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

Monday July 8

8th

AM 

Run 25min Z1  

mid day 

A. build to a tough clean from high block  

B. build to a tough jerk from high blocks 

C. emom - HPS TnG x 3 - 10mins 

D. emom - 14mins 

odd - close grip bench press 65% of 1rm x 3-4 

even - strict chest to bar chin ups amrap -2 

E. 2 attempts at max unbroken wall balls 30# 10' target rest as needed btw sets  

Result:

A.  225

B.  265

C.  245

D.  225

E.  35/40

PM

10min 90% effort 

30 DU 

10 HR pushups 

10 situps 

rest 2mins 

5, 4, 3, 2, 1 for time 

DL 335# 

burpee MU 

box jump 36"

Result:  4:35

Thursday July 4

Off

Wednesday July 3

AM 

Row 6k easy pace 

mid day 

A. PCx1/PPx5; rest 2min x 5 

B1. Close grip bench press @20X1; 3-4; rest 20sec 

B2. Muscle Up 2. 2. 2. 2; rest 15 sec btw clusters rest 4mins  

C. build to a tough 3rm back squat 

Result:

A.  185, 205, 225, 245, 245

245 PP from Brian Dean on Vimeo.

B.  275, 285, 295, 305

275 CGBP & MU from Brian Dean on Vimeo.

305 CGBP MU from Brian Dean on Vimeo.

C.  385

Squat 385 from Brian Dean on Vimeo.

PM 

3 rounds for time 

25kbs 2pd 

25 burpee 

(tester standard)

Result:

6:49

KBS Burpee from Brian Dean on Vimeo.

Tuesday July 2

Off

Monday July 1

AM 

Run 5min Z1 

+

30sec 85% Aero 

30sec walk 

x 25

+

5min Z1 run  

mid day 

A. emom - Clean and jerk x 2 wave load 155# 1st min, 185# 2nd min, 225# 3rd min then back to 155# - total of 12mins 

July 1 from Brian Dean on Vimeo.

B. emom - PS TnG x 5 - 8mins  - RESULT 165 (with straps)

C1. Wtd dip amrap 53#; rest 90sec  

C2. Strict chin up amrap; rest 90sec x 5 

D. build to a 10rm hang squat clean max in 10mins 

PM

15min amrap 

2 stone over shoulder 

5 burpee 

sand bag run 200m heavy 

Friday June 7

Regional Workout 4

Fir Time:
100 Wall balls, 20# ball at 10' target
100 Chest to bar pull-ups
100 One legged squats - alternating
100 One-arm db snatches 70#

result - 25:55

Regional Workout 4 - 25:55 from Brian Dean on Vimeo.

Regional Workout 5
21-15-9
Deadlift 315#
Box jump 30" box Result - 7:22

Regional Workout 5 from Brian Dean on Vimeo.

Thursday June 6

Success begins at the end of your comfort level

AM
Regional Workout 1
"Jackie"
for time:

1000 meter row
45 pound thrusters - 50 reps
30 pull-ups

Result - 5:33

Regional Workout 1 - 5:33 from Brian Dean on Vimeo.


PM
Regional Workout 2
7 minute ladder of:

3 overhead squats
225(3), 235(3 failed attempts)
Regional Workout 2 from Brian Dean on Vimeo.

2 minutes to rotate to event 3

Regional Workout 3
for time:

30 burpee muscle-ups - 5:15
 
Regional Workout 3 from Brian Dean on Vimeo.

Wednesday June 5

Pain is not the enemy, it's my call to greatness

Tuesday June 4

AM 

Row 1k jackie pace 

rest walk + mobility 8mins 

x 3 

Result

R1-3:40, R2-3:38, R3-3:33

mid day 

5rnds NFT 

7 CTB chin ups 

10 wall balls 20# 

3 pistol/leg 

5 OHS 45# 

+

every 2mins squat clean 80% of 1rm x 2 - 10mins 

+

DL 55% of 1rm TnG x 3 - emom - 6mins 

PM 

Row 200m 95 % effort 

rest 2mins x 6 

+

skill work + mobility 

Monday June 3

AM 

200m run 90% effort 

rest 2min x 6

mid day 

A. Build to a tough single OHS from ground in 10mins

+

Row 1000m Jackie pace 

+

5 rnds NFT 

1 rope climb 

8 HSPU

10 T2B 

30 DU 

Result

205,

June 3 OHS 205 from Brian Dean on Vimeo.

