Tuesday, 123113

Am:

A. Halt 5 sec pauE at knee Power Snatch + 2 OHS 

60-65-70-75-78

* no misses stopped there. 

* that 5 sec pause at knee is taxing 

B.  Halting CG DL @ mid thigh + PC from mid thigh - build to max in 10 minutes

80-90-100-105-110-115 - no misses stopped there. 

C.  SJ - EMOm do 1 rep - start @ 65% o 1rm and build from there

Built up to 110. Shoulder killing so worked some reps there. 

D.  RDL @ 80% of 1rM bS x 3 x 3

Completed 

Pm:

15-12-9

Power cleans 115

Burpees 

Rest 10 x 2

Times: 3:09 & 3:50

First round was ok through 12's. Hit a wall of no tomorrow on the 9's.  

Second. Wall on 12. Just died. Breathe gone and grip barely hold bar. Been issue even this weekend. Sucked. 

Goal was 2:30. So was depressing day 

Midnight:,

A. Deadlift - quick climb to 1RM

225-315-405-475-505(pr)

B. AMRAP 14 

20 abmat sit-ups

1 PC + PJ (225)

13 no push up Burpee box jumps (20)

Completed at like 80%. 5-6 rds

Rest 10 

C. 3k Row - swap every 250m with partner 

Completed 

Monday, 123013

Monday

AM

A.  Snatch work - 10 minutes get in some touches and work on positional work here

Skipped this. Shoulder is throbbing from weekend. 

B.  Back Squat; 85% x2 x 3

Completed at 145kg

C.  clean pull + clean; 80% x 1 EMOM x 6 minutes

Completed but did at 110kg 

+

12 minute EMOM

odd = 10 burpees

even = 5 cal on aB

Completed 

PM

5sets 80-90% effort 

AD 30cals 

20 T2B 

15 burpee jump touch 6" target above reach 

12 thruster 105# 

5 MU  - if shoulder hurts then pass right through the dip portion

rest 5mins 

switch the order of the movements each set record times for all of them

Ok messed this up. Did 5 rds all same. This was horrible lol 

Will update times tomorrow, they are on whiteboard. 

1st rd: 4:30-4:40 - all unbroken

2nd rd: 5:46 7/5 thruster rest UB

3rd: 5:52 8/4 thruster rest UB

4th: 6:30 7/5 thruster rest UB

5th: all unbroken but 6:50

Burpees. Turtle pace come 3rd round and beyond. 

Got T2B and muscle ups unbroken each round. Muscle ups hurt a lot. Last two rounds had to skip dip. Shoulder was killing me. On burpees could barely press up from push-up. Assuming from Saturday. Thrusters. What a pussy. Got first and last round unbroken.  Not others. 8/5 or 8/4. Total  vagina here with these. 

I'm unbelievably sore all over from Saturday haha

Shoulder is very bad right now unsure why exactly. Very painful on many movements and just all day. Hoping calms down a bit. But, I knew was only matter of time before it would come out so.... I'm ready to push through as we are in important pjaE approaching opens. 

Friday & Saturday

Friday : 

Did gameday type wod to warmup for Saturday. Went through all movements, mobility, etc

Saturday: 

"Arena attack comp"

Wod 1:

4 min of thrusters @115

Rest 1 min

5 min max calorie row 

Thrusters : 109

Calorie Row: 122

*think we got 3rd in this 

Wod 2: 

2rds 

100 DU

80 KB (70)

60 box Jumps (30)

40 walking lunge (KB)

20 wall ball ab mat sit-ups 

Time: 14:32

* we were 4th on this wod. Hurt us a bit. We were fine whole time. Some mess up on DU, chase did big sets on KB but slow. Box jumps we were rebounding but u could do 1/1 and u could be in air as they were getting off. Teams were faster doing it this way, but we couldn't find rhythm with that. 

Wod 3

"grace" + heavy randy

We finished in like 5 min. 

This not super great wod but our reps were clean. Think we got 3rd or 4th. Few teams In front dog shit reps and weren't even top 10 for the day. All grip for me on this one today. Grip was gone and still feeling here after the weekend 

Floater : 

Sled suicide relay

We took 2nd

Finals 

A. 3 rm axle shoulder to overhead from rack. I got 255.  Missed third on 265. 

B. 3 rds 

10 stone over bar (130lb stone)

20 dead lifts at 225 on axle 

*was 5 stones each and we split DL

Then, u had to relay race run weights down to sled when all loaded (500lbs) both pull sled back. We were behind other two teams into sled but came from behind and won by few seconds. Pretty awesome finish actually. Fun times. Stupid wod but fun times. Back was smoked. 

* happy with performances all weekend honestly. Breathing felt good. Never died on anything. Thrusters for heavy at 115 wod 1. Did 10 few sets then 8's. Chase def did well here. 

Rower ; maintained 1900-2000 for my time on rower.  Then last two I pulled 2400-2500 just Maxing our to get every calorie we could.  We beat all other guys on the thrusters but longer higher guys beat us on row by a lot which is why we only got 3rd-4th on wod. 

Finished second overall and own final so happy.  Too team was dominant.  Just better than us. 

Thursday, 122613

Night prior sleep:

Am bodyweight:

Body condition: shoulder rough. Feels unstable just the snagging and longer duration wods do it in. Time to start pushing though so it will simply have to just continue on. 

