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World-Class Fitness in 100 Words




*
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.—
Greg Glassman, founder of CrossFit "What is Fitness?"



Sunday, June 30, 2013

Sunday, 06302013

Sleep: 1:30a - 7:45a

Body:  legs still tremendously sore. Going to flush them them today, long & light / stretch etc. Upper back is very tight. Shoulder sore.  

Programming:
Rest Day.  

Nutrition:
Wake up:  piece of dark chocolate + pro strength 

Breakfast: 

Saturday, June 29, 2013

Sat, 06292013

Coached team at CFN competition.  

Didn't get to my workout, but honestly legs are smoked from yesterday.  Will attempt to flush and stretch tomorrow; get ready for Monday.  

Nutrition: 

Terrible day .... Barely ate anything til late afternoon at chipotle after comp. has veggie flat bread and bagel throughout whole day.  At night, pizza , hot dog and milk duds at movies. Lol. Big "cheat" night per Se.  Hahaha.  Back on track today!

Friday, June 28, 2013

Friday, 06282013

Sleep night prior: 2a - 9a

Body condition:

Programming:
A. Snatch (Power) - Single 
B. 2.4.6.8.10
Front Squats (275)
HSPU
Time: 20+ min
C. 5 Rds 
7 SqT Cleans (115)
5 Muscle Ups
21 T2B
Time: 18/59

Nutrition :

Thursday, June 27, 2013

Thurs, 06272013

Sleep: 2a - 8:30a

Body: bad moving doing nothing yesterday.  Hips killing me. Shoulder sucks. Today should be fun. 

Programming: 
A. Clean - low blocks - 2.2.2.1.1.1
225-235-245 x 2. Missed 2nd at 255
Went 275 for single and missed twice. Pull easy, just had nothing today. Was being lazy, couldn't stay tight etc. sucked   

B. OHS -135-165
^ went 3 reps. Really trying to fight for position. Shoulder killing me but also realized big reason is simply my terrible position currently.  Operation mobility in affect. Will be seeing Gina twice a week for ART. 

C. SA DB Row 2021 3x6 each side
Went to 70# DB. Slow movement, very static in a sense / controlled. Weren't tough. Focused on pull-up scaps back, retracted, squeezing.
D.
75ghd - finished in like 3:40. 
30 TGU (53) - did like 10 each, shoulder (left) didn't want hold Kb anymore. 

Wednesday, June 26, 2013

Wed, 06262013

Sleep night prior:  2am - 8:15a

Body:  shoulder sore. Stiff, but feeling ok. 

Programming:  
Rest Day

Nutrition: 
Breakfast - builder + pro strength + bacon & strawberries 

Lunch: chipotle bowl steak and rice 

Coffee 

Dinner: 

Tuesday, June 25, 2013

Tuesday , 06252013

Sleep night prior ;  12:30a - 8:30a

Body: very very sore. Shoulder mostly. 

Programming :
A. Power Clean + Push Jerk ; 5x3 (range 80-85%). Max on complex is 260 
Sets: 205-210-215-220-225 - no misses
06252013 PC+PJ from Brandon Petersen on Vimeo.

B. Snatch High Pulls 3x3 

C. For Time:
500m Row
50 C & J (95)
500m Row
Time : 9:13
06242013 from Brandon Petersen on Vimeo.
***was dead. Rowed first 500 in 1:45. On clean and jerk, shoulders were dead. Unsure if weekend an yesterday did me in, but ran out of gas quick. Legs shoulders and wind. Wind and shoulders more.  Dam...

Nutrition: 

Pre breakfast : half builder bar 

Breakfast: eggs + bacon + strawberries + OJ w/ beta alanine 

Pre WOD: Cytoblast + HMB + bcaa's 

Post WOD:  Sfh recovery + oats + bcaa's + glutamine 

Monday, June 24, 2013

Monday, 06242013

Sleep night prior: 1:30a - 8:30a

Body:  tremendously sore from Saturday. Shoulder super cranky as expected with OHS. Should make for interested day today with thrusters and MUscle ups 

Programming:
Noon 
A. Front Squat 5x3 @33X0
215-225-235-245-255x2 * failed on third ; lost footing.
06242013 FS Tempo from Brandon Petersen on Vimeo.

