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

Sat, 06012013

Am Weight: 173

Sleep night before: 12:30-9

Programming:

11:30a

10 min AD Test - Cal

Score - 205 calories

Went with like go hard, coast , go hard. Go route. At one point legs were burning so bad just wanted to let feet lay on legs. But, first time doing it and now I know what to expect. All mental and as usual, didn't go hard enough. Also, being leg endurance is my highest weakness; this is where I need to improve.
10 AD Test from Brandon Petersen on Vimeo.

3:30p

Run with Andie

2 miles

- first mile 8:20 warmup Pace

- second mile at 6:41

Adding in mile per week. Hopefully recovery and gas tank. Also working major weakness of mine....Running!

Nutrition:

Waking up:  cranberry juice with Creatine and beta alanine 

Pre workout : 10:30a.  Bcaa's + Creatine + Cytoblast 

Post Wod: Sfh recovery + bcaa's + glutamine + oats 

Lunch : steak tip salad + 2 bags of dirty chips. 

Snack: honey roasted cashews + mint cliff builder bar + coffee 

Modified "Angie" w/ Run

WU: Jumbo Bucket of Balls - Drive Range :-)

WOD: Modified "Angie" with 2.5 Mile Run - For Time

***Have to complete each exercise reps, before moving onto the next
50 Pull Ups (Had to stop at 50, because my at home pull-up contraption failed me)
100 Push Ups
100 Sit Ups
50 Squats (Cut this to 50 because the run followed)

Run 2.5 Mile (Outside) (Time for run was 20:44) ***Little over 8 min mile AVG. Wind was good, I can blow this time away, just getting use to dodging people running through downtown.

100 Push Ups
100 Sit Ups

Total Time: 39 Minutes 39 Seconds

***Pull Ups slowed me down today...