Monday, 102714

Back on track!?!????

Will catch up tomorrow with PR's here also 

1st session: 

A. AMRAP 10 

5 bar lateral burpess 

10 thrusters (105)

15 c2b

score: 5+18

All unbroken. Was miserable though

Pm:

A. Go for 5Rm backsquat 

Hit 163x4. Failed on 5th. Has no recovery 

Wed, 011514

A. Push Press  - just some volume 

70x5 75x3 80x3 90x3 95x2 100x2 105x2 110x (failed). 

- performed in nanos. Once that heavy, could settle back. Semi happy with the 105x2

B. 

AMRAP 10

200m row

15 Wall balls (30)

15 Pull-ups

Score: 5 rds all unbroken. Had like :11 left on clock. Didn't hope back on rower. Rower was worst. Just had nothing in legs and pull really maintained like mid 50's; just got right on WB etc

Rest 5

10 min on AD

:30 @300 watts

:30 @150 watts

Rest 5 

AMRAP 10 

4 cal AB

10 HPC (95)

8 HR Push-ups 

Score: all unbroken but forgot rounds. Maybe 5?  HR push-ups kill on shoulder. 

Rest 5

10 min on AD

:30 @350 watts

:30 @175 watts

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.

Wed, 091913

Programming:

(Winging things right now with wrist and Achilles issue)

A. Snatch High Pulls  - 165-205 for triples. 215 for singles. Focusing on position. Lack of snatching had made the movement awkward ; that's for sure. 

B. Back Squat - triples climbing to 140kg.   

Have no legs right now. Very weak squatting lately.  

C. AMRAP 12

Row 250m

15 GHD Sit-ups

10 C2B Pull-ups

Score:  4 + 250m Row + 15 GHD + 3 C2b

Monday, 091613

Programming:

A. (was suppose to be front squats, but can't hold rack still)  Worked some volume on Back Squats, up to 255 x 5 or so. Like 5-7 sets climbing of 5's climbing. Legs still smoked from that 60 min row, not sure why. Also, standing all weekend for competition and not great nutrition; didn't help.

B. AMRAP 8
10 Pullups
10 Box Jumps (24) - step down

Score: 11 rds
091613 AMRAP from Brandon Petersen on Vimeo.

***Update. SO, achilles has been bugging me. Today, i rolled it out with a stick, stretched band etc. Did this workout above, no issues. Hours later, barely walking. Tonight, KILLING me. Very painful, definitely making me nervous. I am going to baby this, cause while I am all for pushing stuff ; especially stuff i know i can't do much about, achilles is not something i want to f with. Will keep this updated daily.

Sat, 083113

AMRAP 20

12 cal Ad

400m Run

400m Run

Score:  finished my 5th rd almost on the buzzer 

Holy shit. After the last few days am dominating dodgeball last night, I am smoked.  Was happy with my runs and row today. 1:55 pace on rower each time was goal. Maintained it with like 22-23 stroke count. Run seemed to stay about same also.  AD again, no legs. Realizing I think hips more so than quads. The burn is high and almost seizes my legs. 

Really looking forward to getting caught up on things this weekend resting. Need to roll out a lot for sure. 

Thurs, 082213

Sleep night prior: 2a - 8a

^ not great night. Tossed turned. 

Morning weight : 175

Programming:

A.  FS @ 70% of 1 RM; 2 reps rest 60 seconds x 10 sets

rest 10 min

082213 - FS EMOM x 2 reps x 10 min @215 from Brandon Petersen on Vimeo.

Last set is below. something stopped on video   might have missed a set or two, unsure when it shut off above. 

IMG 0675[1] from Brandon Petersen on Vimeo.

B.  Clean; every 60 seconds do 1 rep starting @ 185# and increase by 20# until max

rest 10 min

082213 SqT CLean Ladder EMOM from Brandon Petersen on Vimeo.

C.  6 minute am rap of 1-3 unbroken thruster ladder @ 135#   - Score = 39 reps 

rest 10 min   

082213 Thruster AMRAP 6 1-2-3 ladder from Brandon Petersen on Vimeo.

D.

12 minutes on the clock

2K row

amrap double unders

*if you row a 7 minute or less 2K start automatically @ 50 reps

Score: 2k Row was 7:37...i was dying...then completed approx 213 double unders. was kinda lazy. took like 45 second break, back was ON FIRE. then started double unders. def was tired at this point. bit lazy though it seemed. Was kinda disappointed.

Nutrition:

Breakfast : didnt eat Til 9:30 ish.  Eggs + peanut butter on English muffin & OJ

Pre : 1130-12 ish. black coffee + SFH endurance coconut.  + FFF right before and in between wods 

Post: 3:30p SFH recovery + bcaas + oats + blonyx 

Lunch: 445p -  tuna + mayo + pickles + real sweet potato chips + apple 

9:30 dinner - chipotle. Brown rice + steak   & chicken  + hot sauce and lettuce

1p - small amount of ice cream and some Peanut Butter

Wed 05222013

Workouts:

9pm after Competitors Meeting 

A.  1k row for warmup 

B. 30 Burpee Muscle Ups For Time

7:26 -  did strict muscle ups and dips as much as possible.  Was tough. After all Burpees and muscle ups as of late, things were tough. But I bet Kipping these, all, I could get in low 5's. 