Programming:

AM

A. Snatch work - 8 minutes on OH catch positioning

B. SJ @ 80% x 1 x 2, 85% x 1 EMOM x 5 minutes

C. Back squat @ 75% x 3 x 4 sets

D. Pendlay row x 6 x 3 sets, rest 60 seconds

Nutrition:

Wed, 122513

Christmas Day 

Did PM part of Thursday 

For time:

50 kb swings @ 70#

50 walking lunge steps

50 T2B

50 push press @ 95#

40 db power snatch @ 70# *alternating

50 wall ball, 20#

30 burpees

Time: 17:30 

Lots of bad eating today.  Dam treats!!doing Thursday am tomorrow with long rowing work.  Friday the rows + just light prep work for movements at comp on Saturday. 

Tuesday, 122413

AM

A.  Power Snatch + OHS (1+1) - 10 minutes working on OhS positioning

50-60-65-70-75-80-85

B.  Power Clean + PJ @ 80% x 1 x 4

Skipped cauSe hands ripped c2b other day 

C.  Snatch pull @ 100% x 2 x 3

Completed at 90-95kg

D.  Strict HSPU - 8 minute am rap of 3 UB

Done. Only completed 13 sets ; depressing 

PM

1K row @ 3:30 pace - completed at 1:30 on dot

rest 3 minutes

10.8.6.4.2

power clean @ 185#

box jump, 36”

Time: 5:40

rest 3 minutes

1K row @ max effort

Time: 3:38

Nutrition:

Breakfast:  eggs + half bagel & OJ

Pre wod: 

Monday, 122313

Sleep night Prior: 2:30a-9a

AM body weight: 179

Body condition upon waking:

Feeling ok.  Right from being useless past weekend. But ready to get after it and back from the de load week. 

Programming: 

AM

A.  Back Squat @ 90% x 1 x 2, 95% x 1

150 x 1 x 2 reps , 155 x 1 rep,  160 x 1 x 3 reps.  

B.  Clean ; 80% x 1  x 4

110 x 1 x 4

C.  FS @ 75% x 3 x 4

110 x 3 x 4

D.  Pendlay row x 5 x 3 sets

Completed 

PM

5 rounds @ 90%

500m row

20 CtB pull ups

20 wall balls, 20#

20 kb swing @ 55#

80 double unders

rest 5 minutes bt. rounds

Times: 

5:20 - all UB

7:18 - all UB but DU, died here. 

7:23 - all UB but DU, arms grip wind

7:42 - all UB, tore bad on c2b so rest was longer to KB. DU sucked blood slipping rope out of hands. 

Skipped rd 5 with hand. 

Nutrition: 

Breakfast:  eggs + ORange juice with blonyx + wheat bagel little cream cheese 

Pre wod: amino energy with blonyx

Post wod: 2 scoops ultra gen 

Snack: kalio kookie 

Pre wod : little bit more amino

Post: ultra gen

Early dinner:steak too Caesar wrap

Snack: kill cliff

Dinner: steak tips + mash potatoes

Pre bed: A3 + O3 + 1/2 shot pro strength 

Sat & Sun: 21st &22nd

Useless 

Had league championships at CFF all Saturday and Comprtitors meeting at Earned Sat night.

Today (Sunday) had high school Hockey camp all afternoon then attempted to get caught up on few things. 

Wash of weekend. Looking forward to this week and going after my workouts. 

Nutrition focus also picking up now with new year. 

Friday , 122013

A. Power Snatch - 70%x2x2, 75%x1x4

Competed. 

B. Power Clean + Power Jerk - 75% x (2+1) x 2, 80% x (1+1) x 3

Completed. Ended up hitting 110kg for 2+1 also 

C.1 Clean Pull - 95%x2x2, 100%x2x2

Completed at 140kg

C.2  db bent over row x 4/side x 4 sets

+

10 minute amrap @ 80%

20 cal on AD

10 kb swings @ 55#

5 burpees over box, 24”

10 T2B

Score: 

-rest 4 minutes-

10 minute amrap @ 80%

150m row

20 UB wall balls

3 db manmakers, 45#/h

35 double under

Score:

Thursday, 121913

AM

A. Back Squat - 80%x2x3

Performed at 140kg - felt easy and good 

B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1 - completed

C. Jerk - 75%x2, 80%x2, 85%x1x3

Should bugging - climbed working technique reps versus weight 

D.1 Snatch Pull - 100%x3x2, 105%x2x2 

D.2 Pendlay row x 6 x 4 sets

^ completed all

PM

30 sec. Assault bike sprint @ max effort

rest 3 minutes x 8

Completed 

Calories on assault 5,5,5,5,4,4,4,5

Tuesday 121713

Am: Arena Attack Comp Wod 2

2 rds  - partner wod - chipper format 

100 double Unders 

80 KB Swings (70)

60 box jumps (30)

40 KB Walking lunges 

20 partner sit-ups passing WB

Time : 

Pm: 

A. Worked SqT Snatch 

Reps at 40 & 50kg. 

Some doubles at 60kg. Then. 65-70-75-80. No misses. Missed 85 shoulder started not to turn over 

B. Clean & Jerk 

SqT Clean *

80-90-100-110-120 no misses. Worked jerk % after 

C. 3k Row hiding 2:00-2:05

Monday, 121613

A.  @80%
20 Cal AD
10 Back Squats @225
15 bar lateral burpees
10 C2B
15 Cal Row
rest 4 min x 5 rds

Times:
1. 4:20
2. 4:50
3. 4:48
4. 4:51
5. 5:01

Holy legs. Was all leges. Burpees were probably the worst. Legs VERY heavy come this point. 

Sat 121413

Sore from yesterday. Neck bugging me. Pinched nerve or neck muscle pulled. Hopefully doesn't last long. 

