Tuesday, 070114

Am: 

A. 400m - TT.  

Score - 1:01

B. 800m Run @80% x 4 ; rest 1 min between 

Back killing me 

Pm: 

A. Deficit power clean Complex 

Power clean + lower to inch off floor power clean x 2: 

Score: was rushing so did 100kg, 120kg, 125kg.  

Then singles at 130 and 137 off deficit 

B. 5 rds 

200m Run

10 hang Power Clean (135)

40 DU

10 S to OH

12 T2B

15 TnG Box jumps (24)

Rest 5 min between rds

End time : 36:33

*4th rd died and almost fell off t2b. Was rough one 

Times looked like 

2:54

11:03

19:28

27:54

36:33

Tuesday, 011414

Today went to shit....

Barely slept last night. Training kinda a wash. Going to make up for it tomorrow and through the week. 

A. Power Clean - Triple TnG

245-255-265-275

B. Strict HSPU 

5-7 sets of 5-8 strict reps. 

C. 4 rds @80%

500m Row

40 DU

10 Cal AB

10 Russian KB (106)

5 Burpee muscle ups 

*did this with Kellie just to keep myself moving and break a sweat. Paced her and took my time. 

Mentally out of it, probably just cause exhausted. Hosting comp on Saturday. 100+ competitors so finalizing bunch of that stuff. 

will get back on track. 

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 

Tuesday, 082013

Sleep night Prior: 11:45p - 8a

***first time in bed before 12 in many years. Working my way to 10pm. 

*woke up like 6:30a. And in and out, got ou of bed at 8a. 

Body weight am:

Programming:

NOON Time

A.  Power Snatch - build to a tough triple TnG - went to 155. Easing shoulder back in. Then went down worked some technique 

B.  Power clean @ 90% of 1 Rm; 2 reps on the 30 seconds x 5 minutes

- used 114kg (252) and was disaster.  Didnt make all 2 reps each :30 seconds. Struggling today strength wise. 

C.

+

2.4.6.8.6.4.2

Tire flip

bupree box jump @ 30"

wall walk

+

core work for 10 minutes here

Nutrition:

8:45 - eggs + bacon + strawberries + OJ w/ Blonyx

11a - fuel for fire  - pre wod

Post wod : SFH recovery + bcaas + blonyx + oats 

Lunch :  3:30p.  Burger with bacon + steak tips + apple + cashews 

Snack 4:30-530p. Black coffee with scoop of endurance SFH coconut.  

Meal: 6:30. Tuna with mayo + cashews 

Dinner: 9:30p. Taco Tuesday! Grass fed ground beef with salsa an little bit of cheese on hard taco shell (only 3 sells)

Snack: midnight - FFF. Trying carbs prior to sleep.  This was handy as trying to get to bed early, just not working tonight.  

Tuesday, 08062103

Tuesday

A.  Snatch grip DL x 1 + snatch high pull x 1 + power snatch x 1 x 5 sets - 

- climbed up to 176..missed 180, was missing the power Snatch..something off, will work on this. 

B.  Power Clean @ 85% of 1 RM; 3 reps x 5 sets, rest 2 minutes *does not have to be TnG

Performed these at 108kb, which is 85%. Hit all sets, no missed. Set 1 and set 5 below. 

SET 1

080613 set 1 @85% PC from Brandon Petersen on Vimeo.

Set 5 

080613 set 5 of 85% x 3 PC from Brandon Petersen on Vimeo.

C.1  225# deficit DL (2-4" platform) x 12 reps x 4 sets, rest 20 seconds

C.2  P-bar HSPU x amrap x 4, rest 2 minutes *depth that allows minimum of 5 reps

Round 1. 

080613 DL/pbar rd 1 from Brandon Petersen on Vimeo.

Round 2

080613 DL/HSPU from Brandon Petersen on Vimeo.

Round 3

080613 DL/pbar rd 3 from Brandon Petersen on Vimeo.
Round 4
080613 DL/pbar rd 4 from Brandon Petersen on Vimeo.

D.  45 sec. row sprint @ max effort, rest 3 minutes x 3

^ didn't get to this. Will add some sprint stuff tomorrow with my recovery. 