Rest 5 

AMRAP 5

15 Goblet Squats (53)

5 Box Jumps (40")

Score: 4 rds

Rest 5

Partner Relays on Rower 

100,200,300,400,500,400,300,200,100

I went with Mike A.  Big bastard, so didn't get much rest on some. 

Kept in 20's for 1 and 2.  30's for 3. 40's for 400 and 500's and on way back down same etc.  ^ this was rough 

Nutrition:

Breakfast : 10a - 3 egg muffins with peppers onion. 4 prices of bacon, strawberries & glass of OJ w/ Beta Alanine & Creatine

Lunch : 2p

Chipotle - bowl ; white rice, double steak,  light cheese and hot sauce.   

Snack: Cliff Bar

Post Wod: Cytoblast, Creatine, Beta Alanine

Dinner: dark chocolate , 4 tacos (GrassFed beef, cheese, sauce )

PreBed: shot of pro strength 

Friday, 04252013

Session 1
10a

A. 40 min clock (running)
10 min est 1RM Power snatch
10 min est 1RM Back Squat
10 min est 1RM Thruster (from floor, regionals standards : can't move feet)
10 min est 1RM Front Squat

Scores :
185/345/235/295

^ better strategy possibly higher scores with the time restraints etc. but was happy.

Then,

Max Walk with 405# in Front Rack Position
Score: longest walk, u sure feet.

Session 2:
2:30pm

AMRAP 10
5 T2B
10 Burpee Slam Balls (50)
15 Box Jumps (24/20) - step down
Score: 5+24.

Rest 5-7

:20 on :20 off Rower
15 intervals

Score: kept in low to mid 30's for all

Sunday 040142013

1st session 9a:
Team Event - WOD from 2012
20 Muscle Ups (while Partner holds 225)
60 Wall Balls (while Partner holds chin over bar)
100' Partner Carry + 100# DB
40 Box Jumps
100' Partner Carry + 100# DB
2 Muscle Ups
^ Chase and I - finished @.
Rest Approx 1/1

Jerk Ladder - EMOM
205-215-225-235-245-255-265(f)
^ after last few days, shoulders not feeling great. Position was off. Was being a pussy.


2pm - second session
Back Squat - @20X1
185x5 225x5 275x5 305x3 315x2
^stopped there.

Rest 5-10

AMRAP 3 - Sq Clean & Jerk @ 185# ; max reps
^ technique focused
Score : 10

Rest 3

AMRAP 2
KB SqT Clean Thrusters @53# each Hand ; max reps
^ these r brutal
Score : 16 reps

Rest 5 min

16 Min Sled Push :
Sled + 2 (45's) total
1/3 Work Rest

Tuesday , 04092013

Regionals Training Day One

1:30p
Warm Up:
Clean & Jerk - practice. Light. Get body moving.

Wod:
AMRAP 7
3 PC 225#
5 HSPU (45's to AbMat)
7 Box Jumps 40"

Rest 5

For Time:
Row 1k
30 GHD Sit-ups
60 Walking Lunges

Scores : 4 + 13 / 7:21

Then,
Clean & Jerk Practice - up to 165. Just working the bar.


6:30pm

Re-do of this mornings workouts.

WOD 1 : 5 rds
WOD 2 : 7:53 * was dead at this point. Nothing left in quads.

8:30pm
Behind Neck Push Press , into back squats
X 5 reps - 165 - 185
X 3 reps - 205 - 215

Snatch Pull Doubles
185-225-255

Clean Grip Deadlift - Heavy Double
225-275-315-365

Friday, 02222013

11a @ CFNH with Dan

Front Squat - work up to heavy Single
Back Squat - few doubles

FS- 225x3 255x2 275x1 295x1 305x1
Back Squat - 275x3 320x2

AMRAP 5
Ladder - Power Cleans
135x15
185x15
235x15 etc. climb as high as you can.

Score - got 5 reps into 235#

4:30pm
Re-did the WOD
AMRAP 5 Ladder
This time I got 6 reps into 235#

Thursday, 02142013

Max box Jump
Climbed up to 58.5"
Got on 60 fell back few times. Same thing at 59.5". Bastard.

Weighted Pull-up
2-2-2-2 @88#

AMRAP 15:
Treat like MAP Training
9 DL (135)
20 Cal AD
5 HSPU
Score: 6+15

Tuesday, 02122013

11a.
AMRAP 10
30 DU
15 PS (75)
Score :

^shoulders died. Was winded but mostly shoulders which was surprising.

Rest 5

Wall Balls - did 75 in few sets. Shoulders were fried.


