Friday August 16

AM
Swim 25m emom - 25mins

mid day
A. emom - snatch balance x 2 perfect form - 6mins
B. squat snatch cluster 1. 1; x 8 rest 10-15sec btw reps/rest 3mins
E. FLR on rings accumulate 5mins


PM
3 rounds for time
Run 400m
50 back ext 

Thursday August 15

Off

Wednesday August 14

14th
AM
Row 6k 2:00-2:05 pace

mid day
A. 3 pos PC - thigh, knee, shin; rest 90sec x 6
B1. PS TnG x 3; rest 1min
B2. seated DB incline bench press; 4-6; rest 1min; x 8
C. FS build to a tough double 

Result:
A.  185
B1.  175
B2.  100
C.  365


365 FS for 2 from Brian Dean on Vimeo.

PM
10min amrap
3 ubroken HPC 195#
2 pHSPU
10 unbroken DU 

Result
12 rounds + 2 pHSPU

8-14 pm 10 min AMRAP from Brian Dean on Vimeo.

Friday July 12

AM 

swim 300m easy

+

freestyle 25m 

rest 30sec x 25 

+

swim 300m easy  

mid day 

A. build to a tough snatch balance  

B. PS cluster 1.1.1.1; x 5 rest 10-15sec btw reps/rest 3mins    

D. build to a tough double squat clean from high blocks 

E. 250 DU every 50 complete 15 GHD situps 

Result: - Video to come

A.  245

B.  205

D.  DND

 

PM 

4 rounds for time 

run 400m 

7 PC 225# 

Result:

Felt drained, did not attempt 

Thursday July 11

Off

Wednesday July 10

AM 

Row 2k 70% effort 

Jog 400m easy 

Row 1k 80% effort 

Jog 400m easy 

Row 500m 90% effort 

Jog 400m easy 

 

mid day 

A. PCx1/Px1/PPx2/SJx3; rest 2min x 5 

B1. KBS 88# x 15; rest 20sec  

B2. 5 unbroken MU; rest 3min x 4   

C. build to a tough 5 back squat in 5sets  

Result:

A.  185, 195, 195, 195, 195

185 from Brian Dean on Vimeo.

195 from Brian Dean on Vimeo.

195 - 2 from Brian Dean on Vimeo.

195 - 3 from Brian Dean on Vimeo.

195 - 4 from Brian Dean on Vimeo.

Round 2 from Brian Dean on Vimeo.

Round 4 from Brian Dean on Vimeo.

C.  315, (Felt like I was out of strength and needed to leave so didnt go heavier)

PM 

21, 15, 9 for time 

HSPU 

AD cals 

ring dip 

AD cals 

pushup 

Result:  8:55

Tuesday July 9

Off