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