Tuesday, 042214

Am: 

Every 3 min running clock. Run 400m @1:20 pace. 

1:17-1:16-1:15-1:17-1:17-1:16-1:17-1:17-1:15

Pm: 

A. Front Squat (instead of back, becsuE of back)

110x5 120x5 125x3 130x1 135x1

B. Emom x 5 

3 tng FS @100-110

C. 5 rds

10 axle front rack lunges (135)

10 s to OH ^ same 

5 muscle ups 

Time: 10:38

Unbroken all til last set of s to oh. Went 5/5. Was destroyed. Shoulders were fried. 

Sunday, 041314

am:
Team went to mountain and hill.
lots of DB Burpees, thrusters and farmers carries.
hill Sprints, with DB Thrusters and Snatch's. . .different weights and rep ranges.

I did some hill sprints, longer rests and some hill buddy carries....db thrusters, db snatch's.
Winded quick, still very congested and lots of coughing.
Took easy this am, first day back...didnt want to stress body to much and not get over this flu.

pm.
A. Strict Press 5.4.3.2.1
70x5  72x4  74x3  76x2  78x1 80x1 82x(f)
B. Front Squat
* worked SPEED, especially out of whole. Trying to get more explosive out of the hole.
80x5 90x5 100x5 105x5  120x1 130x1 135x1 140x1 *no misses stopped there.

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.

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. 

Monday, 093013

Body: legs still not recovered. Should pretty bad as of late. Wrist not making big improvements.  Getting frustrated. 

Programming: 

am: 

:40 sprint @95% on AD

Test 3:30 x 8

1. 30 cal.  2. 28. 3. 25. 4. 25. 5. 21. 6. 22. 7. 19. 8. 23cal

*hit wall on 5 & 7

Pm: 

A. Front Squat 85% x 2 reps x 6 sets  - completed all sets , using straps. Tough to hold on. Much tougher front squat with straps i feel, but at least getting racking position. 
B. For Time:
20 Front Rack Walking Lunges (70 kb each hand)
15 Right Arm KB Snatches (70)
15 Front Squats (102kg) 225lbs - rack using straps
15 Left Arm KB Snatches
20 Cal AD
Time: 9:40 something 
Front Squats sucked. I couldn't hold onto straps for more than 2 reps. Need to get longer straps, better material. Sweaty, i couldnt hold on. then cause FS to be very difficult, sliding off my shoulders. Back was feeling it a lot after this. Didn't warm up well at all, definitely not my back so...and FS with straps, i have a tough time maintain great position, so i think back eats a bit of it. Was fine quickly after. 
093013 WOD from Brandon Petersen on Vimeo.

Monday, 090213

PWeekend update: slept way to much. One night got like 11-12 hours. Was groggy. Slept ton each night, which was nice but def left me energy-less. Eating wasn't to bad but definitely not enough. Was very taxed from last week and even dodgeball on Friday night; definitely feeling old :-)

Programming: 

Monday

A.  FS - starting @ 205; do one rep every 90 seconds - go up by 20# each time - 12 double under buy in

Started at 90kg (199) - climbed by 10kilos each time, hitting 120-130-140 (tie Pr) then went 142 (Pr) , tried 144 missed. 
090213 FS ladder from Brandon Petersen on Vimeo.

B. *note our 400m is bit longer. 

400m run

400m row

21 UB box jumps, 24"

21 ghd sit ups

rest 4 minutes x 5 rounds

Performed 4 rds. Died on 4th, puked and pounding headache. Prior, stay semi consistent. All wind for me. Runs as usual, def kill me. 

Monday, 08192013

Clean eating starts today!

Sleep night prior: 2a - 8:30a - last night of this bs. Trying early tonight.

Programming

A. Front Squat - Double in 10 min or so @22X1

100 - 110 - 120 - 125 x1 (almost passed out think I had 2). Ran out of time

B. Clean & Jerk Ladder - starting 155 ; every :90 seconds = 1 rep

Missed on 266 on jerk.  Nothing felt good. Clean felt bad, jerk felt horrible. Not proper warmup maybe or just one of those days. Shoulder still not great either.
081913FS 125 from Brandon Petersen on Vimeo.