B. Squat Clean Cluster 1.1.1 x 4 rest :10, rest 2 
185-215-235-245 (failed)
***had zero legs at this point.  
C. 5 rds
7 Thrusters (155)
7 Muscle Ups
Time: 13:08
^was a huge pussy.  98 and sticky in gym. Miserable day and let it get to me. Muscle ups sucked. Rings were a pool of sweat, grip, shoulder = overall just a pussy mentally today.
06252013 5 rds from Brandon Petersen on Vimeo.
Video cut off also. Storage iPad. Had to clear. 

Nutrition:
Breakfast 9:30a.  Eggs + bacon + strawberries + OJ w/ beta alanine + builder bar mint 

Pre WoD:  Cytoblast + HMB + bcaa's 

Post wod :  Sfh recovery + oats + glutamine + bcaa's 

Lunch: 4p - tuna on wheat wrap, provolone and pickles + chips (health-ier ones)

Snack: Kellogs protein bar 

Dinner: 9:30p. - two burgers w/ cheese 
Snack 10p - peanut butter and natural jelly on crackers  + piece of dark chocolate 

Pre bed: 11:30p. Shot of Pro Strength

Saturday, June 22, 2013

Saturday, 06222013

Sleep: 12-6

Programming: lando Comp
WOD 1
A. 1 min of DU - got 100. But believe this was off. Counters said 120+. 
B. 8 min with Partner, max 4rel TnG Squat Cleans.  Went 235 / 250. For both and no more time. Catching too low, was tough standing up but had more for sure. Maybe start 250 if do over.  

Wod 2
AMRAP 8
20 OHS/FS(for female)
20 Box Jumps (24)
Think we got 6+ rounds 

Wod 3
60 KB (53)
75 Pull-ups
150 Wall Balls (alt- throwing to eachother) (14#)
75 Pull-ups 
60 KB swing 

We finished in 14:46

NUTRITION:
Shitty today. Rushing this am. Had Pro strength And bar + beta alanine. 

Then liquid diet all day. Protein bcaa's oats HMB etc

Dinner: steak tips + chicken tenders + mash potatoes + cheese and crackers at 99





Friday, June 21, 2013

Friday, 06212013

Sleep night prior:  3a - 9a

Body: legs still feeling it. Back tight not bad though. Shoulder still not happy. 

Programming:
Today did some stuff but took most rest from long grueling stuff as lando comp is tomorrow and shoulder is goin to take a beating. Didn't want to ruin next week. 

A. Power Clean + Split Jerk - Heavy single 
Climbed to 265 stopped.  

B. Practiced TnG Squat Cleans for Rythm for tomorrow 

C. GameDay Styke WOD
3rds
4 TNG Squat cleans @135
10 Pull-ups
15 Partner Wall ball Practicing for tomorrow 

3 rds
25 DU
15 Partner Box Jumps


Mobility 

Nutrition:
Breakfast:   Eggs + strawberries+ OJ w/ beta alanine + builder bar

Pre wod: bcaa's + Cytoblast + HMB 

Post wod: Sfh recovery + bcaa's + glutamine + oats 

Lunch:

Thursday, June 20, 2013

Thursday, 06202013

Sleep night prior: 1a - 8a

Body: still VERY sore. Shoulder, hamstrings, quads and mid back. Long warmup today with mobility.  

Programming: 
A. Clean - Single 
225-245-255-265-275-290(f)-300PR
**290# couldn't stand up bad catch. Then shit talking begin. Put 300, somehow got it haha
06202013 SqT Clean from Brandon Petersen on Vimeo.

B. EMOM x 8 , 3 TnG Power Snatch @60%.  (120#)

***didnt get to TGU or T2B cause classes and coaches meeting.  Make up tomorrow. 

Nutrition:
Breakfast:  eggs + bacon + strawberries + Oj

Snack:  builder bar 

Lunch:  tuna on wheat with provolone and pickles.  + salt and vinegar chips 

Pre wod:  bcaa's + HMB + Cytoblast 

Post wod: Sfh recovery + glutamine + bcaa's + oats 

Dinner 10p  turkey sandwich , w/ bacon pickles + mashed (plain)

Pre bed: 2:45a - pro strength 

Wednesday, June 19, 2013

Wed, 06192013

Sleep night prior: 1:30a-8:30a

Programming: rest day
***needed badly 

Nutrition: 
Breakfast: eggs + strawberries +bacon + OJ + 3/4 builder bar 

Snack: builder bar 

Lunch: chipotle. White rice bowl. Double steak with hot sauce and lettuce 
Snack: Tutti Frutti  :-)

Dinner: tuna on wheat wrap + provolone & pickles.  + dirty salt and vinegar chips 






Tuesday, June 18, 2013

Tuesday, 06182013

Sleep night prior: 12-530a

Body:  trainwreck!  That workout yesterday messed me up.  Possibly the 69 c2b Instead of 50 an extra PC. But feeling it everywhere today. Wow. Shoulder hates me. Feel like I rhabdo in my biceps lol. 