1p

A. Mobility 

B. Back squat - just worked position. Loosen up. Low volume. Did hit singles. 

120-130-140-150-160. 160 fairly easy. Was happy with that 

C. HS holds - on wall, focusing on stability / pressing. Trying to have this stability overhead issue come to an end. Along with the shoulder continue to last.

Didn't do anything else. Motivation was down. Just tired today.  Going to do some aerobic light stuff downstairs at home tonight. Loosen up. Flexibility improving but not fast enough. Need to start focusing more daily. 

Friday, 121313

am: was early in am. Don't think I was at quite 90%. No sleep last night to kinda moving along. Will pick it up tonight!

10 minute amrap @ 90%

20 AD cal

5 hang power cleans @ 135

5 CTB pull ups

10 no push up burpee box jump, 20”

4 rds completed 

All unbroken, just felt like i wasn't moving very fast on anything 

-rest 4 minutes-

10 minute amrap @ 90%

150m row

3 PC @ 225# *did singles. Hands r beat

5 HSPU

7 Toes to rings

5 rds completed 

-rest 4 minutes-

30 on hard

:30 on easy 

X 8 intervals 

Completed 

PM: Competitors Training - Team

Lined up with a lot like tomorrow. Will get to AD work tomorrow and maybe hit the 3 rd one also. Was looking forward to that one. 

A. Power Snatch Work - 15 min

155x3. 165x2 175x2 186x2 195x1 

B. Power Clean + Split Jerk

225-225-245-255-265-275-286-296(miss jerk)

C. AMRAP 12

Partner 

100 Double Unders 

80 Wall balls (30)

60 alt box jumps (30)

40 HPC (185)

20 Strict HsPU

Score: 1 rd + 115

* I did first 100 straight du. He did 40 wall balls straight. I did 31. He finished. Box jumps we alternated. HPC - we did 5 each all way through 

Strict HsPU - I did 15-16 of Em. Shoulders were smoke plus fr hspu volume this week. Only for like 2-3 strict a time. 

Rest 12-15 ish

AMRAP 12 

* 1 partner runs through then tags other in 

5 Front Squats (185) from floor 

10 burpees 

15 pull-ups. 

Score. I finished my 6th rd. he got 5.  

I got everything unbroken.  Recovery was ok. Burpees def slowed down. Front squats got easier with rhythm. Need to get bounce at bottom and not hang out at top; made easier. 

Destroyed now.  

Shoulder has been shitty for weeks. So unstable. Jerks are terrible now. 

Can't tell if shoulder is worse or something just "off". Feels like could dislocate at times, never does. Curious if just super tight somewhere else. In back maybe?

Very happy with legs and ability to go where I know I have not been able to in past; that's for sure. Pull-ups feel good also. 

Thursday 121213

A. Clean x 2 + Jerk
# =   100 - 105 - 110 - 115 - 120 - 125 missed jerk first one, then missed second clean second one. Clean feels good but don't feel strong right now. Esp squat wasn't great standing up. 

B.  Clean Pull
2x3 @140kg  3x1@145kg

C. Spent some time with people in class.
Played with Complex's + some Hang SqT Cleans
Complex 1: Hang Power Clean x 2 + Hang SqT Clean + TnG SqT Clean
used bumpers for this....185-205-225-230-240 
Complex 2: 3 pulls + Hang Power Clean + hang Sqt Clean + TnG SqT Clean
did 2 sets at 240
Complex 3 : SqT Clean + Front Squat + Push Jerk -
did 2x1 at 235lbs. 
***nothing on this was failure, just worked in on their sets and worked on my technique / speed. 
Complex 4: 5 rep Hang SqT Clean
185 - 225 lbs

D. Pendlay Rows 5 x 5 - ascending
60 x 5   65 x 5  70 x 5  75 x 5  80 x 5

E. Strict HSPU

10-7-5 regular height

Few sets of 5 to 20kg+15kg+10kg

Then, just some Hs holds. Pushing stretching stretching our shoulders a bit. 

Wed 121113

am

AMRAP 10
5 burpees
5 pullups
10 box jumps (24) step down

rest 5

AMRAP 10
10 cal AD
10 Wall ball
10 T2B

Scores: 
10+10
&
7 rds - unbroken

Tuesday 121013

A. Deficit dead lifts  5 sets of 3 @70%

Used 160kg off inch and half - 2 inch deficit. Used double overhand Since lighter weight 

B. 15-12-9

Strict Pull-ups 

Strict HSPU

Died here. Hspu were bad. Fail a lot. 15 unbroken. But very hard. 15 strict use to be easy. 12 was small sets. 9 mostly singles. Bad bad. Did for fun with another guy thought would be quick and easy. 

Pull-ups 15 and 9 unbroken. 12 was 2 sets.  

Didn't get to my ad work today. Adding in tomorrow am. 

Monday, 120913

A. Clean Work 

100-105-110-115-120-125-130-135(f)-137(f)

*was working some new technique stuff. Felt good so climbed. Only missed once at 297 and missed the 303.  This was simply having no legs and bottom position not great. Super tight from weekend. 

B. Back Squat

130x3 140x3 145x3 150x1 x 3 sets 

C. 

1 min AD

1 min GHD

1 min row holding 1:52

1 min Box Jump - step down 

1 min rest

X 5

Completed. 

- 24 - 29 cal was range 

- legs / hips - fire 

- headache 

Wed, 120413

Making up some stuff today. Will be traveling to Dallas tomorrow. Lifters lifting Friday and Saturday so. . .

