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