Programming: 
A. Power Clean / Push Jerk - Single
225-235-245-255-260-265(f)
Shoulder killing me today. Couldn't drop an punch through so was left only only to split wide on these. Not happy with it but doing best can with shoulder right now. 
06182013 PC/PJ from Brandon Petersen on Vimeo.

B. 65% of A, EMOM x 8 min x 2 rep TnG : did at 180lbs - no misses.
06182013 EMOM from Brandon Petersen on Vimeo.

C. MAP - 80%
AMRAP 8
20 cal AD
15 Wall Ball
8 Ring Dips
Score : 4 rds complete, all unbroken. Wasn't dying, but wasn't super easy. Legs were burning, think especially from yesterday. As workout went on, they loosened up. Terrible warmup on my part.

rest 4 min

AMRAP 8
100m Run
15 TnG Power Cleans (95)
10 No Pushup Burpee Box Jumps (20)
Score: 3 + 100m + 12 PC

Nutrition: 
Breakfast:   eggs + Orange Juice + dark chocolate

Snack:   builder bar

Lunch: chicken ceasar wrap with sweet potato fries

pre wod: bcaas + cytoblast + HMB + beta alanine

Post Wod: sfh recovery + bcaas + glutamine + oats

Dinner: tacos , grassfed beef, tortilla, cheese and salsa + 2 pieces of dark chocolate 

Monday, June 17, 2013

Monday, 06172013

Sleep night prior:  12:30a-8:30a

Body: Shoulder is killing me.  The added exercises trying to strengthen, prob taking its toll right now; but hopefully will help in near future.  

Programming:
10a
A. Back Squat Cluster 2.2.2 x 3 rest :20, rest 3 min

B. Complex:  (didn't get to). Will tonight. Unsure what shoulder can handle with this point. 
Update: never got to it but shoulder throbbing all day. Figured give te day, as going overhead tomorrow. 

1p
C. AFAP
68 C2B Pull-ups
20 Cleans (225)
50 T2B
Time: 14:01
^ torn hands. No grip. Details to come. 
Counted after. Did 68 c2b by accident. Wa supposed to be 50 haha.  Idiot. Will have counter always.  Want a redo on this for sure 

Nutrition:
9a Breakfast:  eggs + strawberries + OJ w/ beta alanine 

Snack:  builder bar + coffee 

Pre wod (metcon). Cyto blast. HMB + bcaa's 

Post wod: Sfh recovery + bcaa's + oats + glutamine 

Lunch: tuna on whey wrap provolone and pickles (late lunch)

Dinner: late.  Chicken on wraps home made. 

Late : dark chocolate / pro strength 

Sunday, June 16, 2013

Sunday, 06162013

Sleep night prior :  2a - 7a

Body: shoulder (left) not great 

Programming: Rest Day

8a. Hand Balancing + Shoulder Mobility/Strengthening + Holds

Nutrition:
Breakfast: Pure Strength + Sfh fish oil 

Pre workout: bcaa's + Cytoblast + HMB 

Post wod / breakfast:  builder bar + egg/back. Sandwich on English 

Lunch :  chipotle bowl. Rice + double steak 

Dinner: lasagna + bread & coffee.  Finally saw dad & grandma.  Been long time, had to make eating easy. 

Dinner @9p.   Tuna wraps at home + some chips and salsa 

Saturday, June 15, 2013

Sat, 06152013

Sleep night prior: 12:30a - 9:30a

Body Condition: left shoulder , throbbing daily. I know it's just the OHS and snatch work. Will be doing extra mobility and even surrounding stuff; in hope of relieving. Glad today is just the AD Aerobic work.

Programming: Aerobic / Cyclical 
25 min on AD
:30 on @ Z3
:30  on @Z1 
Kept track based on cal/hr.  unsure on % per zone. Tried and did maintain.  Legs were on fire!