A.
1 min of AD
1 min of GHD
1 min of shuttle runs
1 min of DU
 did 3 rounds, 80% ish almost as warmup

B. Back Squat 3x5 @80%
performed at 140kg (308) for 3 sets of 5

C. Push Jerk Work - worked technique at up 70kg..for some doubles triples, getting under and through. issue is overextending of the back. Assuming lats upper back to tight. Will work on this. 

D.
amrap 10
15 cal ad
5 c2B pullups
7 KB Swings (53)
3 HSPU
Score: 5 rds + 10 cal 
(i think. . .all unbroken, same pace whole time. Each rd was like 1:30...little space between stations cause classes) 

rest 5-10 or so 

amrap 10
15 cal ad
9 wall ball
9 t2b
score : 6 rds 

Tuesday, 120313

Body is a mess right now. Mentally not in it.

Going through motions right now. 

One session at night, barely anytime today. 

A. Power Snatch work + pulls 

Climbed to 75kg. Was getting ugly. Snatch is bad right now. Shoulder won't pull or turn over. Can't pull under bar at all, sucks.  Basically muscle snatching.  Frustrating 

B.
500m Row
30 KB Swings (70)
30 Burpees
dont know my time with this. clock got shut off, swamped night at gym. rowed the 500m at like 1:45, did the 30 kb swings unbroken, burpees were SLOW. mentally def not in it, but wanted to at least keep myself moving. body is falling apart right now and kinda being a bitch about things. will snap out of it. 

rest 5-7 minutes or so i believe. 

500m row
21 bodyweight deadlifts
21 no push burpee box jumps
again, no time, but 500m row in like 1:48
DL unbroken, box jumps fairly slow...breathing wasn't Great today, legs were also dead. 
Shoulder is killing me right now. also bicep and elbow on same side. i know all tied together. 
going to hit some stuff tomorrow from thurs/fri programming. fly out Thursday am for American Opens. have 5 lifters there this weekend. Going to try and train at local CF out there few days, keep myself breathing. prob add in :30 on :30 on work, basic aerobic when i can...will use hotel gym if need be. Will get to what i can with all for sure. 

Monday, 120213

Took weekend off after the 4 days on in row last week. Worst move ever. Feel like dog shit today. Everything hurting. Elbows, knees, shoulder.  I know not to take 2 days off ever and do nothing, no clue why I did. Had packed weekend and just it distracted.  Paying for it today. 

Didn't have time or mindset for double sessions today and hurting so had to plug and play. 

A.  Mid hang clean + Clean.   Climbed to 110.   Had nothing today. Did some clean at 110 also. Horrible!  

B. Back Squat 3x3 @85%. 

Completed 1 set. Failed on 3rd rep second set. Called it a day. Had nothing ....

Skipped EMOM as bicep shoulder not good so didn't want to throw muscle ups in mix

C. Breathing work

400m row

20 ub wall balls

30 DU 

10 alt DB snatch (70)

15 burpees 

Completed. 

Videos on Vimeo. Will get on here when at computer. 

Friday , 112913

A.  Power Snatch work - 12 minutes

Skipped - did last night. Went up to 155 for some reps was easy. 166 for ugly. 176 wasn't happening. Frustrated there. I know we have done much so. But def gonna work on this a bit. Since can't full snatch, NEED to be able to power snatch 100kg dammit. 

B.  Clean pull x 1 + pc x 1 + clean pull x 1 + HPC x 1 x 5 sets

Got 255 on bumpers. 265 missed HPC. Hands super sensitive and nothing in legs today though. 4th day on so body feeling it. 

C.  Heaving snatch balance - 6 minutes of work and positioning

Didn't do

+

For time:

1K row - hold 1:45 pace

25 HPC @ 225#

25 burpee box jumps, 30”

25 T2B

Time: 12:04

* row was 3:37. 

HPC were some sets of 5, 4,3 etc. ended with 4's 

Burpee box jumps, legs were gone and breathing heavy. T2B was grip and hips. 

Can't wait til Sunday day off hahaha

Thursday, 112813

Am: 

Scores:

Hit the 1:38-1:40 pace for 9 put of the 10 rows. The one I didn't totally mental and shut down. The D on floor was when my legs said f u to me. 

I was really happy to be able to keep it on the row. Cause 3 in I thought no way. 

Calories dropped off a bit. Shitty AD so need sure accuracy. We are waiting on arrival of the assault bikes. 

Wind was ok. Legs burning a lot. Still having quad issue in left leg. Down near knee. Hoping just aggravated gonna keep pushing through. 

PM

7p

3 rounds of

20 pull ups

20 back rack reverse lunge steps @ 135#

20 cal on AD

-rest 90 seconds-

Score 10:15 

Video below. 

Holy legs!  Like upper leg, hip flexor. Ben rd 1 ; had NOTHING on AD. Schedule been off this week as haven't rested cause was sick Monday. So, prob didn't help. Fun workout, rough on legs. Breathing was ok. Recovered fairly well. Third round def felt the lunges. 

Wed, 112713

AM

A.  Power Clean Cluster; 1.1.1.1 x 3, rest 10 sec.,r est 2 minutes @ 85% of 1 RM

completed at 115kg  - was fine throughout sets. but developing a random "jump back few inches" issue...curious to see if this stems int he squat clean also, and will develope to an issue. Will keep close eye on this at start cleaning (sqt) again. 

112713 115kg x 1.1.1.1. Final set from Brandon Petersen on Vimeo.

B.  SJ x 2 singles @ 83% x 5 sets, rat 60 seconds
climbed to 110kg x 2...went 120, only got 1. Jerk felt horrible today. NO shoulders. 

