Monday October 31, 2011

A. Hang Power Clean - work on catching in a medium squat with elbows high - use hook grip and release on catch - singles - one every 30 sec - moderate weight x 8
B. Clean Grip Dead Lift - 3,3,3; 90%; rest 2 min
C. Hang Power Snatch TnG x 10 - smooth reps and perfect form - send video - 95#; rest 1 min
D. DB walking lunges - 20 steps unbroken x 3 sets; rest 90 sec

Hook Grip Practice from Brian Dean on Vimeo.

Hang Power Snatch TnG from Brian Dean on Vimeo.

Saturday October 29, 2011

21,15,9 rep rounds for time:
135# squat clean
ring dips
PWO - 30P/60C

I scored a painful 5:10 on this one

part 2:
Bike 90 min @ easy pace flush recovery pace
PWO food

Friday October, 28, 2011

part 1:
Power Clean TnG x 7 perfect form reps but fast
fast transition!
Airdyne 15 sec max effort
rest 5 min x 5
+
Row sprints:
15 sec max effort
rest 1:45 x 5
PWO shake - 30P/60C

part 2:
3 unbroken muscle ups x 8 for time
rest as needed
15 unbroken COVP chin ups
rest 2 min x 5 - wok on rhythm and technique
PWO - food meal

Untitled from Brian Dean on Vimeo.

Untitled from Brian Dean on Vimeo.

Untitled from Brian Dean on Vimeo.

Untitled from Brian Dean on Vimeo.

Thursday October 27, 2011

90 min walk/hike - light load

Wednesday October 26, 2011

part 1:
Airdyne 45 min @ easy pace light riding flush
food PWO - 30P/40C

part 2:
swim 100 m @ 100% effort
rest 5 min x 7
PWO food - 20P/40C

Tuesday October 25, 2011

part 1
Swim 50 m @ 90%
rest 45 sec x 15
PWO - food - 25P/45C

part 2
amrap in 8 min @ 70%:
3 unbroken muscle ups
10 GHD sit ups
15 double unders
rest 3 min
amrap in 8 min @ 70%:
run 200 m - be light on feet
6 x 30" box jumps - jump up, step down
10 unbroken COVP chin ups
rest 3 min
amrap in 8 min @ 70%:
row 150 m, sit tall, work on using legs
airdyne 20 cals
PWO - shake - 30P/80C

A. 4 rounds
B. 5 rounds + 200m run
C. 5 rounds (no kcal counter on the airdyne so subbed for 60 sec @ 7rmp)

Monday October 24, 2011

part 1
A. Power Clean - take up to a 1RM
B. FS - 5,5,5; rest 4 min
C. Power Snatch TnG reps x 10 - 75-95# perfect form; rest 90 sec x 3
PWO - food- 30P/40C

A. 275
B. 275, 275, 275


part 2
Run 30 min @ easy pace recovery run - get a feel for it
PWO - food - 20P/30C

October 21, 2011

21-15-9

DL @ 225
HSPU

2:16

Diane from Brian Dean on Vimeo.

216 rx

October 20, 2011

Row 400m @ 80%
Rest 1 min
Row 400m @ 90%
Rest 2 min
Row 400m @ 100%

1:20
1:17
1:13

Untitled from Brian Dean on Vimeo.