Nutrition:
Breakfast: 10aShot of Pro Strength

Pre wod: bcaa's + HMB + beta alanine + Cytoblast (1/2)

Post WOD:  builder bar + bacon & egg on English muffin + coffee 

Lunch: chipotle : bowl, brown rice and double steak. Light cheese hot sauce and lettuce.
At mall, half cookies and crime frapp




Friday, June 14, 2013

Friday, 06142013

Sleep night before: 1:30a- 8:30a

Programming:
A. Power Snatch - TnG Double
155-165-175-180-185x1
^ holy fn ugly! Haven't snatched since opens. Everything felt heavy and off path. Each pull, bad position. Should killing me stretch this afternoon to help. Going to work light stuff a lot over next few weeks. Needs rhythm again. 

B. 3 Rds 
3 FS @235#
10 Strict HSPU
25 T2B
Time: 7:56
***harder than I thought. Also elected to do in regular shoes. Which is hard for me on heavy front squats. HSPU got hard, wow...Didn't expect that.  T2b. First set of 25. Then 2 sets each time to get 25.
06242013 3rds from Brandon Petersen on Vimeo.

***shoulder hurting after yesterday and today. Going to mobilize a lot today. 

Nutrition:
Breakfast: eggs + OJ + bacon + strawberries 

Snack: coffee and builder bar. Pre wod also 

Post wod:  Sfh recovery + bcaa's + glutamine + HMB + oats 

Lunch :  tuna on wheat provolone and pickles 

Pre dinner : Zone bar 

Dinner: tacos at home. Ground GrassFed need on tortilla. Cheese and salsa
Dessert: hagandaaz icecream. Only a little bit  

Thursday, June 13, 2013

Thursday, 06132014

Sleep Night Prior: 1:30a - 8a

Programming:
A. Clean (low blocks) 3x3 - 75%-80%-85%
Warmup x 3 - 135-165-185-205
Working sets. 215-225-245

B. OHS 
^havent OHS for prob 6 months.  (Aside from regipnals) Shoulder never was ok. 
Today stayed light.  
Barbell-75-95-115-135 all for 3 reps. Will slowly work in. Shoulder def wasnt happy but got to fight through. 

C. EMOM x 11 (extra minute)
20 Double Unders
6 C2B Pull-ups 
*all 20-22 second per rd
* felt good. Felt like could have done 30 min. The PU's gave me no issues.
**think did 5-6 certain rounds. Alone in gym mind wandering think I thought five sometimes then 6. Never a problem so wouldn't have matter but i will check Video.
06132013 EMOM from Brandon Petersen on Vimeo.

D. TGU - 20 reps alternating with 53#KB
***these weren't tough but left shoulder painful. 

Nutrition:
Breakfast: eggs + bacon + strawberries + OJ with beta alanine 

Snack: cliff bar + coffee

Pre wod: cyto blast + HMB + bcaa's 

Post wod: Sfh recovery + bcaa's + glutamine 

Lunch:  tuna on wheat with provolone an pickles 

Dinner: bday dinner or kellies mom. Home made ravioli with meatball sauce and bread.  + bday cake. Oh boy I know. Gotta clean up the diet for sure.  

Late night: 
Oh boy. Breakdown. Lol. Fishy's - found in cabinet.  Chips and cheese dip.  Fish oil and macadam nuts + HMB 

Wednesday, June 12, 2013

Wed, 06122013

Sleep night prior: 2:30a - 8a

Programming :
Rest Day

Nutrition: 
Breakfast:  eggs + bacon + orange juice + beta alanine + HMB

Snack. Cliff bar 

Lunch: tuna wrap on wheat. Provolone + pickles. + dirty chips 

(Then long gap and only coffee)

Dinner : 10p.  Chilis: turkey sandwich with mash and some chips and salsa 

***terrible day , nutrition wise. After breakfast was out and on road. At route 1 for meeting, then forever to get back ate lunch. Between lunch and now. Was non stop. One to ones, classes and weightlifting wed. Bad excuse. Need to dial this in. 

Tuesday, June 11, 2013

Tuesday, 06112013

Sleep night prior: 2:30a - 8:30

Programming: 
A. EMOM x 8 - complex: PC/PJx2/SJ @185# (65% of 1RM Split Jerk)
06112013 EMOM PS from Brandon Petersen on Vimeo.
^ First time snatching since opens, lol.   First few minutes was rocky to say the least. . . but as went on, felt smooth and much better. Pretty easy weight, so allowed me to find a rythm.