Thurs, 07252013

Travel Day. 

Left this am at 7a to wad to Ohio for nationals.  With layovers, didn't get to Ohio Til 3:30p. Worst travel experience of my life. It now 1a. Just got back to hotel after hour drive back to airport to pick up our lost luggage.  

We did hit globo gym earlier for them to loosen up. I did power Clean 1RM in nanos (all I had), no belt an Pr'd with 280# power clean .... 5# pr

Pretty good eating all day. Except for chips and salsa at Applebee's. 

I think why was killing me wasn't so much bad quality, as lack of quantity. 

Shoulder r throbbing. Both honestly, but one more. Very tight traps, biceps etc.

Going to spend tomorrow - Sunday hiring the gym down here once day just aerobic stuff. Stay loose, swim etc

In hopes of starting Monday on the right foot. 

Tuesday, 07162013

Programming: 
A. Power Snatch - EMOM x 7 - 2 reps @ %..used 145# for weight cause was to lazy to make 140
07162013 Snatch EMOM from Brandon Petersen on Vimeo.
B. Power Clean  - Triple , not to max.   Climbed to 245 x 3
C. WOD
15 KB Swings (106) , rest:10
15 HSPU
4 rounds total, resting 2 min between rds.
Times were:
071613 KB/HSPU from Brandon Petersen on Vimeo.

D. powell raise 3x8

*** did right arm, no problem. Couldnt do 1 on left shoulder. Holy shit, very bad pain. So whatever has developed in shoulder, this motion brings out the worst in it. Wonder if can ease way into this somehow. Was using 15lb db, cause lightest we have. Might try with light bands tomorrow, so if can help with shoulder issue.

Tuesday, 07022013

ISleep night prior : 2a - 7:45a

Body: shoulder isn't great. Back is very tight sore from yest 

Programming:

A. Power Clean 6x2 @85-90% (235-250)

235-235-240-245-245-250 - all makes 

***dont know what it is but I have zero legs!!! Even off floor this feels heavy. Pull feels like I got nothing. Made all, but harder than should be at this weight. 

B. Power Clean + Push Jerk - Tng 3 rm. 

did 225# and got it but shoulder instantly acted up.  Third jerk wasn't pretty.  So called it there to do workout.  

C. 

400m run @90%

Then, 21-15-9 of,

Power cleans (135)

Ring Dips

Time- quit at like 5 minutes. I don't WTF is going on but I can breathe. Came in from run, started PC and was dying!!!  Couldn't even get first 21 straight RIDICULOUS!  Been like this since last; I don't understand. Haven't eaten much different. Unsure if its the heat. It's like an anxiety type "can't breathe". Couldn't even so ring dips based on breathing!  This is bafflingly and tremendously pissing me off. 

Goin to cool down and give this a go after kids class.  

Did "Elizabeth" before kids.  Pouring rain and tornado warnings, go figure. Time was 4 something. Minutes slower than PR. Not sure what's up with me these last few weeks. 

Nutrition: 

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

Snack: builder bar + cashews 

Pre WOD: hmb + cytoblast + bcaas 

Post WOD: sfh recovery + oats + bcaas + glut amine

Snack: builder bar + egg sandwich. 

Dinner: grassed beef on taco shell

Pre bed: pro strength. 

Nutrition has sucked. Sleeping has sucked. Business is going well but losing focus and track of other things. Individual programming is going awesome and gaining athletes. People seeing results and loving it. The obsession with gaining knowledge, learning is negatively affecting me now and hurting my performance and gains. Need to get a balance on this before it sets me way back. 