C.  Snatch pull @ 90% x 4 x 3 sets
completed

D.  TGU - 8 minutes of work
did few, shoulder was killing. Did hs practice instead, freestanding. 

PM

30 sec. amrap DL @ 155

30 sec. am rap box jump, 24”

30 sec. AD for max calories

rest 6 minutes x 4

+

20 sec. amrap PC @ 115

20 sec. amrap S2O @ 115

20 sec. amrap burpee

200m row in max effort

rest 6 minutes x4 rounds
completed. Scores below. 

Tuesday, 112613

AM

A.  Clean - 10 minutes here.. just working on positioning and feel with your wrist

Worked up to 110kg. Working some technical stuff. 

B.  back squat; 2 x 2 @ 80%, 2 x 2 @ 85%, 1 x 2 @ 90%

130x2. 140x2. 150x2. 155x2 160x1

112513 155kg x 2 BS from Brandon Petersen on Vimeo.

C.  RDL x 3 x 3, rest 60 seconds @ 75% of 1rM bs

Didn't do

+

10 minute EMOM

odd = 20 UB wall balls

even = 15 cal on AD

Completed. All unbroken 

112513 EMOM x 10 WB/AD from Brandon Petersen on Vimeo.

PM

A. Back Squat - to heavy single 

140-145-150-155-160-165-170(Pr)- 172 (fail)

112513 170kg BackSquat from Brandon Petersen on Vimeo.

B. 

4 rounds @ 80-90% effort

400m row

15 CTB pull ups

15 db thrusters @ 40#

15 T2B

20 cal on AD

rest 4 minutes

Videos below 

Rd1

112513 WOD rd1 from Brandon Petersen on Vimeo.

rd 3
Untitled from Brandon Petersen on Vimeo.

rd 4 
112513 WOD rd4 from Brandon Petersen on Vimeo.

Monday, 112513

body:   feeling ok....VERY tired, bit run down.
am:  went to meet Dan in Manchester, for supposedly some hill sprints.
what really happened. . .
Torture for about an hour.
Hill sprints, were very steeep, about 30-:40 of work, then a trot / walk down hill and around to starting line again. we did 8 total hill runs here. Was mile jog to get there, we jogged up ski hill which sucked; then light jog back.
Back and shins/calves ON FIRE!
literally instantly sick. I have had this happen for years now. Sprint stride formats. .  even on rower, :30 on max etc...i get sick like instantly following the workout. Congester, runny nose, feel like shit. Going to look into why this happen.
Recovering now, ultragen + shake + food.
Hitting my am ./ pm stuff later today in prob two other sessions.
*UCK I hate running!


Normal Programming:
MondayAMA.  Clean - 10 minutes here.. just working on positioning and feel with your wristB.  back squat; 2 x 2 @ 80%, 2 x 2 @ 85%, 1 x 2 @ 90%C.  RDL x 3 x 3, rest 60 seconds @ 75% of 1rM bs+10 minute EMOModd = 20 UB wall ballseven = 15 cal on ADPM4 rounds @ 80-90% effort400m row15 CTB pull ups15 db thrusters @ 40#15 T2B20 cal on ADrest 4 minutes

***UPDATE did nothing. Felt like crap all day. Heading to bed now, sleeping late. hoping to feel better then and do todays tomorrow and so on.

Saturday, 112313

Body:  felt good this week...today was a bit rough. Shoulder acting up again, sore. Overall was sore, but feeling ok.  taking tomorrow, off, have LuLu lemon event in the am, then going to mobilize and loosen up in afternoon for a while. Back at it on Monday.

A. 3 position clean pull
used 130kg for 5 sets. 
B. Snatch RDL + Mid Pull
used 90kg for sets; stayed there. Back was feeling it
C.
amrap 10
10 wall ball
10 russian kb (70)
10 T2B
Score: Unsure..video below
112313 1st AMRAP 10 from Brandon Petersen on Vimeo.

rest 4 min

AMRAP 10
20m down and back x 2
10 pullups
10 pushups
10 cal Row
Score: 5 rds + Run i believe   video below 
112313 2nd AMRAP 10 from Brandon Petersen on Vimeo.

Friday, 112213

Today's programming be pushed til tomorrow.

Today, have Dr's and meetings all day and then CF Earned tonight with bunch of competitors, getting gyms together.



Friday PM:

A. Power Clean Ladder
205-225-245-265-285-295-305(miss x 2)
B. Team of 2, guy girl , opposing Gyms
150 Wall Balls
100 Pullups
100 Burpees
150 Double Unders
Time: 12:20
*i started on wall balls, did 55. . . then sets of 20 or so...then unsure. 
She was first on pullups, did like 16....i think i did 55-57 my first set....we won the wod. Burpees we did 10/10 at first, then 5/5 for while through...double unders, my shoulders were dead...wind wasnt bad, just shoulders, dead come the burpees. 

Thursday, 112113

AM

A.  front squat - 4 reps EMOM x 6 minutes *each one w/ a 1 sec. pause in bottom
100-105-105-105-107-110
112113 EMOM FS from Brandon Petersen on Vimeo.

B.  Power Clean Cluster; 1.1.1 x 3, rest 10 sec., rest 2 minutes
didn't do, still not skin on thumbs..healing though 

C.  Weighted CTB pull up x 5 x 3 sets, rest 60 seconds
completed ; just used 26# 

D.  Back rack reverse lunge step x 5/leg x 3 sets @ *tough weight
completed 80-85-90-95-100kg

E. AMRAP 8
30 DU
5 20m Shuttle Runs (10m down and back)
Completed with Lynn, help get her moving with shoulder issue. 



PM

12 minute grinder effort

50m sled push @ bwt

100m FW @ 100#/h

35 double unders

completed. think was on double unders in 4th round...my calves were on fire!!! from earlier today also, but the sled and DU, wow...breathing was ok. Grip on farmers carry sucked. used 100 DB's ...sled and DB outside, DU was inside. 

