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

245 PP from Brian Dean on Vimeo.

B.  275, 285, 295, 305

275 CGBP & MU from Brian Dean on Vimeo.

305 CGBP MU from Brian Dean on Vimeo.

C.  385

Squat 385 from Brian Dean on Vimeo.

PM 

3 rounds for time 

25kbs 2pd 

25 burpee 

(tester standard)

Result:

6:49

KBS Burpee from Brian Dean on Vimeo.