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Old 08-13-2018, 01:10 PM   #1831
Shaun Gross
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Re: Shaun's workout log

Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Compare your results/effort with August 1, 2018. On August 1 we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four movements before earning your rest time. Post to comments which variation seemed easier, and what you learned in the process of comparing the two workouts.

As was the case on August 1, your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.


Used the same scales as last time - 20cal bike, 10 BBJ's, 200m run, 22.5kg lunges alternating on the spot

4:06, 4:15, 4:28, 5:02, 5:12


Biked at 550ish watts for first 4 rounds, 460ish on the last round. Burpee box jumps steady, although last 2 rounds were step up and step downs. Runs got super super slow - last 2 rounds were a real trudge. OHS lunges were easy.

The wheels fell off in the 4th round. Last time seemed easier, my legs just went on me this 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 08-14-2018, 03:05 PM   #1832
Shaun Gross
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Re: Shaun's workout log

Tuesday 14 August 2018

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%


Hi Hang Snatch - 60kg
Hang Snatch - 70kg
3-position snatch complex - 70kg
Snatch - 80kg, 85kg, 90kg


90kg rep here - https://www.instagram.com/p/Bmc_aE0h36J/

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Dumbbell Goblet Squats
6 Strict Pull-Ups


4 rounds.

All dumbbell unbroken in a 24 rep set. Pullups fast singles.
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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 08-15-2018, 01:02 PM   #1833
Shaun Gross
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Re: Shaun's workout log

Wednesday 15 August 2018

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.


5 Rounds + squats + 8 KB swings

Squats - quick sets of 10, then UB on last round
KB swings - UB, 20/10/10, 25/10
S2O - UB, 20/10
Burpees - steady
Pullups - 4/2/1/1/1/1 both times
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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 08-20-2018, 01:35 PM   #1834
Shaun Gross
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Re: Shaun's workout log

Friday 17 August 2018

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

We last tested 1-RM Front Squat on July 10, 2018.


145kg x 5 x 2

Done with a belt. Pretty hard

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

Scaled to 10 strict HSPU, 30 second plank on outstretched arms.


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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Old 08-20-2018, 01:37 PM   #1835
Shaun Gross
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Re: Shaun's workout log

Saturday 18 August 2018

A.
30 min EMOM
min 1 - 12 cal Assault Bike
min 2 - 12 DB snatches
min 3 - 12 cal row


Completed.

Breathing got super heavy at the end. Otherwise all good.
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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 08-20-2018, 01:43 PM   #1836
Shaun Gross
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Re: Shaun's workout log

Monday 20 August 2018

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

7:33 (4 seconds off PR)

Row - 3:51
Thrusters - 35/15
Pullups - 5/4/3/3/3/2/2/2/2/2/2

Should've pushed harder to do the thrusters unbroken. Paced row. Pullups were done as best as I could..

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds


BSS - Done with an empty barbell
HSPU at tempo - completed


My balance on BSS is shocking..
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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 08-21-2018, 01:10 PM   #1837
Shaun Gross
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Re: Shaun's workout log

Tuesday 21 August 2018

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.


90kg x 5 x 3

Easy

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?

-Done box-facing the whole way


52 reps


Went out a bit hot - through 29 reps in 2:32 then the wheels fell off. Had to take short (5 second) breaks at reps 38 and 44.

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

-Subbed Bench-supported DB rows with 22.5kg
-Snow angels done with 1kg plates first 6 reps, unweighted last 6 reps
-Hollow hold for 45 seconds


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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Old 08-26-2018, 01:23 PM   #1838
Shaun Gross
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Re: Shaun's workout log

Wednesday 22 April 2018

Played some social sports with friends.
Did my deadlifts when I got home

Deadlifts - based off 220kg, done on a 3.5min clock

110kg x 10, 132kg x 10, -added belt- 165kg x 8, 187kg x 6, 198kg x 4

The last 2 sets were bloody hard. Happy to make it through them though, as my deadlifts have felt crappy all year.
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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 08-26-2018, 01:26 PM   #1839
Shaun Gross
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Re: Shaun's workout log

Friday 24 August 2018

A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 4 reps @ 32X1


130kg x 5 x 4


Not too bad.

B.
12 min amrap - 30 cal row + 20 walls balls + 10 T2B


3 rounds + 30 cal row

Rowed - 1150 cal/hour pace
WB - UB, UB, 10 - then had to come inside and do 10 empty barbell thrusters as it was rainy and the wallball slipped out of my hand!.
T2B - UB, 6/singles, 6/singles

Not too bad. All I wanted to do 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 08-26-2018, 01:32 PM   #1840
Shaun Gross
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Re: Shaun's workout log

Saturday 25 August 2018

Running

A.
4 x 400m run on the 4 min clock


1:29, 1:28, 1:29, 1:33

These are horrible for me. Gotta keep doing them though!

B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run

-Done with 2 x 22.5kg Dumbbells.


18:54.

Horrible. Absolutely horrible.
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