Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
climbed to 116kg B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
hit 90kg - got 93kg x 9, failed on 10th *if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge 
Time: 19:18


pm: late 
A. Clean and Jerk : climbed to 120kg..missed 130kg Jerk; just smoked from today. 
B. Front SqT : 120 x 4 , 130 x 4 x 2..then through in towel. Legs SMOKED

Tuesday , 040814

5 block breakfast. - come on abs!  :-)

1st session: 

A. Back Squat - first time since back. Taking it easy. No belt. No sleeves and nanos 

100x8 110x8 120x8 125x8 135x5

B. Single Leg SqTs

53# kb's each hand. 5 sets if 8 reps each side.  Right side substantially weaker than left. 

C. EMOM x 10

Odd: (-2) muscle ups 16/5/4/4/5

Even: 10 burpees  completed

Muscle ups = dip got hard. Shoulder was killing me between burpees and dips. 

Pm: 5p 

A. "Big clean complex" - CFNE - Bergeron complex 

70kg. 85kg. Went to 91kg - lost core and breathing overhead on push jerk. Was dead 

B. Complex.  - Hip SqT Clean + high hang clean + tng SqT clean + jerk 

100kg-105-110.  * stopped there 

C. 12 min clock 

1/2 mile on AB 

30 T2B

40 DB Jump SqTs (30's)

50 cal row

AMRAP Hspu 

Total hspu - 44

*first few sets good. Then shoulders died out. They aren't improving on hspu. Which sucks. 

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. 

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 

Monday , 081213

Back on track today

Sleep, Weight, Programming, Nutrition - full log back on track 

Sleep - night prior - 2:30a -9a

AM Weight: 175

Body: Shoulder is really bad. Worst been in a while. Constant aggravation. Driving any motion what's so ever it seems. Little frustrated with it at this point. 

Programming:

A.  Front Squat ; 2 reps x 8 sets, rest 3 minutes

No belt :

kg's 90-100-110-120

W/ belt

kg's 125-130-132x1 ; failed on 2nd. Pinched nerve in neck once I unpacked it before first rep. Sucked. 

B.  Squat clean x 1 + split jerk x 3 x 5 sets, rest 2-3 minutes - didnt get to because of neck. 

+

50 unbroken wall balls

30 CTb pull ups

40 unbroken wall balls

25 CtB pull ups

30 unbroken wall balls

20 CTB pull ups

20 unbroken wall balls

15 CTB pull ups

10 unbroken wall balls

10 CTB pull ups

081213 WB/C2b WOD from Brandon Petersen on Vimeo.

Nutrition:

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, 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

Score: 305-315-320
06172013 BS Cluster 1.1.1 from Brandon Petersen on Vimeo.

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 

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)

Time: 4:56
06112013 Lactate KB/Burpee from Brandon Petersen on Vimeo.

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

Friday, 05032013

10a First Session

Complex - PC / SqT CL / FS / Jerk
165-185-205-225-245-255(m Jerk)-255(m Jerk)-265(m SqT Clean)

Push Press - 2RM
165-185-215-225

***shoulder real bugging me. Hurting.

5:30pm

"Fran"
3:08 - PR
All unbroken, Froning reps

Rest

7:30p

Back Squat- singles
225x5. 275x2. 315x1. 335x1 345x1
^ stopped there. Def taxes today

Monday, 11192012

First day back after 3 full days off.
Had an awesome weekend with Kell in NYC & CT.

Got a 1.5 hr Thai Yoga Massage at noon.
Fast forward, not a great thing to do hours before a workout. Legs had nothing!

4p

Complex
2 Power Cleans, 2 Front Squats & 2 Jerks
- cant take hands off bar. From Garage Games at Southie

215-225-235(f). Tried 235 again. Got 1 jerk, missed second. Better day, def had the 235.

Back Squat 4x4 @20X1
255-275-295-305
^ stopping there. Legs weren't there today at all.

Rest 20 minutes

Cash Out:
2k Row (light)
Then,
4 rds
25 DU's
25 AbMat Sit-ups

Rest 3-3.5 hrs

8:30p
Back Squats (2nd session. - Volume
185x5 215x5 225x5 (5's warming up)
275x5 285x5 295x5 (5's not til X)
310x3 310x3