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Old 07-18-2017, 02:57 PM   #1591
Shaun Gross
Member Shaun Gross is offline
 
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Join Date: Jun 2009
Location: Auckland  New Zealand
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Re: Shaun's workout log

Tuesday 18 July 2017

1. 10min EMOM
2 x Powercleans/Front Squats/Jerks @ 70kg


Completed.


I'm enjoying this quick, light olympic lifting lately. A good warmup

2. Conditioning
AMRAP 5
7 Rounds of "The Chief" (115/80)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (135/95)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (155/105)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

-subbed row for bike


27 cal, 21 cal, 29 cal

Everything unbroken, although squats started to slow down towards the end. Legs were getting pumped up. Rowed at 1500 pace first 2 rounds and up around 1700/1750 pace on the last round.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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Old 07-19-2017, 01:52 PM   #1592
Shaun Gross
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Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,675
Re: Shaun's workout log

Wednesday 19 July 2017

Assault bike workout with a buddy

Conditioning
100-80-60-40-20 cal bike
50-40-30-20-10 burpees


22:08

Kept the bike at 550-650 watts the whole way (10 cal rotations)
5 burpees each, alternating, trying to keep the pace up

My legs hate this cursed machine! haha. Good workout.

Strict Pullups

3 x 8 strict
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 136kg/Snatch 105kg/Log
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