225,

June 3 OHS 225 from Brian Dean on Vimeo.

245,

June 3 OHS 245 from Brian Dean on Vimeo.

265(fail)

June 3 OHS 265 from Brian Dean on Vimeo.

PM

Big warmup 

emom - 5mins 

SC 225# 1. 1. 1

+

emom - 10mins 

odd - 75# DB snatch x 4/arm

even - Box jump 30"" x 6 

+

2min AD 97% effort for cals 

Sunday June 2

Off

Saturday June 1

A. build to a max snatch in 10mins 

155

June 1 from Brian Dean on Vimeo.

175

June 1 from Brian Dean on Vimeo.

195

June 1 from Brian Dean on Vimeo.

205

June 1 from Brian Dean on Vimeo.

215 - Failed Twice

June 1 from Brian Dean on Vimeo.

B. 30 MU for time 

4:14

June 1 from Brian Dean on Vimeo.

C. 2k TT 

7:24 2k, (3:33 1k)

Friday May 31

500m TT Swim 

mid day 

A. build to a max clean and jerk 

+ 

30 Squat cleans for time 225# 

Result:

135, 185, 225, 245, 265, 285 (fail)

May 31 Mid Day from Brian Dean on Vimeo.

May 31 Mid Day from Brian Dean on Vimeo.

May 31 Mid Day from Brian Dean on Vimeo.

May 31 Mid Day from Brian Dean on Vimeo.

May 31 Mid Day from Brian Dean on Vimeo.

May 31 Mid Day from Brian Dean on Vimeo.

+

30 SC for time - 7:24 (my legs were feeling it from the max C&J. - really surprised at the time because I did 20 SC with 225 in 3 minutes and change)

May 31 Mid Day from Brian Dean on Vimeo.

PM 

30sec AD 90% 

30sec easy spin 

x 30 

get off at 15 rest 2-3mins 

Thursday May 30

Off

Wednesday May 29

AM 

Row 5k 85% effort  

mid day 

A. build to a heavy single squat snatch in 10mins  

B. build to a max PC from high blocks in 12mins 

C. FS 3, 2, 1; rest 3mins  

Result:

A.  135(1), 135(1), 155(1), 175(1), 195(1), 205(1)

B.  135(1), 185(1), 225(1), 275(1), 285(fail)

C.  335(3), 355(2), 365(1), 375(1), 385(fail)

PM 

Max effort 1 time 

Row 250m 

10 KBS 88# 

10 Burpee 

10 KBS 88# 

10 Burpee 

Row 250m 

video

Result:

3:12

May 29 PM from Brian Dean on Vimeo.

Tuesday May 28

Off

Monday May 27

AM 

big warm ups 

1mile 95% effort 

Result:  5:36

mid day 

A. PCx1/SJx2 build complex in 8mins 

B. build to a tough PS in 8mins 

C. 20 KBS 88#; rest 1min x 2

Result:
A.  135, 185, 225, 275
B.  135, 155, 175, 195, 215
C.  20 KBS 88# - UB

PM 

30 burpee MU for time (bottom of rings set @ 86")

Result:
miscounted the first attempt and only did 28 in 4:45

30 burpee MU Part 1 001 from Brian Dean on Vimeo.

waited 10 minutes then

did 30 burpee muscle ups at ring height 86" in 5:25 (miscounted again and did another 4 in 55 seconds) 

30 burpee MU Part 1 002 from Brian Dean on Vimeo.

Friday May 24

AM 

Swim 20-30min @Z1 

Results

Swam 23 min 

mid day 

A. High bar back squat; 3; x 12 rest 30sec 55% of 1rm  

B. BS @30X1; 75% of 1rm x 2 every 90sec x 7 

C. emom 20mins 

odd - KBS 88# x 12 

even - MU + 8 ring dips  

Results

A.  220 High Bar Back Squats 3 x 12

B.  325 2 every 90 sec

C.  Video

may 24 from Brian Dean on Vimeo.