5p
Back Squat 5x4 - across
315#

Monday, 01142012

Front Squat
- climbing
135x(x) 185x5 225x3 255x1 275x1 285x1 295x(f).
***legs still got nothing. It's the position. It's off and unsure why.

Front Squat Cluster 1.1.1.1.1.1.1.1.1.1
@255lbs
Resting 30 seconds between reps

Front Squat Cluster 1.1.1.1.1
@275lbs
Resting 30 seconds between reps

Rest 3 hrs

AMRAP 3
3 Power Cleans (205)
4 Bar Lateral Burpees
Score : 3 + 3

Rest 3 min

AMRAP 5
2 muscle Ups
14 Box Jumps (30) step down
Score - unsure

***shoulder / knee = terrible today. Hoping for a miracle to recovery somewhat by Saturday.

Tuesday, 122252012

12:30-3p

Worked on Snatch / Clean & Jerk.
Snatch (full) and Power. Triples
Clean & Jerk. Climbed. Played with grip a bit.
^ felt pretty shitty today honestly.
Knee / Hamstring bugging me daily. It's a mental block at this point.

***changed start position on clean. Arms locked. Chest up bit more. See if can keep this and what happens with heavy weight.

9:30p

Snatch / Clean and Jerk m- technique doubles triples
Snatch - work to power 155. Clean and Jerk 225

Team WOD: with Rebecca
2 rds
Row 1k
50 Wall Balls
60 Abmat
70 KB Swings
80 Box jumps
Time : 22 something

Rest 10 or so contest with Erin. WOD OFF

1. AMRAP 3
10 Burpees
5 T2B
Score: 3+11 won

Rest 5

2. 3 rds
:30 Hs Hold
1:00 Wall Sit
Score: legs does on two. LOST

Rest 5

3. AMRAP 3
5 G to OH (45)
15 air Squats
Score: 4 +. LOST

4. 3 rds
10 DB Thrusters (35)
15 Box Jumps
20 Lunges (10 each)
Time: just over 8 min. WIN

Officially can barely walk. But was a fun night. Merry Christmas to me for the win ;-)

Thurs, 12132012

Came down with nasty cold yesterday. Slept last night for a while after the meteor shower. Felt better today but still not great. Knee is still swollen also. Hoping this goes away ASAP.

Some strength today.... Then easy metcon.

Behind Neck Push Press
135x5. 185x5. 205x5. 225x1. 235x1. 240x1. 245xF
^shoulders were dead today. First time going PP behind neck. So believe these are PR's. PR From Front is 245x1.

Rest 5 min

AMRAP 12
10 SlamBall (30)
15 GHD Sit-ups
1 Rope Climb
Score = 7 rds
^rope climbs were killing shoulder. And after while tough to tuck legs to adjust to climb.

Rough day....

Monday, 12102012

3:30p
EMOM x 22min - Power Snatch
First 7 min
135x3 touch n go
Next 5 min
145x3 touch n go
Next 5
155x2 touch n go
Next 3
165x1
Last 2
175x1

Rest 10 min

4x5 HSPU
11# vest
1 (45) to AbMat x 5
2 (45) to AbMat x 5
2 (45) to AbMat x 5


Rest til 6:30p class

EMOM x 10.
5 Power Cleans (155) - touch n go ALL
5 Ring Dips

Rest 5

AMRAP 10
350m Row
10 Wall Balls (30)
20 AbMat.
Score : 3 rds + row & 4 Wall Ball

Rest 10-15 min

800m Run
:45 sec Wall sit rest 2-3 min
800m Run

Friday, 11092012

2p Session :

Snatch Technique. Still easy on shoulder

Front Squats 5x5 @22X1
135x5. 165x5. 185x5. 205x5
215x5 225x5 230x4 (f- on 5th)

WOD:
AMRAP 4
5 Squat Cleans (165)
10 Burpee Bar Hops (lateral)
Score: 2+5

Rest 3 Min

AMRAP 5
200m Run
3 Bar Muscle Ups
Score = 4 rds

Tuesday, 10232012

Holy Shit I'm Sore!
So, going into today, I was curious how I would even move some weight. But, after a nice warmup, things didn't feel bad. Shoulder were super taxed from weekend, "Diane" and the volume yesterday.

Split Jerk (behind neck) normal jerk width:
185x2. 225x2. 245x1. 255x1. 265x1
^ failed on the 265 few times also. Stayed there. Shoulders didn't have much left.

WOD: 5 Min - Ladder
Hang Power Clean (155)
Muscle Up
Score : 6 + 7

Rest 3 min

AMRAP 5
9 T2B
12 Box Jumps (30)
Score: 6+3

*muscle ups got tough. Also the 6/7 HPC got heavy but all unbroken. Surprised how difficult MU's got late in the ladder.
**was happy with the 2nd AMRAP, not on T2B (feel like have lost those a bit) but for the box jumps. Rebounded these (most) and felt great. Def quick little gas'r

Cash Out:
400m @70% or so
X2
^rest :30 between