C. 3 rds

25 thruster (95)

25 Burpees

Time: 12:38
08192013 3rds from Brandon Petersen on Vimeo.

Was dying. Wind was gone but more so shoulder throbbing.

D. 4 sets of 6 reps DB Row :30 between arms  - performed with 60lb DB. Slow and focused. 

Nutrition:

Breakfast : Eggs + bacon + OJ w/ beta alanine + apples w/ PB

Pre Wod: Coffee + blonyx + fuel for fire 

Post : SFH recovery scoop an half + bcaas + oats + blonyx

Lunch :  steak tip salad

Snack: Fuel for Fire

Dinner:   burger with bacon + salad + tuna with mayo pickles and cashews

Pre Bed - shot of Pro Strength 

Thursday, 081513

Body: train wreck. Went to ortho, said bicep about to rupture was so tight. Compensating. Taken few days off from the pull, OH stuff. Hoping inflammation comes down. Keeping me up all night. Stupid arm.

Programming:

AM:

:30 on 90%

:30 on @60%

X 12 min 

PM:

A. EMOM x 10 @67% x 2 reps 

*used 205lb -  93kg

B. Climbed to Single on FS

105-110-120-130-140(PR) 308#

C.

:30 ON @90

:30 On @60

X 10 on AD

D. Team WOD with Amy 

2000m Row - (swapping every 250m)

Partner does Double Unders 

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:

Monday 07222013

Sleep night prior : 1-9a

Body:  shoulder 

Programming: ***using all comp kg plates from here on out. So that alone could be 3-5lbs different any given day. Bar auto 1 lb being 44 and not 45. + plates etc. 

A. Front Squat - test

185-215-225-245-265-285-295-308(Fx3)

***super frustrated. Strength hasn't budged, possibly even down.... Along with my gymnastics stuff feeling terrible. Video below

Rest 10-15

B.  10.8.6.4.2

Front Squat (225) floor

Muscle Up

^ couldn't breathe at all after 10/10. Gasping. No fucking clue. 

^ did 10/10 and quit. Couldn't front squat 225 x 1 second time around. 

Unsure what's going on with me but beyond frustrated. Gains aren't there. Actually feel worse in a lot of instances. Did this workout before and was looking fwd to it again. Couldn't come close to old time. Hell, could barely clean the 225 , let alone front squat it. Fucking ridiculous.

Meltdown video first
Second attempt is below this
07222013 FS/MU Meltdown from Brandon Petersen on Vimeo.
07222013 FS/MU from Brandon Petersen on Vimeo.

4:30p

Repeat B 

A. 10.8.6.4.2

Front Squat 225 (floor)

Muscle Ups 

Time: 17:41

Approx 5 min slower than last time. All unbroken muscle ups, FS i forget. Unreal. Had no legs. Lost core entire time, from first set. Following workout huge headache and stomach killing me. 

Today was a roller coaster. Came into this week excited for testing. ESP today and the dreaded max front squat. Felt like i was going to put up a good nunber, instead, bombed on everything today. 

Nutrition:

Breakfast: eggs + Bacon + strawberries + hmb in OJ

Per:  Gatorade + bcaas + beta alanine 

Post: sfh recovery + oats + glutamine 

Lunch: chicken Caesar wheat wrap 

Snack: builder bar + coffee

Dinner: 9:45p - grasses burger + bacon + broccoli with cheese 

***this dinner starts. No more Chet's unhealthy shit. Today beyond annoyed me.

11p - 3 eggs scrambled. + cranberry juice with hmb + beta alanine 

Videos:
Front Squat Fail
072
22013 FS Fail from Brandon Petersen on Vimeo.

Monday , 07082013

Sleep night before: 1:30-8:30

Up with town stuff. Getting ready for board meeting. 

