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Old 09-27-2017, 02:58 PM   #1641
Shaun Gross
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Re: Shaun's workout log

Tuesday 26 September 2017

1. Handstand Push-up Test
Max Strict Handstand Push-ups


21 (1 rep PR)


Happy to PR - first time in 4 years!
I might've had 1 rep in the tank, but I was just trying to make it to 21..

2. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

-Subbed single unders and row for run (as it was raining)


9:02

Rowed at 1:50-1:55 pace
Everything else unbroken.

Happy with my good steady pace on this one.

3. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories


Averaged 15 calories per round.

I was rowing at 1400-1450 cal/hour race or 1:43-1:44min/500m pace. Good push.
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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 09-27-2017, 03:01 PM   #1642
Shaun Gross
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Re: Shaun's workout log

Wednesday 27 September 2017

1. Conditioning
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Lateral Barbell Burpees
Max Push Press (115/80)
No rest between rounds

10/7/6, 6/6/6, 6/6/6, 7/7/8


81 reps total

Rowed at 1200 down to 1100 pace. Burpees steady.
Holy tricep fatigue!

2. Back Squats

125kg x 20

Getting harder. Had to take it a bit slower between reps
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Old 10-02-2017, 01:08 PM   #1643
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 : 10-02-2017 at 01:28 PM.
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Old 10-02-2017, 01:17 PM   #1644
Shaun Gross
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Re: Shaun's workout log

Friday 29 September 2017

1. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)


11:40

Rows - 1:55 pace
Deadlifts - sets of 4, short rests
21 box jumps - steady

Tried to keep a good steady pace. Pretty successful in what I wanted to achieve.

Strict Pullups

Bodyweight x 10

Really hard on the grip/back after the workout.

This was all I had time for tonight.
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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 10-02-2017, 01:23 PM   #1645
Shaun Gross
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Re: Shaun's workout log

Saturday 30 September 2017

Worked out with a buddy

1. Conditioning
50 wall-ball shots
30 cleans, 60kg
50 wall-ball shots
20 cleans, 80kg
50 wall-ball shots
10 cleans, 100kg
-one person works at a time

11:40ish

wallballs - 15/10 each round
Cleans - 5's on 60kg, doubles on the rest

The cleans got heavy. Although this was more of a "warmup" to the next workout..

2. Conditioning
20 dumbbell snatches
30 burpee box jumps
40 dumbbell snatches
30 burpee box jumps
60 dumbbell snatches
30 burpee box jumps
80 dumbbell snatches
30 burpee box jumps
100 dumbbell snatches
30 burpee box jumps
-22.5kg dumbbell, 22inch box
-one person works at a time


23ish minutes

Basically 17.1 doubled. Swapped every 10 reps on dumbbells and 5 reps on BBJ's. This was definitely managable.

I would like to retest this one (17.1) in earnest soon
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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 10-02-2017, 01:29 PM   #1646
Shaun Gross
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Re: Shaun's workout log

Monday 2 October 2017

1. Conditioning
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row


17:15

HPC's - 6's
Wall balls - subbed empty barbell thrusters, UB
Cal row - 1100ish, 950-1000ish, 1250ish

Grind.. Happy to UB the thrusters though.

2. Squat Snatch
EMOM for 10 minutes
3 x 60kg touch-and-go


Gave up after 5. Legs lungs and back were 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 10-03-2017, 01:32 PM   #1647
Shaun Gross
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Re: Shaun's workout log

Tuesday 3 October 2017

1. Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.


-Based it off 20 reps (7/5/3 reps)

Completed.


First set took 33 seconds. Not sure about the other 2 sets but they took a bit longer. This was bloody hard!

2. Conditioning
50 cal row
100 Single unders
800m Run
100 Single unders
50 cal row


10:37

Good push.
Rows - 1350 then 1450 pace
single unders - UB (too easy)
Runs - Not sure but I felt like I was running hard. Somewhere slightly sub-4 pace.

Lot's of substitutions from the prescribed workout, but this one was good for intensity.

3. Conditioning
5min EMOM
200m run
-2 min break
5 min EMOM
200m run


All intervals completed in approximately 45 seconds. I measured a new 200m track on Google Earth and it actually came out to 180m. Still, this was a good push for 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 10-04-2017, 01:25 PM   #1648
Shaun Gross
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Re: Shaun's workout log

Wednesday 4 October 2017

1. Squat Clean to Thruster

40kg x 2
60kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1 (PR?)


This was surprising.. I did this on a whim and set what I think is an all-time PR. Pretty stoked to be honest.

