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