B. EMOM x 10 - TnG Snatch x 2 @125# (65% of 1RM PS)
06112013 EMOM Complex from Brandon Petersen on Vimeo.
^ wasn't pretty. Jerk again, haven't done for quite a while and felt like shit.  Push Jerk awful as well, being wasnt getting through bar. Rushed this today and didn't mobilize properly prior. No misses through all minutes, but some were much more difficult than they should have been here. Shoulders feeling it today from Thrusters/MU yesterday for sure.

C. AFAP
25 KB Swings (70)
50 Burpees
25 KB Swings (70)

Nutrition:
Breakfast: eggs + cranberry juice + beta alanine 

Snack : cliff bar

Pre wod: bcaa's + Cytoblast + HMB 

Post wod: Sfh recovery + oats + glutamine + bcaa's 

Snack : coffee 

Lunch (late) 5p - tuna wrap on wheat pickles and provolone cheese 

Snack: cookie and cream builder bar

Dinner: 9:30p. Chicken peppers salsa on wraps

Monday, June 10, 2013

Monday, 06102013

Am weight: 175.  Rough weekend, no activity and shitty food. 

Sleep night prior : 2:30a - 9:30a

Programming:
4:30p
A. Front Squat 4x4 @33X0
165-185-205 - warmup
215-225-235-245x3. Failed on 4th


B. SqT Clean Cluster 1.1.1 x 3 rest :10, rest 2 min
225-235-245 failed on 2nd. 
^ legs were dead from above squats. 
**wasnt focused so much on # with these as I was working my arm bend. Trying to eliminate as biceps are feeling it. Thinkin so much, cleans were. ; but, did make some lead way on the arm bend.  

7:30p
AFAP
20 Thrusters (115)
10 muscle ups 
15 thrusters (135)
10 muscle ups 
10 thrusters (155)
10 muscle ups

Time : 12:25
*** not happy with this. Muscle ups, rings were soaked. Almost went through tweaked shoulder a bit. Was achy since but also no grip. Lesson leaned. Chalk up the fn rings. Coul have got a lot faster. But yes, thrusters got shitty for sure. 
****no video either because class was going knocked iPad off box. Recorded the floor. Dammit!
Did 20/10 unbroken.  Then 135 I did, 4/4/3/2/2. Then was breaking muscle ups also being so slippery. 
155 thruster , did 3/2 few singles an finished with a double.  Last set of Mu was like 3/2/2/1 (fell through) / 2.  CHALK RINGS PRIOR!!!

Nutrition:
First meal:  11a. Eggs, cranberry juice with beta alanine  + dark chocolate

Snack: builder bar + coffee 

Lunch: Tuna on wheat with pickles and provolone cheese 

Pre workout.  Cytoblast + bcaa's + HMB  

Post wod. Sfh Pure + bcaa's + glutamine 

Pre wod : half builder bar 

Post wod: Sfh recovery + oats + bcaa's + glutamine. 

Dinner : 10p. Grass fed beef and rice. With salad. 

Pre Bed :  small amount of cranberry juice with HMB + piece of dark chocolate and some macadamia nuts

Sunday, June 9, 2013

Sunday, 06092013

This day went to shit with traveling to and from CT for meet. Nutrition was terrible, inconsistent. Haven't done a workout since Friday.  New start tomorrow.  

Am weight:

Sleep night prior: 2:30a - 6:15a. I kow I know. Idiot.  Tonight's, sleep early am focus on getting on track. 

Programming:
Rest Day. Prepare for tomorrow 

Nutrition: 

Saturday, June 8, 2013

Sat, 06082013

Sleep night prior: 2a - 6:30a
Up to head to 2a comp

Programming: 
2k Row - TT
Trying to fit this in. Hopefully at 2a when comp is over. 

^^ wasn't able to get this in today. Business and coaching took precedence. Need to make this up. 
Nutrition:
Breakfast:  pro strength Shot 
+ v8 fusion and Zone bar 

Lunch :  b good double cheeseburger 

Dinner: 5:30p. Chipotle bowl, rice and double steak 

Late dinner:  outback.  Cheese fries. Grilled chicken & mash. 

Snacks: oh boy. Went on chocolate kick. Blaming bob as he loaded up with peanut men's an Reese's. Son of a bitch!!!!  Clean eating today!!!!!

