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Old 10-14-2012, 01:15 AM   #461
Shaun Gross
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Re: Shaun's workout log

Sunday 14 October 2012

WOD 121013:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean and Jerk.


Not much time this afternoon (only 30 minutes for Oly lifting and strength)

1) 85kg, 90kg (F x 1).
Everything up to 85kg felt real good. I wish I had more time to attack the 90kg attempt
2) 112.5kg, 117.5kg (F x 2). Very close on the 117.5kg attempt, I just wussed out at the last second from getting my elbows around. This weight will be done soon!

Strength

Skipped the crazy static hold workout because I wanted to get some heavy volume in..

Front Squats

140kg x 3
142.5kg x 3 (PR)
145kg x 3 (PR)
150kg x 3 (PR)


Huge PR's on this lift. Admittedly I have done 5 sets of 3 of 140kg before but I've never tried to do a higher weight for triples. The 150kg wasn't even that bad! Stoked with this..

Conditioning

Compare to 120111

3 rounds for time of:

12 Deadlifts @ 315/225# (I used 142.5kg - close enough!)
24 Bar Facing Burpees


11:28.

Deadlifts - 8/4, 5/4/3, 4/3/1/1/1/1/1
Burpees - Slow with no real breaks.

I had to use my belts on the deads as my lower back was feeling a bit funny. My burpees were so slow. Tired as now!
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Last edited by Shaun Gross : 10-14-2012 at 01:19 AM.
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Old 10-15-2012, 01:00 AM   #462
Shaun Gross
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Re: Shaun's workout log

Monday 15 October 2012

Rest-day-rowing-practice

2K row

4 minute break

2K row


7:44, 7:35

Good rowing practice. First 2K was a nice warm up. Second 2K was steady but it got difficult near the end. Spm was in the 19-21 range for both pieces.

Happy with this!

I feel nice and loose now especially in the lower back, looking forward to the Snatch work tomorrow night!
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Old 10-16-2012, 01:51 AM   #463
Shaun Gross
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Re: Shaun's workout log

Tuesday 16 October 2012

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.


1) 62.5kg x 2 x 2, 72.5kg x 2 x 2, 80kg x 2 x 1, 85kg x 2 x 1 (1 fail on second rep, retried 30 seconds later), 72.5kg x 4 x 1 (1 fail on last rep, re-did it straight away)

Snatch felt really good tonight. Stoked that it’s starting to click again.

2a) 125kg x 3 x 5
– Easy and fast
2b) 90kg x 3 x 5 – Too light, should’ve gone up 10-15kg

My shoulders are getting ridiculously strong!

Skill

12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.


Skipped - to be honest I'm not too interested in learning to handstand-walk right now

Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B


Subbed 50kg barbell thrusters instead (lack of equipment)

13:09

T2B suck..

T2B – 10/4/4/3/3/3/3
Thrusters – 10/10
Row – 3:58 (soo slow)
Thrusters – 8/4/4/4
T2B -3/3/3/3/3/3/3/3/3/3

I really have to learn how to string T2B together. This one was another slow plod largely limited by grip fatigue. The row was horribly slow as well - just couldn't push. I wanted sub-12 but failed quite badly. Ahh well - tomorrow is another day!
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Old 10-17-2012, 01:57 AM   #464
Shaun Gross
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Re: Shaun's workout log

Wednesday 17 October 2012

WOD 121016

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO


1) 85kg x 2 x 2, 95kg x 2 x 2, 107.5kg x 2 x 1, 112.5kg x 2 x 1 (Fail on second rep, didn’t redo), 95kg x 4 x 1

These felt tiring tonight. The 112.5kg rep was good though. I pussed out on the second attempt.

2a) 100kg x 3 x 5
– Good weight.
2b) skipped

Strength

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00


160kg x 5, 170kg x 2 x 3, 180kg x 2 x 2, 180kg x 2 x 1

These were very difficult tonight. My rest periods started to drift towards 2.30 – 3 mins because of the difficulty. No fails but it absolutely drained me.

Conditioning

5 rounds for total time of:

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#

Rest 1:1


I had no time (or energy if I'm being honest) for full metcon after all the other work, so I just practiced wallballs instead.

3 x 20 wallballs, 1 minute rest

Completed. Never practiced (mildly) big sets of wall balls before and yet these were easy enough. My wallball target is a 250mm telephone pole though so my accuracy is getting tested! I hope wall-balls come up in more workouts in the future - when I actually have the spare energy to do them!
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Old 10-18-2012, 02:04 AM   #465
Shaun Gross
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Re: Shaun's workout log

Thursday 18 October 2012

Skipped the Outlaw work for tonight so I could do some powerlifting focussed work..

EMOM for 20 minutes, alternating..

1 x 200kg Deadlift
1 x 107.5kg Bench Press


Completed easily.

