Thurs, 07042013

Sleep night prior: 12:30-8:30

Body:  all good minus shoulder and wrist. 

Programming:

A.Clean every :30 for 8 min - building each time 

135-155165-175-185-195-205-215-225-235-245-255-265-275-285(f)

^ was every :30 til prob last 3-4 reps. Couldn't change weights fast enough it seemed. Was prob more like :40-:45 seconds then.
07042013 from Brandon Petersen on Vimeo.

B. OHS - failure. Couldn't event OHS the barbell.  Realizing how much need to focus lower body flexibility. New routine daily. Morning afternoon and night stretching. 

C. SA DB Row - used 80# DB.  5 reps each side at , alternating. 

Nutrition: 

Breakfast:  eggs + strawberries + OJ

Pre wod: hmb + Gatorade + bcaas 

Post wod: SFH recovery + bcaas + glutamate + oats

Lunch: tuna with mayo + pickles + some fishy's. :-)

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. 

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#)

06202013 EMOM PSx3 from Brandon Petersen on Vimeo.

***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 

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

Sat 05112013

A. AFAP

20 Muscle ups

5 Squat Clean (225)

10 Muscle Ups

4 Squat Cleans 

2 Rope Climbs

3 Sqt Cleans

Time: 9:45

A1. HS Walks and playing around time

Rest few hours 

B. SqT Cleans - Singles 

Climbed up to 255. No misses.  Jumped 275, had no legs after previous session. 

Rest 15 min 

C. AFAP

Row 500m

10 Rower Later Burpees

10 DL (225)

Row 250m

20 Rower Later Burpees

10 DL

Time :   6:01

Tuesday, 05072013

A. Clean - single

185-215-225-245-255-265-275-286(pr)-295(f)-295(f)

B. weighted Pullips 3x5 - across

Used 53# KB. All strict wasnt tough but elbow bugging me so stayed light. 

C. Front Squat - Singles 

225-255-275-295-310(f)

D. Played around on hands for a while, air squats etc.  getting after it tomorrow 

Wed, 12192012

WLW

Clean (triples) - floor then two from hang
165-185-215-225
Then 245x1

Rest 10-15

Clean & Jerk
155-185-205-215-225-235-247-256-267-275

Clean
Tried 287#. Caught it twice. Couldn't stand up.

Rest 15 min

Front Squat
185x5 225x3 255x3 275x1 300x1 315xF 315xF

Zombie Squats
(No belt) 135x5 185x5 205x5 225x3
(Belt) 255x1(F on 2) 265x1 275x1
^ ps these things suck!!! Thanx JP for the introduction to them in my programming.

135 for reps. Burner

Wed, 11212012

10a Session:

"Awful Waffle"
40 Cal Row
35 DU
30 KB (53)
25 HR Push-ups
20 Deadlifts (225)
15 Hang Power Cleans (135)
10 Shoulder to OH (135)
Time : 7:59

^not pleased with this time at all. We all grip for me. Even going into it. Hands and grip felt week after the volume previously this week. Aggravate. I had a lot more in me than this. Might attempt to loosen up and do this again this afternoon. Annoyed!
Tonight, Weightlifting Wed - 1RM Clean & Front Squats


PM Session 8p


Clean and jerk
225-245-255-270 (failed on jerk). Tried twice. Missing jerk. Normally not a hard jerk, need to work that on side. Will ASAP.

Moved onto single cleans
280 make. PR
285 - failed. Cam crashing on me. Best the bar

Front Squat (doubles)
225-255-275-285 (pr)
Attempt at a single PR
305. Got it! PR. Fuck yeah!!!
Attempt at 310 failed but pumped with the 305!!!

What a for the gym. Holy shit. So many PR's at WLW tonight. Amazing night!

Monday, 10292012

Monday at the gym. Hurricane Sandy can't stop us at CFF.

Clean - 2RM for day
185-205-215-225-235-245x1-245x1 - 245x1. Kept failing on second one. Legs had nothing today :-(

Drop Sets. Drop, grip and go
185x5. 185x5. 205x3

Power Elizabeth
21-15-9
Power Cleans (135)
Ring Dips
Time- 4:16

Unbroken Wall balls
35-25-15. Using 20#

Mobility today and keeping water iu of gym. Will be here overnight so maybe some more workouts as night goes on. :-)

Wed, 10172012

Headed to the Fort tonight for Weightlifting Wed. Didn't think was going to do much with the shoulder, but that lasted all of 15 minutes.

Split Jerks (front)
135x3. 155x3. 185x2. 205x2. 225x2. 245x1. 255x1. 265x1. 275xF. 275x1

Felt pretty good. First 275, left out front. Second was piece of cake. Stopped here to not overdue shoulders for weekend. But felt like ha a lot more in me today. Also not fan of heal in shoe on the split jerks. Hopefully that changes.

Cleans:
Wanes up nicely climbing slowly.
Then hit ,
205-225-225-245-257-265
Went 270 and missed. Said screw it, put 275 on bar, felt good but missed. Best the bar to the bottom so crashed on me a bit.

Played with some levers following weightlifting, felt good.