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

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

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.

Tuesday July 2

Off

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 

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 

PM

15min amrap 

2 stone over shoulder 

5 burpee 

sand bag run 200m heavy 

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.