PM 

A. Squat clean build to a 1rm in 10mins 

rest 3min 

B. Squat clean 8min amrap 85% of A. 

+

Accumulate 5min FLR on rings 

25th

compare to april 27

20 clean and jerks 185# for time  

rest as needed 

compare to april 7th 

5 rds for time:

15 HSPU

15 L Pull Ups

30 pistols

Thursday May 23

Off

Wednesday May 22

AM 

Row 8k 2:00/500pace 

Result

6k @ 2:00 pace - still recovering from last week

mid day 

A. emom - Squat snatch TnG x 3 - 12mins you choose weight perfect form 

B. build to a tough double PC from high blocks in 12mins 

C. build to a tough FS triple in 10mins 

D. emom - 20mins 

odd - CGBP @20X1 x 3-4 70% of 1rm 

even - L-Pullup x 3-5 

Result - not fully recovered yet from last week

A.  155, 145, 135...

B.  175

C.  315

D.  CGBP - 235, L-Pullup w/ body weight

PM 

Row 3min max cals 

rest 15mins 

Burpee 3min max reps 

+

15 min Z1 AD spin 

Monday May 13

AM 

Run 25min easy pace 

Result - 10:41 min/mile pace

mid day 

A. PCx1/SJx3; rest 90sec x 5 

B. PSx1/SNBalx3; rest 90sec x 5 

C1. MU; 5 unbroken; rest 30sec 

C2. KBS 88#; 20; rest 90sec x 5

Result - 

A.  225, 230, 235, 240, 240

B.  135, 165, 170, 175, 180

C1.  All 5 ub

C2.  KBS 88# - 20, 20, 15, 15, 15

PM 

21, 18, 15, 12, 9, 6, 3 for time 

HR pushups 

wall ball 20# 10; target 

chinups  

Saturday May 11

part 1
A. 8min build to a max SC thruster

May 11 265 Thruster Fail from Brian Dean on Vimeo.

May 11 265 #2 from Brian Dean on Vimeo.

rest 2 mins
B. 8min amrap SC thruster 75% of A.

Results
245 successful, 265 fail
185 8min amrap - 28 reps


rest 10mins

part 2
4min amrap
6 burpee box jump 24"
12 chin ups 

Result
4 rounds + 6 burpee box jumps

rest 15mins

part 3
Row 1000m
25 DU
Row 750m
50 DU
Row 500m
75 DU
Row 250
100 Du 

Result
14:59

Friday May 10

AM
swim 1500m easy pace

mid day
A. snatch balance - 3 - 35# every minute for 10 min

May 10, Mid Day 135 SB from Brian Dean on Vimeo.

B. hang snatch squat off high blocks - build to a max
Mid Day 155 HSS from Brian Dean on Vimeo.

Mid Day 175 from Brian Dean on Vimeo.

mid Day 175 Sucessful from Brian Dean on Vimeo.
/>C. build to a tough triple FS in 10mins
May 10 Mid Day 315 from Brian Dean on Vimeo.

May 10, Mid Day 335 from Brian Dean on Vimeo.

May 10 Mid Day 355 from Brian Dean on Vimeo.

D. 50 T2B for time: every 10 complete 25 unbroken DU
E. FLR on rings - 45sec on 15 off x 5mins

PM
5 rounds for time:
5 bar MU
40 ft HS walk
50 DU
Better with the handstand walk, can move for a few meters before I fall
Hands still torn up from last week

Thursday May 9

Off

Wednesday May 8

AM
Row 8k easy pace

mid day
A. build to a tough double PS off high blocks
B. emom - PC x 1/FS x 5 @30X1 - 10mins you choose weight perfect form
C. emom - 12 mins
odd - 15 GHD situps
even - 12 KBS 88#
D. emom - hang squat clean TnG x 5 - 10min 50-60% 1rm 

Result:
A.  No Blocks, 135, 155, 175, 185, 195, 205 fail
May 8, Mid Day from Brian Dean on Vimeo.
Mid Day May 8 from Brian Dean on Vimeo.
Mid Day, 8 May from Brian Dean on Vimeo.
Mid Day May 8 from Brian Dean on Vimeo.
Mid Day May 8, from Brian Dean on Vimeo.
Mid May 8 from Brian Dean on Vimeo.


PM
all out for time:
200m row
15 kbs 2pd
25 burpee
15 kbs 2pd
200 row
rest 12min x 3 

Result

Round 1 - 3:28

Round 2 - 3:33

Round 3 - 3:36

Tuesday May 7

Off

Monday May 6

AM
Off

Mid Day
A. emom - hang squat snatch TnG x 5 you choose weight perfect form - 8mins 
Result - 155# 

emom 155# hss 5 Tng from Brian Dean on Vimeo.