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 

Thursday, 05302013

Body Condition:  sore!!!! Left shoulder (bad one) was throbbing all night. The stupid 30 Burpee muscle ups last week, plus the 30 for time on Monday and ring dips Tuesday did me in. Ring dips/Burpees always aggravate it. Looking forward to sat & sun off from overhead and shoulders. 

Sleep Night Prior:  3am - 9am

Programming:

A. 1RM - Power Clean

225-245-255-265-270-275(f)-275(pr)

Rest 2 min

B. AMRAP 8

90% of A - AMRAP

Used 245#

Got 24 Reps

C. Max HSPU

Got 40- fell off wall 

Nutrition:

Breakfast: eggs, bacon, strawberries , OJ w/ Creatine & beta alanine

Snack: Coffee + Cliff Builder Bar

Lunch: 2p   Subway, 6" roast beef, provolone cheese, spinach pickles mustard.  

Pre-Workout:  bcaa's + Creatine + beta alanine + 1/2 scoop cyto blast

Post workout : 8pm cliff bar builder + veggie flat bread from DD.   :-)

1:30a  - 10 piece nugget and diet coke from McDonald's. ^ yeah this happened lol.  Failure of day nutritionally. No quantity, let alone quality. 

Tuesday, 04232013

10am

Clean & Jerk - Single
135-165-185-205-215-235-255

Power Clean
215 x Singles. No rest. 10 consecutive.
225 x 5
255 x 3 TnG

Back Squat - singles
185x5. 225x3. 275x3. 305x1 315x1 335x1. 345x1


230pm Session

"Grace"
Score : 2:30. PR is 1:58. But expected after the volume and current condition of body.

Rest 10

30 FS @ 95
400m Row
Score: 3:30

Rest 10

Max Reps in 5 min. 225# Back Squat
Score : 34

Friday , 02152013

GameDay

Power Clean
- work up to some reasonable singles b
Worked up to 245#

1 Power Clean
2 FS
3 HSPU
4 C2B
5 KB
6 Box Jumps
7 T2B
8 Walking Lunge
9 AD Cal
20 DU

Friday, 01252013

Power Clean 1RM
^ also focusing on feet not landing wider than what I would hope to land for my squat clean
155x2 185x2 215x2 225x2 245x1 255x1 267x1 PR 270x1 PR
^ these felt good. Feet never went wide. Nothing was a struggle. Felt like had more in me but had to get on to the workout

AMRAP 10
10 Squat Cleans
10 Pull-ups
Score = 6 rds
*back was killing me on this workout :-(

Rest 10

AMRAP 6
Ladder...
1 Back Squat at 75% (275) (from rack)
1 Bar Muscle up
2
2
Etc
Score : 4 + 3
^ squats. Holy hell. Bar MU, easy. Squat killed me.

Over Past Week

Power Clean 225x1

OHS 155x1
C&J 205 x a few singles

Few WOD

Core 

Wed, at REEBOK

Push Press
5x2

Power Clean 
5x2
*Worked up to 205# x 2

Cash Out: SLEDS

Buy In:   
Swings on pbars at Duncans, flow dip position. Gymnasticswod.com
Warmup bar pulls, play around, stretch etc 


1.  Power Clean x 3Rep
135x5   155x5   175x3  
195 x 3(PR) x 5  (Missed a few reps throughout the way. Finished strong, hitting all 3 in a row)

2.  “Dusty Buffalo”
In 5 minutes, complete:
30 Power Cleans (135, 95)
toes to bars

Buy In: Basketball


WOD: Power Clean
135 x 3  155 x 3   165 x 3   165 x 3   165 x 3


WOD2: “Devil’s Tail”
3 Rounds for time of:
400 meter Run
15 Pull ups
50 Squats
15 Pull ups
Time: 19:20

Buy-In:
Quarter Mile Jog
Pull ups- 3 Sets x 5 Reps

WOD1: 2 Rounds
800m Run
135lb Power Clean x 10 R

WOD2: 1000M Row

Cashout:
Back Extensions - 3 Sets x 15 Reps
Core