Friday, June 7, 2013

Friday, 06072013

AM Weight: 174 (ate a lot and late)

Sleep night prior: 2:30a - 9am

Programming:
AFAP,
800m Run
100 Wall Balls (20)
400m Run
50 Clean & Jerks (135)
200m Run
25 Burpee Box Jumps
Time: 25:30
**** well, that sucked.  :-).  Came back from 800m at 3:20. Felt good. Tries to go easy as running is not my forte and knew I'd just die.  Wall balls. Did 30/10 then 5's all way to 100. With quick breath in between. Back started up. 400m run, back really was right.  Clean and Jerks , I had to do singles cause my neck, but honestly, back was on fire so much that singles might have been only route. 
Burpee BJ weren't bad. Actually started to get wind back.
06072013 Tester from Brandon Petersen on Vimeo.

Nutrition:
Breakfast: eggs + bacon + OJ w/ beta alanine 

Pre wod: Cytoblast + HMB + bcaa's 

Post wod: Sfh recovery + bcaa's + glutamine + oats 

Lunch: tuna on wheat w: cheese and pickles 

Snack: 5:30p.  Coffee and builder bar 

Dinner : 9p. Beef, sauce, little bit of pasta. Onions, peppers + small amount of ice cream 

Pre bed: pro strength + HMB 

Thursday, June 6, 2013

Thursday, 06062013

Sleep Night Prior: 1:30a - 8a

Body: Yesterday did me in. Big Joe neck cranked shit out of me. Pinched nerve or pulled muscle in neck. Will try warming up today and loosening up. Hoping can clean & Jerk. Right now, can barely turn; let alone push head through.  Shoulder still hurting , but to be expected. 

Programming:

11:30a - 1 mile Train Run (easy pace)
Clean & Jerk - warming up for later.  Working technique and feeling out neck. Worked at 135 & 165. Neck tough but hoping can ignore it later on the higher weights. 

6p 
A. SqT Clean - 165-185-205-225-235-245-255-265-275-285(f)-285-291(f)
^ was high enough, elbows didn't come through. Would have been a PR
06062013 SqT Cleans from Brandon Petersen on Vimeo.

B. Split Jerk - couldn't do these cause of neck. Will make up ASAP

C. AMRAP 10
50 Unbroken DU
3 min Cal AD
Score: 65 cal / 57 cal /  19 cal. Had less than minute. 
Messed up at thirty something on second set of DU's   So pissed. Then for the 50 straight.   Tough wod. Holy legs. Granted feel like legs haven't recovered since start of this programming. But, loving it and know its going to take me to new levels. Bring on tomorrow! Videos be on here tonight.
06062013 DU/AD - AMRAP from Brandon Petersen on Vimeo.

Nutrition:
Breakfast :  eggs + strawberries + bacon + OJ w/ Creatine and beta alanine

Snack : coffee. 

Post run / C & J:  shake.  Sfh pure + glutamine + Creatine + bcaa's 

Lunch: 2:30p.  Tuna wrap w/  cheese and pickles   + dirty salt & vinegar chips 

Pre wod:  HMB/Creatine + bcaa's + beta alanine 

Post wod: Sfh recovery + glutamine + bcaa's 

Dinner : 9:15. - chilis -  some chips and salsa. Turkey sandwich with plain mashed

Late Night:   Pro Strength - shot + hmb/creatine + water

Wednesday, June 5, 2013

Wed , 06052013

Sleep night prior: 1:30-8

Programming: 
Rest Day 

1:30p - 230 Jiu Jitsu
^pinched nerve in neck. Hoping can stretch and work out muscles tonight for tomorrow. 

Pm

Nutrition:
930a - coffee w/ Creatine & beta alanine 

1130- pro strength 

12:30 - bcaa's + Cytoblast + Creatine + beta alanine 

Post Jiu Jitsu - Gatorade 

Lunch : 3p - chipotle. Double steak bowl with white rice , hot sauce 

Dinner : 7:30p - tuna wrap, cheese and pickles. 

Tuesday, June 4, 2013

Tuesday, 06042013

Sleep night prior: 1:30-8:30

Programming:
11:30a
A. 1RM Deadlift
315-365-405-435-460-475(pr)
06042013 DL 475# from Brandon Petersen on Vimeo.
B. Strict Press 

4:30p
Wod:
30 power Snatch (95)
750m Row
30 PS
Time: 9:56
*hands ripped so can't hook grip. Made this wod suck that much more.