Deadlifts were fine the whole way
Bench Press got hard on the last 2 reps. No spot and didn't fail though.

Happy with these weights, especially for the deadlift - every rep was easy.

Afterwards I did the following for accessory (couldn't work out outside anymore due to a sick baby waking up all the time)

3 rounds, 1 minute break between sets - completed for quality

15 x 32kg Russian KB swing
10 x HSPU


Completed easily as well
. Really focussed on using my hips/butt/hamstrings on the swings as opposed to muscling it up with my arms and shoulders as per usual. HSPU were good - nice volume.

Cut it there for the night.
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Old 10-19-2012, 02:31 AM   #466
Shaun Gross
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Re: Shaun's workout log

Friday 19 October 2012

Tonight I went to a powerlifting clinic.

While I didn't learn anything for the squat - except that I squat well below parallel, the teaching on the bench press was very helpful. Even while being tired from yesterday, I attempted and easily completed a 110kg paused press which is a PR, although admittedly I've only ever tried it once before! It was also very good having a lift off and being tight and set up.

I did quite an easy 180kg back squat with no belt too so that felt good .

I didn't do much lifting overall though, so lets call this a rest day and I'll be ready to it it tomorrow after the beach.
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Old 10-20-2012, 12:58 AM   #467
Shaun Gross
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Re: Shaun's workout log

Saturday 20 October 2012

The beach was lovely, however a day in the sun after a disrupted nights sleep has left me tired, achey and unexplosive.

I started the Outlaw work but gave up halfway through. For reference here is the programmed work..

WOD 121019:

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#


1) 5 reps @ 70kg
2) 5 reps @ 85kg


This one sucked soo bad. I was moving very slow on the snatches and lost my wind at 2 reps. The 5th set was dicey so I just cut it there.

After the 2 minute break I did 5 reps of the clean complex and cut it there as well.

After this I worked up to a 180kg Back Squat for the hell of it. It was much too hard. That's me for the night - I guess you just have to listen to your body sometimes. Hopefully with a good nights sleep I'll be feeling great tomorrow..
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Old 10-20-2012, 11:47 PM   #468
Shaun Gross
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Re: Shaun's workout log

Sunday 21 October 2012

WOD 121020:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean and Jerk.


1) 20kg x 5, 40kg x 3, 50kg x 3, 60kg x 2, 70kg, 80kg, 85kg, 87.5kg (F), 87.5kg, 90kg (F)
2) 60kg x 2, 80kg x 2, 90kg, 100kg, 105kg, 110kg, 115kg (F)


Snatch felt good, clean felt bad.

Strength

Front Squat – based on 121006:

2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00


130kg x 2 x 5, 137.5kg x 2 x 3, 145kg x 2 x 2, 145kg x 2 x 1

Squats felt good. The last singles started getting difficult..

Conditioning

7 minute AMRAP of:

7 Bar Muscle-Ups
30 Double-Unders


Subbed the following_

7 ring dips
30 double unders
7 pullups
30 double unders

2 rounds + dips + 30 double unders.


My double unders suck soo bad when my arms get tired. Need to work on that.. Finally a rest day tomorrow!
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Old 10-22-2012, 01:17 AM   #469
Shaun Gross
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Re: Shaun's workout log

Monday 22 October 2012

Rest day rowing practice

10 min row @ 1:58-1:59 pace.
2525m total


Nice and controlled. Hamstrings started hurting about 7-8 minutes in. Breathing was good. 19-20 spm the whole way.
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Old 10-23-2012, 01:28 AM   #470
Shaun Gross
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Re: Shaun's workout log

Tuesday 23 October 2012

WOD 121022:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.


1) 62.5kg x 2 x 2, 72.5kg x 2 x 2, 80kg x 2 x 1, 85kg x 2 x 1, 75kg x 4 x 1
No fails tonight. Felt really, really good!
2a) 130kg x 3 x 5 - This might have been a bit heavy tonight. I was still moving kind of fast but realistically should have gone down 5-10kg and moved faster.
2b) 100kg x 3 x 5 - Perfect weight here after last weeks 90kg x 3 x 5. My shoulder strength is getting really good lately..

Skill

10 minutes free-standing Handstand practice.


Skipped. I have no interest in this skill at this time of my training. I'm usually pressed for time as well so skipping this was a no brainer..

Conditioning

50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg

For time.


Made some substitutions due to gear and lack of ability

50 x 24kg KB swing
3 rounds of 15 T2B, 15 wall balls
30 x 24kg KB swing


10:47

KBS - 36/14, 10/7/7/6 (Grip gone at this point)
Wall balls were easy
T2B not soo much after the KBS

My grip and abs/lower back are smoked. I kept a good steady pace with short breaks.

A good nights training!
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