Wed, 112013

A. Bring Sally Up (got talked into,but was for good cause)   =)

B. Max Lever Holds
112013 Lever Hold - building back up from Brandon Petersen on Vimeo.

C. Mobility

Tuesday, 111913

AM

A.  DL @ 80% x 3 x  5 sets, rest 3 minutes

B.  Snatch pulls (2 position - floor and mid hang) @ 90% x 2 x 3 sets

C.  DB strict shoulder press x 3-5 x 5 sets, rest 60 seconds

D.  Reverse hyper x 8-10 x 3 sets @ 50% of 1 RM back squat



PM

8 TnG DL @ 275

20 Tng box jumps, 24"

25 sec. aD sprint @ max effort

rest 5 minutes x 3

+

12 kb swings @ 88#

20 sec. am rap 10 meter shuttle sprint

20 sec. row @ max effort

rest 5 minutes x 3

+

40 sec. row @ max effort

rest 3 minutes x 3

Tuesday, 111913

AM

A.  DL @ 80% x 3 x  5 sets, rest 3 minutes

B.  Snatch pulls (2 position - floor and mid hang) @ 90% x 2 x 3 sets

C.  DB strict shoulder press x 3-5 x 5 sets, rest 60 seconds

D.  Reverse hyper x 8-10 x 3 sets @ 50% of 1 RM back squat



PM

8 TnG DL @ 275

20 Tng box jumps, 24"

25 sec. aD sprint @ max effort

rest 5 minutes x 3

+

12 kb swings @ 88#

20 sec. am rap 10 meter shuttle sprint

20 sec. row @ max effort

rest 5 minutes x 3

+

40 sec. row @ max effort

rest 3 minutes x 3

Monday, 111813

*only had time for 1 session today. Been pretty sick since saturday night, trying to fight through the cold. 

A.  Back Squat - 2 x 3 @ 80%, 1 x 3 @ 350#, 10 reps x 1 @ 75%135kg for 2 x 3. . . 155 x 1, 160 x 1, 165x1 . . . 125 x 10 

B.  OHS work - 8 minutes on positioning and feel didnt get to - will work a lot this week, with my mobility 

C.  High Box jump x 2 reps x 5 sets, rest 60 seconds
built up to 54" x 2 reps. 

D.  Weighted plank holds x 60 sec., 30 se.c off x 2180lb for :60, then 205lbs for :60 
11813 205lb :60 sec plank hold from Brandon Petersen on Vimeo.


PM

400m run

20 db hand squat cleans @ 40#

15 burpees

10 ghd sit ups

-rest 4 minutes bt. rounds x 5 rounds @ 90% effort
PERFORMED TWO ROUNDS. . . no wind, still very congested. 1st round was 4:23, unbroken reps. second was 5:10, unbroken also for the sqT cleans, but slow reps and cycle time; but never put them down. 

Sat , 111613

McCauley Seminar today 

Filled in what I could. 

A. 4 rds

5 Bar muscle up

10 S to OH (155)

10 cal Row

5 HnG SqT Cleans (155)

Score: 13 something 

+

:30 on HARD

:30 on EASY

X 12 on Rower 

+

5 burpee touches AFAP

Rest :10 sec x 5

B. Power Clean + Split Jerk

100-110-115-120-125-130-135(fail)

Went to power clean. 

Got 290 - 295 - miss 305 2x

- stopped there 

Friday, 111513

didn't get to my workouts today.
Had McCauley and Szela in town today so was going over a lot of stuff plus setting up for tomorrow.

A. Step 1 - Hang Sqt Clean
*so Pendlay step one clean, and go....got 225-245-255-265-275 on this. Went 285 and just didnt get under fast enough
B. Power Clean  + Split Jerk
225-245-255-265-275-285-290
went 300, powered cleaned it 6x (with bumpers, not comp plates, so prob not really 300, but oh well)...went 6 for 6 with power cleans.... 0-6 with jerks.
Having not jerked in quite a while though, sure i can't really complain. Timing was off ; back foot split WAY TO MUCH, to long of a split, just hips to go straight down, back foot down driving chest through; versus throwing back foot back, hips retreating with it. Bastard.
happy with the power clean...none were that difficult. I want 3 plates power clean dammit!

Thursday, 111413

AM

A.  Zombie squat - got 130kg for pause in hole for single ....previous got to 100 x 5 with 2 second pause
111413 130kg Zombie w/ pause from Brandon Petersen on Vimeo.

B. Front Squatted - up to 140kg 
111415 140kg x 1 FS from Brandon Petersen on Vimeo.

PM




12 minute @ 90% effort

3 stone to shoulder

3 burpee MU

3 strict HSPU

111413 AMRAP 12 3/3/3 from Brandon Petersen on Vimeo.

am session:
A.  Clean pull x 3 x 3 - rest 60 seconds
performed 3x3 at 140kg
111213 Clean Pulls 3x3 @140kg from Brandon Petersen on Vimeo.
+
3 rds of ,
400m Run
30 Cal Row
20 Cal AD
10 Deadlifts (275)
rest 5 minutes between rounds
did this with Lynn, so paced throughout, just worked extra aerobic stuff; didn't go nuts. 5-5:30 per round.  

pm session: 6p

5 TnG DL (clean grip)

7 no push up burpee box jump, 24”

20 sec. AD sprint @ max effort

rest 5 minutes x 3
completed - rounds below..first two rounds at 170kg...then dropped to 150kg, hands were super sensitive; struggling holding on. 

