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Old 05-09-2018, 01:37 PM   #1771
Shaun Gross
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Re: Shaun's workout log

Wednesday 9 May 2018

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.


60kg, 65kg, 70kg, 75kg, 80kg, 80kg, 85kg x 4 x 1

These felt pretty good tonight. I didn't push the weight - just stayed on a slightly difficult weight and keep technique good. Video here - https://www.instagram.com/p/BijOHOTBBGv

B.
For time:
Run 800 Meters
75 Dumbbell Snatches (22.5kg)
Run 800 Meters


Subbed out the 61kg Barbell snatches as my wife let me know that during the cleans from the day before it was very noisy - Don't want to wake up the kids or **** off the neighbours.

12:05

Runs - 3:45 and 4:30
DB snatches - 55/20

Running was hard after the snatches. 55 was an unbroken PR for dumbbell snatches and I might've been able to push it further. TBH, if I was fresh I think I'm capable of doing 75 unbroken.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-13-2018, 02:26 PM   #1772
Shaun Gross
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Re: Shaun's workout log

Friday 11 May 2018

A. 30 min EMOM
Min 1 - 12 Cal bike
Min 2 - 8 bbj for first 3 rounds, 8 burpees for last 3
Min 3 - 12 pullups (not c2b)
Min 4 - 12 X 61kg front rack back step lunges for first 3 rounds, unweighted lunges for last 3
Min 5 - 8 strict hspu unbroken

This wrecked me. Just no energy.

B. Every 5 minutes for 3 rounds - 15 x 100kg unbroken deads and 30 abmat situps

Completed each round in 1:50-2:00

Tired
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-13-2018, 02:31 PM   #1773
Shaun Gross
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Re: Shaun's workout log

Saturday 12 May 2018

A. 20min EMOM
min 1: 15 cal row
min 2: 15 wallballs


Completed.

Rowed at 1300ish pace - 43ish seconds each round
Wallballs - Unbroken in 30 seconds

This never gets easier.. Lower back fatigued from yesterdays deadlifts. Fresher I could probably have pushed this to 24 mins - maybe next time.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-14-2018, 01:59 PM   #1774
Shaun Gross
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Re: Shaun's workout log

Monday 14 April 2018

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.


70kg, 70kg, 70kg, 80kg, 90kg, 100kg, 105kg, 110kg, 115kg, 120kg (F), 120kg, 125kg

Last rep was the best heavy rep. The 120kg was a brain fart when I was switching to squat cleans.

Here's a video - https://www.instagram.com/p/BiwG8JmBBwP

B. 30 seconds on the Assault Bike (max effort)

32 calories

Oh man my legs died. I did "C" about 8 minutes afterwards and I was in no way recovered..

C. Modified to 30 thrusters for time at 70kg, because 30 drops from the top would wake up the kiddos.

3:30.

5/5/5/3/4/4/4 was how I broke them up. Legs died on me
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-15-2018, 01:35 PM   #1775
Shaun Gross
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Re: Shaun's workout log

Tuesday 15 May 2018

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 10 Alternating Reverse Lunges with 22.5kg DB's + 10 unweighted lunges
Minute 3 – 15 Box Jumps (24″/20″)
Minute 4 – 30-Second Handstand hold against the wall


Completed.

This was tough and all I had for the night. Made some subs due to my abilities - I knew 20 weighted lunges would become unmanagable so I subbed from the get go.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-22-2018, 01:32 PM   #1776
Shaun Gross
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Re: Shaun's workout log

Catching up on the log..

Wednesday 16 May 2018

A.
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes


80kg x 5
90kg x 5
100kg x 4
105kg x 4
110kg x 4


These felt good. Video here - https://www.instagram.com/p/Bi1T9N3hPmX

B.
Partner Workout
100 x 2x22.5kg DB push press
100 cal AAB
100 T2B
100 20inch box step over (holding dumbbells)
100 burpees

Rotated every 10 reps on push press bike and burpees, every 5 on t2b and stepovers.

29:30

A slow plod that we just tried to keep moving on.


Friday 18 May 2018

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

160kg x 5
170kg x 5
180kg x 3
190kg x 2
180kg x 5
170kg x 6


These started off feeling crap but felt better on the last rounds. All beltless alternating grip (I changed which hand was supinated/probates each round) Lower back and hamstrings got lit up.

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

-I used a 22.5kg dumbbell (50 pounds)


13:26

All DB unbroken and easy
T2B UB, 7/singles, 6/singles, 4/singles.

Runs were pushed as much as I could. Happy with my effort as my early goal was 16mins..


