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.