111213 WOD 1 rd 1 from Brandon Petersen on Vimeo.
11213 WOD 1 rd 3 from Brandon Petersen on Vimeo.

+
8 kb swings @ 100#

8 burpees

25 sec. AD sprint @ max effort

rest 5 minutes x 3
completed - rounds below
rd 2
111213 WOD 2 rd 2 from Brandon Petersen on Vimeo.

rd 3 
111213 WOD 2 rd 3 from Brandon Petersen on Vimeo.

Monday, 111113

A.  Back Squat; 8 @ 75%, 5 @ 80%, 3 @ 85%, 10 @ 70%

Did 126x 10 (accidentally did two extra reps.  Then did 135 x 5.  Then went 145kg x 3. Then 120kg x 10. 

B.  EMOM x 8 minutes = 1 FS @ 275#

Completed at 125kg EMOM x 8. No failed attempts 

+

4 rounds @ 90% effort

400m run

20 kb swings @ 55#

15 pull ups

30 double unders

300m row (holding sub 1:40)

rest 4 minutes bt. rounds.. keep same times each round… breathing work

Completed only 2 rds. 7:30p class I had. Time got away from me. 

Round 1: 4:44 - felt decent. Run was good pace or me. All unbroken just stations not ideal with class going. Signing people. 

Round 2: 5:12 - was breathing hard and had tough time rowing in 30'a here. 

Sat, 110913

In House Comp

A. Complex :

Hang Clean + Front Squat + TnG Clean

255-275-287 *got hang power clean and front Squat. Missed the tng squat clean twice. Caught couldn't stand up. Second time missed it 

Rest 5 min (approx)

 Max effort 500m Row 

Score: 127.6. - believe this is a PR. Legs were destroyed. Not crazy breathing which was happy with. Recovery was good 

B. Teams of 3

4k row (scored separately) 

+

100 Wall Balls

50 Power Cleans 

100 Double unders

50 burpee BJ

400m Buddy Carry Run

I was on row for first 2200. Then did all DU + 35 of the Burpee BJ. 

Carries Maureen the whole 400m. And then jumped on and finished the last 350 row. 

C. :45 on , :15 off stations - 3 rds through each person 

1. 1 arm KB Thruster (swap every 5)

Used 70# KB. Got 10 each time and stopped 

2. Burpee Plate Hops 

Stayed 15-18 each rd

3. AbMat Sit-ups 

28-32 each round 

Test 30-45 min or so 

4 rds 

5 strict C2B with 18#

15 Ring Push ups 

NFT - rested in between rounds 

*treate more strength isolated focus. 

Thursday, 110713

AM

12 minute amrap @ 80%

10 back squats @ 135

10 CTB pull ups

10 push ups

30 cal on aD

Score:

-rest 6 minutes-

12 minute amrap @ 85%

200m run

15 T2B

15 db power snatch r arm @ 50#

15 db power snatch l arm @ 50#

Score:

-rest 6 minutes-

12 minute amrap

60 sec. amrap double unders

60 sec. ghd sit ups

60 sec. row @ 1:48/500 pace

Score:

PM

A.  Box Squat 

Did wrong and climbed in heavy 3 rep 

135-140-145-150-155-160 - all completed x 3 reps - to just below parallel

B.  OHS positional work - 10 minutes

Felt like shit

C.  Squat clean work - 10 minutes 

Also felt like shit 

Head not in it much this week with all going on. In house competition on Saturday then will do Friday stuff later in day on Saturday. 

Videos on Vimeo also

Wed, 110613

Worked some Light barbell Clean stuff; just holding positions...nothing felt good though.
Lack of Mobility starting to erk me as of late.

Had Krista up as I was working with JP tonight and she worked on ton of mobility stuff with me. She is coming up every Wed and we are spending time; also will be traveling down each Sunday to them as much as i can for mobility class.

need to start making point to hit this stuff numerous times a day.

Tuesday 110513

1st session

A. Snatch Grip DL x 2 + Snatch High Pull x 2 - climbed to 105 last 2 sets

B. CG RDL @22X1 x 3 x 3

Last set at 110
100513 110kg x 3 RDL from Brandon Petersen on Vimeo.

C. Strict Press 5x5

55-60-65-70-73 * maybe Pr. 160lbs x 5. Unsure have done on strict press.  

110513 73kg x 5 strict press. 160lbs from Brandon Petersen on Vimeo.

Few hours later 

D. :30 Sprint on Rower 

Rest 4 min x 10 

Scores below 

E. 3x 15-20 GHD Sit-ups 

Monday , 110413

A. Back Squat - hit 275 x 20. Def a 20 rep Pr. As haven't done in long time. Prob not max reps as mentally not really with it. I'd like to get 285-295 x 20
110413 275# x20 rep from Brandon Petersen on Vimeo.

Rest 10 min

B. Max Wall Balls 

Score - 81

- arms literally going numb lol. Could barely hold ball. I stopped cauSe was barely making target
110413 81 WallBalls from Brandon Petersen on Vimeo.

Rest 10 min

C. 10 sets of 10 unbroken C2B pullups AFAP

Time :  5:47 

Got all unbroken. Ripped hand so made butterfly tough. Did few normal lips but got it 10 unbroken each time. 

