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Old 12-17-2017, 12:56 PM   #1691
Shaun Gross
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Re: Shaun's workout log

Friday 15 December 2017

1. Conditioning
AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar


Up to 18 thrusters + 4 toes to bar (112 reps)


Moved too slow. Decided to do T2B in sets of 3 to save my grip but it just took too long. Broke up thrusters in the last 2 rounds into 9/6 + 12/6.

2. Row Conditioning
On the Minute x 16 (4 Rounds)
Minute 1 18/14 Calorie Row
Minute 2 15/12 Calorie Row
Minute 3 12/9 Calorie Row
Minute 4 Rest


Completed.

Maintained 1550-1650 pace on the rower the whole way. Got pretty breathy but not too tough.
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Old 12-17-2017, 01:03 PM   #1692
Shaun Gross
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Re: Shaun's workout log

Saturday 16 December 2017

1. Conditioning
Partner Workout
100 Burpees
100 Deadlifts, 70kg
80 Burpees
80 Front Squats, 70kg
60 Burpees
60 Hang Power Cleans, 70kg
40 Burpees
40 Push Jerks, 70kg
20 Burpees
20 Clusters, 155/105


49:30

Deads - 10's
Fronts/HPC's - 5's
Jerks - 7/7/7/10
Clusters - Doubles

This was a grind..
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Old 12-18-2017, 01:17 PM   #1693
Shaun Gross
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Re: Shaun's workout log

Monday 18 December 2017

Felt worn out going into tonight so scaled it down to make it easier..

1. Conditioning
20 min AMRAP
27 cal row
21 x 24kg KB swings
15 burpee box jumps (24 inch)
9 x 30kg DB snatch


3 rounds + row + swings + 4 bbj


Slow

2. Conditioning
10 min EMOM
min1: bike for calories
min2: rest


114 total calories (including roll-over)

Maintained approximately 550 watts the whole way. Yuck
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Old 12-20-2017, 02:22 PM   #1694
Shaun Gross
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Re: Shaun's workout log

Tuesday 19 December 2017

1. Conditioning
21-15-9
Kettlebell Swings (53)
Front Squat (135/95)
Calorie Bike

Rest 5:00

21-15-9
Kettlebell Swings (53)
Front Squat (115/80)
Calorie Bike


9:13
9:11


Everything unbroken but too slow on bike. Front squats were "breathed" out.
Biked at 350ish pace

2. Conditioning
10 min EMOM
min 1: 6 strict pullups
min 2: 6 HSPU


Completed.

Pullups got hard. HSPU stupid easy. Did 10 on last round just because.
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Old 12-20-2017, 02:24 PM   #1695
Shaun Gross
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Re: Shaun's workout log

Wednesday 20 December 2017

1. Conditioning
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

-subbed single unders


5 rounds + snatches + single unders + 6 wallballs

Steady. Got tired.

2. Back Squats

EMOM for 5 minutes
5 x 130kg Back Squats


Completed.

This got hard. My right knee is feeling a little bit jacked up now.
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Old 01-15-2018, 03:27 PM   #1696
Shaun Gross
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Re: Shaun's workout log

I got way behind on my log. Needless to say, I have been training through the break doing stuff here and there. I've been back at work for a week now and are into the regular swing of things.

I'm just gonna ignore writing out the last 3 weeks of workouts because at this point I just can't be bothered..

Monday 15 January

1. Conditioning
3 Rounds:
50 Air Squats
35 Pushups
20/15 Calorie Row


9:32

Air Squats - UB and fast
Pushups - 10/5's, 5/3's for last 2 rounds
Row - 1450 pace, 1450 pace, 2100 pace

Didn't stop moving. Small breaks on the pushups. Probably could've done a better job of getting to full extension on the squats however I was going super fast..

2. Conditioning
20min EMOM
Odd: 3 x 120kg Back Squats
Even: Alternating between 5 strict chinups and 5 strict pullups


Completed easily. Decided to go down in the Back Squats to reduce total volume on a sore knee.
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Old 01-16-2018, 12:42 PM   #1697
Shaun Gross
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Re: Shaun's workout log

Tuesday 16 January 2017

1. Conditioning
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (155/105)


14:24

Bike - 400/350/350/300 pace
Toes to bar - 5/4/3/3, 4/4/4/3, 3's for last 2 rounds
Clean and Jerks - quick singles

Just tried to keep moving without taking breaks. Happy with how I kept the breaks short on the T2B.

This was all I had time for tonight.
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Old 01-17-2018, 12:39 PM   #1698
Shaun Gross
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Re: Shaun's workout log

Wednesday 17 January 2018

Warmed up double unders - They really weren't going well so I gave up on them for the day.

1. Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

-subbed single unders


3 rounds, 3 rounds + 8 front squats, 4 rounds + 4 front squats + 2 bbjo's

Legs. My goodness

2. Row Recovery
2,000m Easy Row


7:50

Probably went a bit faster than I should've as this was getting a bit hard towards the end.
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Old 01-21-2018, 12:55 PM   #1699
Shaun Gross
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Re: Shaun's workout log

Friday 19 January 2018

1. Conditioning
AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 Kipping Handstand Push-ups


20 HSPU

DS - 40/20/10
Barbell Thrusters - 15/10/8/8/8/11
Row - 1050 pace
HSPU - Sets of 5 in 1:30

Pretty poor effort - I had a massive dinner of not-so-good food beforehand so this wasn't the greatest preparation.

2. Conditioning
10 min EMOM
Odd: 3 x 60kg Power snatch
Even: 20 Abmat situps

Completed.
Hadn't snatched in ages so this was nice and 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 01-21-2018, 12:59 PM   #1700
Shaun Gross
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Re: Shaun's workout log

Saturday 20 January 2018

1. Conditioning
3 man partner workout
10000m row for time
- rotate every 250m
- AAB for calories while second person rows
- rest while third person rows
- repeat


41ish minutes
Approximately 550 calories on bike


I rowed around 1:45 pace and biked approx 450watt pace for my intervals.

This was a good one. One buddy was at my ability and another a fair bit slower. Still good cardio on a Saturday morning..
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