Obsessed is a word the lazy use to describe the dedicated

Friday, August 16, 2013

Friday August 16

AM
Swim 25m emom - 25mins

mid day
A. emom - snatch balance x 2 perfect form - 6mins
B. squat snatch cluster 1. 1; x 8 rest 10-15sec btw reps/rest 3mins
E. FLR on rings accumulate 5mins

PM
3 rounds for time
Run 400m
50 back ext

Thursday, August 15, 2013

Wednesday August 14

14th
AM
Row 6k 2:00-2:05 pace

mid day
A. 3 pos PC - thigh, knee, shin; rest 90sec x 6
B1. PS TnG x 3; rest 1min
B2. seated DB incline bench press; 4-6; rest 1min; x 8
C. FS build to a tough double

Result:
A. 185
B1. 175
B2. 100
C. 365

365 FS for 2 from Brian Dean on Vimeo.

PM
10min amrap
3 ubroken HPC 195#
2 pHSPU
10 unbroken DU

Result
12 rounds + 2 pHSPU

8-14 pm 10 min AMRAP from Brian Dean on Vimeo.

Friday, July 12, 2013

Friday July 12

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

4 rounds for time

run 400m

7 PC 225#

Result:

Felt drained, did not attempt

Wednesday July 10

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)

21, 15, 9 for time

HSPU

AD cals

ring dip

AD cals

pushup

Result: 8:55

Monday July 8

8th

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

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

Wednesday July 3

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.

3 rounds for time

25kbs 2pd

25 burpee

(tester standard)

Result:

6:49

KBS Burpee from Brian Dean on Vimeo.

Tuesday, July 2, 2013

Monday July 1

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

July 1 from Brian Dean on Vimeo.

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

15min amrap

2 stone over shoulder

5 burpee

sand bag run 200m heavy

Friday, June 7, 2013

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, 2013

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.