Saturday 19 May 2018

Partner workout

40min EMOM
min 1: 15 cal bike
min 2: 15 cal row
min 3: 12 burpees
min 4: rest


Completed


Started with 15 burpees in the first round but knew that would get unsustainable. Happy to finish when I really wanted to pike out..


Tuesday 22 May 2018

Had Monday night off as I had some sort of gastro bug since Saturday night.

A. Every 5 minutes, for 30 minutes (6 sets) for times:
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
20 Wall Ball Shots (20/14 lbs to 10′)

-Did 80% of the prescribed reps as I am still feeling a bit lousy.


2:15, 2:40, 2:45, 3:20, 3:25, 3:20


Fell apart on the pullups and t2b. Had to sub down to 5 reps of pullups on last 2 rounds. Arms completely blew up. Pushups were OK and wallballs unbroken.

B. 3 rounds of every 6 mins - 500m row + 400 run.

Rows - 1:53 each round
Runs - 2:00, 2:00, 1:50


Felt surprisingly good after earlier conditioning. Ran hard on the last round
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-27-2018, 06:10 PM   #1777
Shaun Gross
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Re: Shaun's workout log

Friday 25 May 2018

I had a relapse of the tummy bug after Tuesday night, finally 100% on Friday night.

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%


150kg x 5 x 4

Kept this at 5 sets of 4 of 150kg. First 4 sets done beltless. This was plenty hard enough tonight. Only back squatting every 3 weeks is taking its toll on me!

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees


Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

20, 18, 18, 17, 18

All barbell unbroken, although the last 3 rounds had quite a bit slower front squats. Burpees slow but steady with no breaks. Happy with how I kept going.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-27-2018, 06:16 PM   #1778
Shaun Gross
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Re: Shaun's workout log

Saturday 26 May 2018

Practiced for a doubles competition I have in 2 weeks..

Workout 1 (0-5mins)
800m run with 22.5kg dumbbell

Workout 2 (5-14mins)
20 DB snatches
30 T2B
20 DB snatches
20 Pullups
20 DB snatches
10 C2Bs
20 DB snatches
10 Burpee C2Bs


-partition as required, resting partner needs to hang from a bar..

Workout 1 - 3:25 (1:40ish for my 400m)
Workout 2 - Had about 1:30-2mins left from memory


Running with a DB sucks! The rest was all good though, just need to speed up transitions!

Workout 3
9 power snatches
15 squat cleans
21 clean and jerks
15 thrusters
9 squat snatches
-all with 60kg


6:10

Fell apart on this. Only had about 10 mins recovery from the previous workout (will be more like 4 hours on the day). Will do much better!

-12 hours later

5K Row

19:25 - 5 seconds off historical PR

This was pretty good. Held a 1:57-1:58 pace the whole way and brought it home at 1:55 for the last 5 minutes or so. Glutes were aching hard!.
Fresh, I think 19 mins is a doable long-term goal!
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-28-2018, 01:26 PM   #1779
Shaun Gross
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Re: Shaun's workout log

Monday 28 May 2018

A.
Snatch


20kg x 2 x 5
40kg x 2
50kg x 2
60kg x 2
70kg x 2
80kg x 2
85kg x 2
90kg x 2


A good snatching night tonight

Video here - https://www.instagram.com/p/BjUNAtfgWRY

B.
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
4 Strict Pullups
8 Strict Handstand Push-Ups
16 DB snatches (22.5kg)

immediately followed by…
Run 800 Meters

immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…
Run 800 Meters


29:28

Runs - 3:50, 4:30, 4:20
Strict pullups - 4, singles for other rounds
Strict HSPU - 8, 6/2, 5/3
DB snatch - Unbroken
Pullups - 5s for first 2 rounds, 3/3/3/2/2/2 last round
Pushups - 10/5s, 5s, 5/5/5/3/3/3/3/3
Air squats - 30/15, 30/15, 45

What a slog. Subbed out muscleups as I can only do them 1 every minute or so - wanted to keep metcon effect. Subbed dB snatches as I have them in a comp coming up
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 05-29-2018, 01:19 PM   #1780
Shaun Gross
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Re: Shaun's workout log

Tuesday 29 May 2018

A.
Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)


Powercleans (in kg) - 70, 70, 80, 90, 95, 100, 100, 100
Box jumps - 30inch box


Powercleans felt ok. Although I didn't feel that 'springy' tonight - likely from yesterday's hero workout. Box jumps felt the same. Didn't push the height and tried to land as upright as possible.

Video of powercleans here - https://www.instagram.com/p/BjWvagNAt_a

B.
For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)


5:09

Rowed in 2:39 at 1:45ish avg pace.
Burpee Box jumps were real steady - happy with this as I usually fall apart on them. Sub 5 would've been nice (maybe I should've rowed harder!) but I'm still happy with the effort.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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