Body: just shoulder feeling it

Programming:

A. EMOM x 10min x 2 reps. Front Squats at 190lbs ; % of max training.  

B. Front Rack Lunge 3x16, 

135-165-185 

C. EMOM x 20

Odd: 2 SqT cleans 

Even: 5 muscle ups 

***used 185-215 for squat cleans. 1 failed set free hand ripped and just doesn't pull properly. 

****after few muscle ups, went to old way, limited dip ... Felt better on shoulder and apparently it's ok rep so. Will do this more. Save shoulder rotation. 

Nutrition:

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

+ coffee at gym 

Pre:  Gatorade + hmb creatine + beta alanine + bcaas 

Post: SFH recovery + bcaas + glutamine + oats

Lunch: tuna on wrap. Provolone and pickles 

Snack:  coffee + builder bar

Dinner: burger w/ cheese and bacon plus salad 

Snack: 

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

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

Tuesday, 05212013

Noon Time:

Front Squat - Volume , climbing to some reasonably heavy singles. No belt, no wraps
135x5  185x5  225x5  245x5 255x1  265x1  275x1

WOD with Justin:

AMRAP 10
10 DL @225
10 Box Jump @24" - rebounding

^1 partner goes, then tag other in and so forth.

we completed 7 total rounds + 9 DL
***7 each, plus i got 9 Deadlifts

rest 5

AMRAP 10
10 Burpee Touches
10 T2B

^ same as above
***We got all unbroken, think we finished 6 rounds total each

Afternoon - 4:30p

Did "Annie"   Got 5:13 - Tied old PR

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 

Friday, 04122013

12 Noon - 1st session
A.Snatch - squat up to 135#. Then shoulder could take
Switched to Power climbed to 175#

B. Front Squats - Doubles @22X1
155-185-205-225-245-255
Then two singles at 275# @20X1

C. For time
15 HPC 135#
400m Run
15 HPC
Time : 2:59

D. 7 min AD - recovery

Rest 30 min

D. For Time
15 HPC 135#
400m Run
15 HPC
2:43

Rest

6pm
2nd session

:45 On :15 Off. 3x Through
1. HSPU
2. FS 185#
3. Box Jump 30inch (step down)
Rd 1: 27/6/16
Rd 2: 16/4/15
Rd 3: 14/3/15
Total : 116 reps

Tuesday, 03122013

Front Squat Heavy Single
185-225-255-275-305-315-320(f)
Drop to set of 3 @ 255lbs

AMRAP 7
Row 200m
40 Doubles Unders

Score - 5 rds

AMRAP 7
20 KB Swings (53)
10 GHD Sit-ups
20 Jumping Alt Lunges

Score - 4+20

Monday, 03042013

4:30p

A. Power Snatch complex - High Hang / Floor
115-125-135-145-155
^ easy. Just stopped. Shoulder can't handle much more. Throbbing. :-(
B. Front Squat - Singles
185-225-255-275-305-315(PR)-320xfail


6:30p
C. For time
1k Row
50 Box Jumps
40 KB Squat Clean Thruster (53 each hand)
Time: 15:23

* back was on fire. Was also terribly winded. Rough one today. Mostly step down box jumps do to Achilles.

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#

Monday, 02112013

Noon:

Snatch - Single
*went with all power , hell more of muscle snatches. Shoulder is dog shit at this point. Unsure which route to go. Can't slow down now, not at least til after opens. More fish oil, more warming up prior.

Power Snatch - Singles
95-125-135-145-155-165-170

Front Squat - work to heavy Single
135x5 185x3 225x3 245x1 255x1 265x1 275x1 285x1 295x1 305x(f).
^ again failing at 305. Granted , took my time getting up their with plenty of volume on singles.

Push Press Cluster 5.5.5 x 3
155-160-165.
* these were tough. Last set of 5 is rough on grip and even breathing; maintaining stable midline.
Video of Cluster  HERE

4:30p
50-40-30-20-10 AD Calories
30-25-20-15-10 Box Jump (24)
Time : 15:08
*holy legs. Wanted to quit on first 50 AD lol. Slow time. But happy for me being leg threshold is so bad. One day, going to improve this.