am to 3pm. Hard work boring post holes and mixing concrete. Good fun but left me shattered. Ate lots of bad sugary food that day too..

Sunday 8 July 2012

WOD 120707:


BB Gymnastics

1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed


1) Worked up to 77.5kg (Equals PR). Failed 80kg very closely about 4 times. Next time!
2) Worked up to 105kg (PR by 5kg). Happy about this! Might've had more in the tank but I wanted to get a move on..

Strength

5X3 High Bar Back Squat @ 80% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.


80kg x 3, 110kg x 2, 140kg x 1
155kg x 7 x 3 with 60 seconds rest

This was surprisingly difficult. The last rep from sets 4 onwards became a bit of a grind.

Conditioning

Skipped outlaws conditioning for today (Can't do bar muscle ups yet and haven't done a split snatch before) so I combined yesterdays strength movements into come conditioning..

Every 30 seconds for 10 minutes alternating..

3 x 150kg deadlifts
3 x 67.5kg press

Had to go down to 2 x 150kg deadlifts on last 5 sets (was starting to lose lumbar tightess) to keep things safe. Otherwise complete - This got my heartrate going but kept things managable. Chose the perfect weight for press - very close to failing last rep of last set.
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Old 07-09-2012, 01:49 AM   #387
Shaun Gross
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Re: Shaun's workout log

Monday 9 July 2012

Spent some time practicing muscle up transitions. False grip really hurt my wrist! I'm still miles away from getting it. Sigh..

I did some pullups and dips after this but really wasn't enthused to be honest..

Condtioning

15 minutes rowing

20 seconds all out
40 seconds very slow (just turning flywheel over)


3442m total.
All outs were 1:24, 1:30, then 1:33-1:34 pace.
slow rounds were 2:40-3:00 pace.

Hamstrings and butt are burning now!!
I'm very low on time tomorrow night, hopefully I'll be able to get something in..
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Old 07-10-2012, 02:45 AM   #388
Shaun Gross
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Re: Shaun's workout log

Got home at 9pm tonight. Its 0 degrees celsius (32 degrees for you yanks) tonight so I didn't want to set up my weights to snatch. I did a quick conditioning workout instead..

4 x 20 burpees
1 minute rest between sets

41, 44, 48, 61

First 3 sets unbroken. Fell apart at 10 reps on last set. Very happy with my push. Quads, Triceps and (strangely enough) abs are smoked now!

I'll get a good night of strength training in tomorrow night - Really looking forward to the squats!
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Old 07-11-2012, 03:25 AM   #389
Shaun Gross
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Re: Shaun's workout log

Wednesday 11 July 2012

Huge night of training tonight. Decided to deviate away from Outlaw for this week as I am going away for 3 days tomorrow night and I wanted to get some O-lifting in before then.

Snatch up to 1RM

20kg x 5
40kg x 3
50kg x 2
60kg x 1
65kg x 1
70kg x 1
75kg x 1
77.5kg x 1 (PR)
80kg x 1 (PR)

Very happy! Was moving well and "found my hips" on every rep. I wasn't ripping the bar from the ground either - All this work from blocks and from the hang has helped!

Clean and Jerk up to 1RM

60kg x 3
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1
112.5kg x 1

Also very happy about this. It wasn't actually that hard - Just had to convince myself to get under the bar! I haven't PR'd on this lift for 5 months so I'm glad to break through this plateau. I want 120kg by the end of the year!

Back Squat

110kg x 2
140kg x 1
160kg x 1
170kg x 5 x 3 (PR for 5 sets of 3)

Holy moly this was difficult. The last round was a huge grind but it went up. Very happy with this as this was my max triple in the testing phase 4-5 weeks ago (although I based it off 180kg x 3 due to the relative ease of 170kg x 3). Good squat work here. I want 200kg back squat (I squat high-bar) by the end of the year.

Push Press

70kg x 1
90kg x 1
100kg x 4 (PR) - F on 5

Stopped there due to slight elbow pain. Would've loved to get 5 reps but still happy with the PR.

Didn't have time (or inclination) for Outlaw conditioning. I'm taking my kettlebell away with me though so I'll try to make it up then.

Awesome nights training!
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Old 07-15-2012, 03:09 AM   #390
Shaun Gross
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Re: Shaun's workout log

Thursday 12 July

Left for the lake after work at 6.30pm tonight. Got there about 9.30pm so obviously I didn't work out.

Friday 13 July 2012

Max consecutive HSPU - 16 (Equals PR). Could've pushed for 1-2 more but I feel off the wall. 20 is around the corner, I will get it this year!

Conditioning

50-40-30-20-10 Double Unders
10-10-10-10-10 24kg KB swing
10-10-10-10-10 Burpees

(DU-KB-Burpees for 5 rounds, double unders decrease every round..)

8:40.

This one was all gas. Unbroken double unders on 50, 20 and 10 rounds. Terribly broken (3-4 breaks) other rounds. KB unbroken. Burpees unbroken and slow.

Saturday 14 July 2012

6km walk around the lake with the wife and 7kg baby on my chest. Was lovely but lit up my lower back slightly (from baby harness).

Later on..

KB snatch practice

-every 30 seconds for 5 minutes
5 x 24kg KB snatch (alternate arms each 30 seconds)
-every minute for 3 minutes
15 x 24kg KB swing
-every 30 seconds for 2 minutes
5 x 24kg KB swing

Snatches are still difficult for me - I've got the hang of them on the right arm, but my left arm still hasn't quite got it down. The KB bashes my left arm every time. Gonna have to practice this more. My lower back also got very tight from all this KB work. Sigh..

Later on..

Tabata pushups

10-10-10-10-10-9-7-8 (74 Total - PR by 8).

Tabata pushups kill me every time. They just catch up on me so badly! Gamed the first 3 rounds but after that this got really hard..

Sunday 15 July 2012

Got home at 2pm. Instead of excersising I spent 3 hours watching the Crossfit Games. After dinner and church I wanted to get something in at least..

5 x 500m row with 1 min rest

1:44-1:45 for the first 4, 1:42 for the 5th round.

Good rowing practice. Breath got up but not too bad. Butt and Hamstrings were getting really tight. I'll try this again sometime, but I'll add some intervals..

I'm having a day off work tomorrow so I plan to watch some more of the games, and do some Olympic Lifting and squatting (and take the lovely wife out shopping!) Ha.
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