B.  SCx1/SJx3 start at 185# build every 90sec by 20# - 20 unbroken du buy in before lift (cut it if form goes)
Result - 185, 205, 225#

May 6, Mid Day from Brian Dean on Vimeo.

May 6, Mid Day from Brian Dean on Vimeo.

May 6, Mid Day from Brian Dean on Vimeo.

C. emom - MU x 4 - 10mins 

emom MU from Brian Dean on Vimeo.

PM (Had to swap 80# ball for 100# stone)
for time:
20 ball over shoulder 80#
20 burpee
20 CTB pull ups
15 ball over shoulder 80#
15 burpee
15 CTB pull up
10...
10..
5..
5..
5..
Result 10:40 - Camera blew over before the completion of the first round


May 6, PM from Brian Dean on Vimeo.

Saturday April 27

Part 1- 2:14
20 C&J 185# for time
rest 10 min

Part 2 -
3 rounds for time
25 KBS 2pd AMerican
25 Burpees
rest 15 min

Part 3
3 rounds for time
Run 400m
30 back ext
10 man makers 45#

Friday April 26

AM
Swim easy 400m
+
Swim 100m
rest 30 sec
+
x 10


Mid Day
A.  PSx1/OHSx2/snbal x 2; rest 90 sec x 5 - 175#
B.  emom - SC x 3 from high blocks 60% 1RM - 10 min perfect form - 175#
+

For Time:  (15:04)
row 1k
30 TGU 1.5 alt arms
20 MU

PM -
21, 18, 15, 12, 9, 6, 3
GHD Sit Ups
DU
HR Pushups

Thursday April 25

Off

Wednesday April 24

AM
Row 5k
1k - 85%
2k - @ Z1
3k - 85%
4k - @ Z1
5k - 85%

Mid Day
A.  12 min to build to a tough PS off high blocks - Failed at 175
B.  emom - PC x 1 / FS x 4 @ 30X1 - 10 min - at 225
C.  emom - 12 min
 odd - 3 mu unbroken
 even - 10 KBS 88#


PM
10 DL 245
10 Burpee
row 200m all out (1:29 500m avg)
rest 5 min x 5

Tuesday April 23

Off

Monday April 22

AM
Run 800m @ Z1
+
Run 400m 80%
walk 200m
x 6
+
Run 800m @ Z1

Mid Day
A1.  PCx1/HPCx1/SCx1/HSCx1 rest 90 sec with 205
A2.  Pressx1/PPx2/SJx3 rest 90 sec x 5 with 185


IMG 0029 from Brian Dean on Vimeo.

B1.  Burpee 10, rest 10 sec
B2.  Wall Ball 20# 10' target, 20 ub  rest 10sec
B3.  amrap CTB Chin ups rest 4 min
x 4
CTB 20, 20, 17, 15

PM
95# Stone over shoulder
30" box jump
10, 10, 8, 8, 6, 6, 4, 4, 2, 2 - 3:48

Saturday April 20

AM 20 Squat Cleans for time 225# - 3:41

IMG 0027 from Brian Dean on Vimeo.

then 50 HSPU for time - 3:05

IMG 0028 from Brian Dean on Vimeo.

Friday April 19

AM Free Swim 500m easy Resting as needed x 3


 Mid Day A. emom - PSx1/Snatch Balance x 3 - 135# - 10 min with perfect form
IMG 0022 from Brian Dean on Vimeo.
B. Build to a tough 5 squat snatch TNG in 10 min (165)

IMG 0023 from Brian Dean on Vimeo.

IMG 0024 from Brian Dean on Vimeo.

IMG 0025 from Brian Dean on Vimeo.

C. emom - squat snatch double from high blocks.

D. FLR on rings - accumulate 5 min. 3 min, 1 min, 1 min

PM For time
50m broad jump every 3 complete 3 burps 20 man makers 45# per hand 20 muscle ups 20 man makers 45# per hand 50 broad jump every 3 complete 3 burpees
24:58

IMG 0026 from Brian Dean on Vimeo.

Thursday April 18

Off

Wednesday April 17

AM
25 min Row @ 2:00/500m pace


Mid Day
A.  Squat Clean, build to a tough 3 (not max) in 12 min (155, 185, 205, 225, 245)


155 SC x 3 from Brian Dean on Vimeo.



IMG 0016 from Brian Dean on Vimeo.

IMG 0017 from Brian Dean on Vimeo.