110413 10 sets of 10 unbroken C2B. from Brandon Petersen on Vimeo.

Saturday, 110213

At Earned 

"Helen meets Grace"

Partner wod with Chase. 

8:42 total time 

Rest 15

Back Squats Singles 

315-325-335-345 (w/ bumpers)

Rest 5-10

AMRAP 12

3 muscle ups

6 hspu

12 cal row

24 DU

Score: 7 + 9

Rest 5

EMOM X 5

3 x PC + PJ @185 - not TnG

Completed 

Friday, 110113

Update 

Thursday, 103113

A.  Front squat; 5.3.3.2.2, rest 2 minutes
120x5, 125x5, 130x1, 135x1  * zero core/midline. Back has been bugging me a bit since Deadlifts. Other days CGDL didn't help. Surprised i got the 125 for 5...after that, had nothing in core ..collapse over and over. First rep was easy on each, then second, would lose going down.  B.  OHS positioning work - 8 minutes - did, but sucked =( 
+
For time:
30 db squat cleans @ 50#/h
60 cTB pull ups
30 db thrusters @ 50#/h
60 t2B
Time: 20:10 
wow, back was screaming at me  =( 
DB SqT Cleans - destroy my back. Not flexible that...reaching down to ground...what is this? Hamstrings? Back? 

Videos on Vimeo of the Squats, trying to upload the vid of the workout. 

Tuesday, 102913

A. CG DL 

Climbed to 200kg x 3.  Went 220kg for 1. Failed. It pulled me fwd to much 

B. Mid Hang PC - tough triple 

100x3.  110x3. 115x3. 120x1 (failed second rep)

C. EMOM x 6

4 tnG PC @225

Failed very last rep , last minute lol. 

My back was toast at this point. Catching wide feet. Had nothing honestly. 

D. 

:30 AMRAP DL (bw) used 175#

:30 no push burpee box jump (20)

:20 row max meters 

X 3 ; rest 5 between 

17/?/131

21/11/129

26/10/125

Back was smoked from start but loosened up an felt better. Legs felt it come rower. 

Monday 102813

A. Back Squat to heavy single in 12 min

100-120-130-140-150-155-160(fail). Bailed over head, got lazy went onto toes.  Head not in it today, lot going on and weekend sucked. 

B. skipped the 85%. Back was feeling that dumb bail

C 

Amrap 10 

10 wall bAlls

10 pull-ups 

30 pull-ups 

Score: IdK

Did well but iPad was dead and I can't count. Unbroken wb and pull-ups whole time. DU been much unbroken few messups. Busy night tight corners.  But felt good 

Rest 5

AMRAP 10 

10 R arm DB thruster 

10 al arm

500m row

Sat, 102613

8pm

Headed to gym after masters competition for some work 

A. Push Press 5x3

* focus wasn't heavy as haven't in a while with wrist etc 

80 x 3 85x3 90x3 95x3 

B. 

:30 on Hard

:30 on Light

X 12 min on Row

*2915 meters 

Friday, 102513

Programming:

A. Snatch High Pulls 

Climbed to 100kg

B. Deadlift 

Was some singles at 85%, but felt good and climbed. 

Went 200kg - 210kg - 220kg - 227kg (500lb).  PR!!!!!!

C. 

:15 Sprint on AD 

Rest 3 x 10

Felt good here. Recovered well between and continued to output the same 

PM Session:  pre Halloween party 

A. SqT Clean + Hang Squat Clean - Complex 

100-110-115-120 (missed hang)

^*had no grip and not much legs honestly on this 

Halloween Party - hour later 

Teams of 3 - 

Long row - pull-ups - box jumps. 

200m intervals rowing.  All in low to mid 20's.  

Pull-ups. Did 30 then sets of 15-20 for team. 

Nutrition today:

Good breakfast.  Good pre and post tody but lack of whole food middle of day. Good dinner and post dinner. Continued with aminos in between today though so feelings ok. 

Back: tight!

Thursday, 102413

Programming: all videos below
1st session: 2nd session below
10 minute amrap @ 80% effort
20 cal on AD
10 UB wall balls
10 burpees
-rest 5 minutes-
10 minute amrap @ 90% effort
200m run
10 thrusters @ 95#
20 double unders
-rest 5 minutes-
10 minute amrap @ 95%
5 Hang squat cleans @ 115
10 T2B
40 double unders

wod 1
102413 AMRAP 10 #1 from Brandon Petersen on Vimeo.

wod 2 
102413 AMRAP 10 #2 from Brandon Petersen on Vimeo.

wod 3 
102413 AMRAP 10 #3 from Brandon Petersen on Vimeo.

2nd Session: 6:30 p
AMRAP 3
ladders, 1 db snatch each arm (80) , 1 muscle up..2 each arm, 2 muscle up etc...
Score:got 5 db snatches into the 5 on that ladder

rest few min

AMRAP 3
5 Goblet Squats (70)
5 Burpees
5 Box Jumps (24)
Score : unsure, was total leg burner 

rest few min

10-20-30-40-50-40-30-20-10 of Double Unders
Score: 3:33

Nutrition:
Breakfast: eggs + english muffin with peanut butter + OJ w/ HMB

Pre: aminos + Creatine

post:  ultragen 2 scoops within 10 min....then sfh recovery + creatine following the ultragen....then like 15 min later, grilled chicken caesar wrap 

Snack: Endurance SFH with Black Coffee 

Post 2nd workout session:   continue drinking endurance sfh and coffee +  1 scoop of Ultragen

Snack: quest peanut butter cups 

Dinner:  steak tip Caesar wrap  (845pm)