Video here - https://www.instagram.com/p/BZ0WmFYBgyo

2. Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

-subbed 52kg Barbell Power Clean and Jerks.


4 rounds + t2b's

This was all grip. I did a pretty poor effort to be honest.

3. Back Squats

130kg x 20

Getting really hard now. This equals my historical 20RM. I'm finding it quite difficult after doing an Ab-heavy workout which makes my core tired. Might need a belt in the coming weeks..
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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 Yesterday, 06:00 PM   #1649
Shaun Gross
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Re: Shaun's workout log

Fell a little bit behind on logging..

Friday 6 October 2017

Got my assault bike today!

Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

-used 24kg KB


8 rounds - Each interval complete in 1:25-1:30.

Can't remember my bike pace but I rowed at 1500 cal/hour and unbroken kettlebell swings. Very little/no transition times.

2. Conditioning
15 min EMOM
min 1: 5 strict pullups
min 2: 10 x 70kg bench press
min 3: 15 situps

completed.

Saturday 7 October 2017

Partner workout

1. Conditioning
100 powercleans for time (80kg)
EMOM 5 burpees


Took us 11 mins or so.

I was a terrible partner on this one - probably only did 35-40 of the reps. All singles. Just wasn't there today.

Deadlifts.

150kg x 13

Gave up on this. Very disappointed.

- 8 hours later -

Deadlifts


20kg x 10
70kg x 3
100kg x 3
120kg x 2
140kg x 1
-added belt
150kg x 20


Gutted through this one to make up for the failure this afternoon. Very happy to get it.

Conditioning


I did 30 mins alternating every 3 mins between the rower and the bike.
Didn't push hard and didn't measure calories. Just did it to do it.

Monday 9 October

Conditioning
Partner workout

50 DB snatch (22.5kg) buy-in
10 rounds of 15 cal bike, 15 cal row


22 mins-ish.

Tried to hold 350 watts the whole way on the bike, and 1200 cal/hour on the rower. This got super hard. I did the DB snatch unbroken though which I'm stoked about.

Tuesday 10 October 2017

Conditioning
"The Chief" with 22.5kg Dumbbells.


I did 5 rounds each interval in 2:10-2:15ish

This was good. It wasn't too hard as well which is good. Upper back was jacked from the dumbbell cleans afterwards.

Wednesday 11 October 2017

Back Squats

warmup reps..
135kg x 3 x 10


Harder than I thought it would be

Superset
A) 70kg x 3 x 5 Shoulder Press
B) Strict Pullups x 3 x 5


Easy

Conditioning
10 min EMOM
min 1: 10 x 100kg deadlifts
min 2: 15 situps


A little bit hard with the super thick bar I was using

Conditioning

10 min EMOM
min1: 10 x 60kg Barbell lunge
min2: 10 x 25kg DB row

Not too bad. Lunges were hard though.

Good pump day at a local gym while on holiday!

Friday 13 October 2017

Felt rubbish so did an EMOM

Conditioning
20min EMOM
min 1: 15 cal bike
min 2: 5 strict HSPU
min 3: 15 cal row
min 4: 5 strict HSPU


Completed.

Biked hard - took about 28-30 seconds for the 15 cal at approx 800watt pace
Rowed hard too - 1600-1700 cal/hour pace. HSPU's were surprisingly tough

This was all I had desire for today.

Saturday 14 October

Partner workout

Every 5 minutes, do a 30second sprint on the assault bike


24 cals, 24 cals, 21 cals, 17 cals, 16 cals, 18 cals

Oh my goodness. This was atrocious. Absolutely atrocious.
My legs were locking up after 2 intervals.
I actually fell asleep for 2 hours after this - my body was wrecked.

The first 2 intervals I maintained at a 1150 watt pace. After that it fell apart..

THIS IS A GHASTLY MACHINE!

-7 hours later-

Deadlifts
70kg x 3
120kg x 3
155kg x 10


I've decided to move to 10 rep's (from the 20's). These were not too bad.

Rowing
4 x 30 cal intervals, 60 seconds rest


1:07.4, 1:04.7, 1:04, 59.7

The first round was 1500ish, next 2 were 1650ish, last round was 1800ish.
Not too bad.

Monday 16 October 2017

Conditioning:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

-Subbed powersnatches for powercleans


17:40

Powersnatches all touch-and-go

Air squats got tough and second 2 runs were abysmally slow.

2. Conditioning
10min on Airbike


130 calories

I held a 320ish watt average pace.
This wasn't hard at all. Just getting practice in with the bike. Could push this much higher.
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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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