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Old 07-05-2017, 03:45 PM   #1581
Shaun Gross
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Re: Shaun's workout log

Wednesday 5 July 2017

1. Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU

-subbed abmat situps


6:29

Everything unbroken. Quite controlled on the deadlifts (due to the hamstring) although they were all touch-and-go. Situps steady. This felt good to do some conventional crossfit for the first time in 2 weeks.

2. Rowing Conditioning
8 Rounds:
30 Cal Row
Rest :30 after each round


Maintained a 1250ish cal or 1:48-1:49 pace the whole way.

Those 30 second breaks started to feel very short!
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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 07-10-2017, 02:02 PM   #1582
Shaun Gross
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Re: Shaun's workout log

Friday 7 July 2017

1. Conditioning
10 Rounds:
5 Squat Cleans (135/95)
10 Cal Assault Bike
30 Double Unders

Rest 1:00 between rounds

-Lots of subs
- 70kg front squats, row for calories, single unders


Each round done on average in 1:04. Fastest in 58 seconds, slowest in 1:07

Pushed hard on the row (1600 cal pace), front squats fast and unbroken and straight to rope.

2. Conditioning

18 min EMOM
min 1: 5 strict HSPU
min 2: 10 x 30inch box jump
min 3: 15 x 24kg KB swings


Completed.

Relatively easy.
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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 07-10-2017, 02:26 PM   #1583
Shaun Gross
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Re: Shaun's workout log

Saturday 8 July 2017

Conditioning

10 min EMOM

3 x 70kg powercleans + 7 x T2B

10 min break

10 min EMOM

10 x barbell thruster + 5 x 60kg push jerks

10 min break

5 min EMOM

15 Cal row

10 min EMOM

Odd-20 cal row
Even-Rest


Completed.


This got tough.
First metcon was all good, although my T2B fell apart to singles from round 5 onwards. Second metcon was super tough on tired legs. Still completed both of them though so I'm happy with that.
My butt blew up straight away on the row so I only managed 5 rounds at 15 cal (of the planned 15 rounds). So I built in some rest. This was pretty fun today..
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Old 07-10-2017, 02:32 PM   #1584
Shaun Gross
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Re: Shaun's workout log

Monday 10 July 2017

10 min EMOM - 3 x 60kg squat snatch


Completed.


Just testing out this movement, no hamstring pain which is awesome.

Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)


13:28

Went way too slow. Rowed at 1200ish pace (when I should've been aiming for much higher). KB swings unbroken but they wrecked my grip and shoulders. OHS in 10/10/7, 12/9, 15, 9 - Should've pushed for bigger sets.
Could've cut 1.5-2 minutes off this so I would like to do it again some time.

10 min EMOM

Odd: 10 x 20inch BBJ
Even: 3 x 100kg Back Squat

Completed.

Just to get a bit of extra breathing in.
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Old 07-11-2017, 02:27 PM   #1585
Shaun Gross
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Re: Shaun's workout log

Tuesday 12 July 2017

1. Barbell Conditioning
EMOMx10
4 x 60kg Powerclean and Jerk


Completed.

Done as a warmup and to practice touch-and-go technique

2. Conditioning
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

-subbed lateral bar burpees for lack of space


1 round + deadlifts + 3 burpees,
2 rounds + 5 deadlifts
4 rounds


Tough. First time running since doing the hamstring - didn't run hard at all. All deads unbroken and burpees quite slow. Pushed it on the last round though.
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Old 07-17-2017, 03:25 PM   #1586
Shaun Gross
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Re: Shaun's workout log

double post
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log

Last edited by Shaun Gross : 07-17-2017 at 03:44 PM.
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Old 07-17-2017, 03:39 PM   #1587
Shaun Gross
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Re: Shaun's workout log

Wednesday 12 July 2017

1. Conditioning
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

-subbed 300 single unders


21:30

Rowed in 7:57
Singles - sets of 40/50 with small breaks
10 rounds - around 9:30/10ish


Steady slog. Wanted to row faster but my *** is sore from all the rowing lately.

2. Conditioning
10 min emom
Odd: 20 x 20inch box jumps
Even: 5 Strict HSPU

Completed.

Easy conditioning to build some volume.
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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 07-17-2017, 03:40 PM   #1588
Shaun Gross
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Re: Shaun's workout log

Saturday 15 July 2017

Still away at the bach

4.6km run - 29:30mins

A nice slow run around a few of a local hills. Approximately 190m of elevation gain/loss on the run. Just trying to get a few miles under the belt.

-later on

Strict HSPU

12, 12, 16

The 12's were with 5 or so reps in the tank. 16 was a max out.
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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 07-17-2017, 03:44 PM   #1589
Shaun Gross
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Re: Shaun's workout log

Friday 14 July 2017

Away at the bach

1. Conditioning

25-20-15-10-5
Burpees
Situps


9:24

Burpees were a good steady pace but situps went to heck straight away. Was doing sets of 3 by the end! I guess all the "planking" in the burpees took it out of my core..

-5 min break

2. Conditioning

Every other minute for 12 minutes
20 wallballs


Completed easily.

Again, just getting in that volume..
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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 07-17-2017, 04:02 PM   #1590
Shaun Gross
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Re: Shaun's workout log

Monday 17 July 2017

1. 10min EMOM
3 x 60kg Powersnatch

Completed.

Nice warm up for conditioning

2. Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row

...Directly into...

21-15-9
Box Jump Over (24/20)
Pull-Ups


10:38

First part finished in 4:57

DB snatches - UB
Cal row - 1300/1200/1200 pace
BJO's - steady
Pullups - quick sets of 3


Hard.

3. Conditioning
10 min emom
Odd: 80 single unders
Even: 5 x 60kg military press, 5 x 60kg barbell row


Completed.
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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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