IMG 0018 from Brian Dean on Vimeo.

IMG 0018 from Brian Dean on Vimeo.

IMG 0019 from Brian Dean on Vimeo.

B.  emom SCx 1/PC x 1 SJ x 2 for 12 min with 205


IMG 0020 from Brian Dean on Vimeo.

C.  emom 20 min
odd 88# kbs x 8
even - burpee x 10

IMG 0021 from Brian Dean on Vimeo.

PM
3 R4T
AD 30 cals
amrap strict chin ups
Run 200m
50m FW 100# DB/h
50 DU
5 wall walks

19:09 (chin ups - 15, 10, 8)

Thursday April 11

AM
Run 20 min out of bed fasted

Mid Day
A.  PCx1/SJ x 3 rest 90 sec x 6  185#




PC/SJ Practice 185 from Brian Dean on Vimeo.

C.  3 MU emom for 15 min



MU Practice from Brian Dean on Vimeo.

D.  80 GHD Sit ups for time.  Every 10 sit-ups, 25 ub DU
6:01 time


GHD Sit-ups, DU from Brian Dean on Vimeo.

PM
21, 18, 15, 12, 9
2 pd american swings
HR push ups
DU
6:12 time


KBS, HRPU, DU from Brian Dean on Vimeo.

Wednesday April 10

Off

Tuesday April 9

AM
Row 6k @ 1:56 pace


Mid Day
A.  Snatch Balance Practice - 135, 3 omem for 10 minutes


snatch balance 135 from Brian Dean on Vimeo.

B.  165 Squat Clean - 3 omem for 12 minutes


165 SC 3 omem 12 min from Brian Dean on Vimeo.

C.  TnG Squat SNatch - 95# x 7 - 10 min emom
D.  FLR on rings - 5 min

PM.
Rx - 12 bar MU
        50m HS walk
        15 man makers @ 45#/h
         9 bar MU
         50m HS walk
         6 bar MU

I need to work on HS walk.  Couldnt go anywhere with this one.  Took the HS walk out of the WO and finished in 23:16

Monday April 8

Rest Day

Sunday April 7

AM
AD 30 min @ 110-120 bpm HR

Mid
A.  Squat Clean x 1/Split Jerk x 1 - 1 emom - 12 minutes

245 SC/SJ omem for 12 min from Brian Dean on Vimeo.

B.  Squat Clean (no high blocks) build to a max in 10 min

265 squat clean from Brian Dean on Vimeo.

275 Squat Clean from Brian Dean on Vimeo.

C.  TGU - 100 for time - 1.5pd alt hands every 5 reps


PM
5 rds for time 11:02
15 hspu
15 L pull ups
30 pistols

AM-
30 sec run @80%
30 sec walk brisk
x 25

Mid Day-
A.  Front Squat, Build to a tough 3. (185), (225), (275), (315)



MAH00116 from Brian Dean on Vimeo.



MAH00118 from Brian Dean on Vimeo.

MAH00119 from Brian Dean on Vimeo.

B.  1-10 CTB Chin up ladder unbroken for time
(lost grip on last round of ten at 8th pull up at 3:44)

Pull Up Ladder 1-10 unbroken from Brian Dean on Vimeo.



C.  For time
15,12,9,6
92# Stone clean to shoulder

15, 12, 9, 6 stone to shoulder 92# and ring dips from Brian Dean on Vimeo.
Ring Dips
(video processing)

PM.
AD Max cals in 10 min - 103 on Stair Master Zephyr

Off

AM, Mid, PM

Row 5K @ 2:00/500 m pace, VERY low s/m

5K Row maintained at 2:05.6 ave pace, 20 s/m 

and so it begins...

Mid Day
A) 135 PC/SJ x 5... quick movement, worked on TnG and transition from rack
B) 3 SC omem with 205 for 12 min.  First time getting under load like that with 3 omem.  Felt heavy in the catch but quick in the hips
C)  2 MU omem for 15 min.  Couldnt get strict, had to opt for a slight kip.  Felt quick
D) 70 GHD sit ups, 25 unbroken DU every 10 sit-ups for time.  Kept a quick consistent pace with no hiccups. 5:15

PM
5 rounds
10 burpees
45 sec hill run at a grinder pace
10 kbs with 2 poor
didnt start feeling the lungs until end of 3rd round.  I was able to keep my pace and finish all unbroken