Friday, July 12, 2013

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

Friday, July 5, 2013

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
B.  275, 285, 295, 305
C.  385
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

Tuesday, July 2, 2013

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 

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