^***that was tough. Had zero grip shoulders dead / legs dead. Ouch. Never use to look fwd to rest days. These past two weeks, absolutely am. So sore. Shoulder not behaving. Row was at like low 150's even to mid.  Legs were junk.  Blah!!!

06042013 WOD from Brandon Petersen on Vimeo.

Then some core stuff.  GHD sit-ups. Few sets of 15-20.  Worked PVC L-Sit to hspu combos.  Some levers etc


Nutrition:
Breakfast: 9:30a-  eggs + bacon + strawberries + burger w/ cheese + OJ w/ Creatine & Beta alanine 

Snack/pre wod: cliff builder bar + coffee 

Post wod:  Sfh recovery + oats + bcaa's + glutamine 

Lunch : tuna wrap cheese and pickles with Dirty chips 

Pre Wod: bcaa's + beta alanine + cyto blast + Creatine 

Post wod: Sfh recovery + oats + bcaa's + glutamine  

Dinner: 10:30p
Taco Tuesday - grass fed beef on taco shell with cheese an salsa.  Has trail mix too. Mixed nuts etc


Monday, June 3, 2013

Monday, 06032013

Sleep Night Prior: 11:30-8a

Programming:
A. 1RM - Front Squat
225-255-275-295 (was easiest ever felt)- went 305 and failed! Wtf. Back!  Still sore from last week.  My max ever was 315#. Was little heavier and squatting a lot. Front squat needs most improvement.

B. C2B - 1x AMRAP - 43 reps. Hands tore, adjusted grip, but only scrape out few more reps.
C2B - 1x AMRAP -43 reps from Brandon Petersen on Vimeo.

C. 10.8.6.4.2 
Front Squats (225-from floor)
Muscle Ups
Time: 12:35
*forearms were still pumped from the c2b...def felt grip on MU
10.8.6.4.2 FS/MU from Brandon Petersen on Vimeo.

^ was touch. Got all Muscle Unbroken other than last cause slipped through rings an almost died lol. But realistically all mu unbroken. 
Front Squats I went (10) (6,2) (4,2) (4) (2)
Rested quite in between felt had to.
Again, leg endurance sucking, this wod was hard. 

Nutrition:
Breakfast: 8:30a - eggs, bacon, strawberries and OJ w/ Creatine & beta alanine 

Snack: cliff builder bar

Pre wod:  Cytoblast + Creatine + bcaa's 

Post wod: Sfh recovery + oats + bcaa's + glutamine 

Lunch: tuna wrap w/ provolone and pickles. + dirty chips 

Snack: honey roasted cashews 

Dinner: 11p. Tuna w/ mayo and pickles. 

Snack: 1am. - burger with cheese an bacon 

Sunday, June 2, 2013

Sunday, 06022013

Feeling: sore!  Upper back, more one side. Shoulders still rough. Biceps even. Prob from the cleans other day. With my armbend, going to feel it after that. 


Sleep (night prior): 12:30-3:30 then 4:30-9a

Programming: 
Rest Day

Light Row at home + rolling out and stretch for a bit. 
Nutrition:
3:45a - cranberry juice with Creatine and beta alanine 

Snack / breakfast : cliff builder bar - 11a 

Lunch: 1:30p. Tuna wrap, pickles and provolone + blizzard from DQ

Dinner: 7p : chipotle. Double steak bowl with brown rice

Before bed: 11:30p - shot of pro strength 

Saturday, June 1, 2013

Sat, 06012013

Am Weight: 173

Sleep night before: 12:30-9

Programming:
11:30a
10 min AD Test - Cal
Score - 205 calories
Went with like go hard, coast , go hard. Go route. At one point legs were burning so bad just wanted to let feet lay on legs. But, first time doing it and now I know what to expect. All mental and as usual, didn't go hard enough. Also, being leg endurance is my highest weakness; this is where I need to improve.
10 AD Test from Brandon Petersen on Vimeo.

3:30p
Run with Andie
2 miles
- first mile 8:20 warmup Pace
- second mile at 6:41

Adding in mile per week. Hopefully recovery and gas tank. Also working major weakness of mine....Running!

Nutrition:
Waking up:  cranberry juice with Creatine and beta alanine 

Pre workout : 10:30a.  Bcaa's + Creatine + Cytoblast 

Post Wod: Sfh recovery + bcaa's + glutamine + oats 

Lunch : steak tip salad + 2 bags of dirty chips. 

Snack: honey roasted cashews + mint cliff builder bar + coffee