Monday, 090714

Not much sleep night prior. 

Played 18 today, got new clubs this weekend and excited to get out. 

Slept like 2-6:45a

Breakfast, FFF - coffee etc ate light 

Played 18 @ green meadow. Shot 5 over for 18. Was pleased being first time out in years but, played bad, and seemed to find the whole dam course. 

Lunch @2p. Steak tip Caesar wrap 

Pre wod - aminos 

Programming : 

Warmup; rowing + biking and bb work 

A. Power Snatch Work: 

Hit 60-70kg for some triples. Speed being focus and position

B. Front SqT work 

Sets bottom left in blue

C. EMOM x 21

1. 5 muscle ups 

2. 10 Burpee touches 

3. :30 of box jumps (30) step down hot like 9-11 

Post wod - aminos ; kept light today. + FFF 

Dinner :  steak + rice + those oatmeal balls (just few)

Sat, 041914

am:
A. 3 rep OHS from floor - 7 min
1 minute rest
7 min of muscle ups; teams of 3.
climbed to 100kg for the 3 rep from floor. Was happy with that. Tried 110kg for 1, couldnt stabilize on way down. but some progress 
B. Event 6 from 2013  Lynn and I partners
time: mid 12's believe it was. Decent score in comparison to people who competed last year. but I'm sure all have progressed as we did.  Shoulders were toast. HSPU not good. did 20 to start, then could barely hold up it seemed. 

pm:
A. Snatch!
Had Don in town for weekend.
Worked SqT Snatch
went. . . 60-65-70-75-80-85-90 with no misses!  surprised myself a bit.  then hit 95 and 96kg sqT Snatch...def progress made here. All position for me and what i can handle that day on body. 


96kg

Monday, 021714

Am: 

A. Snatch Work 

60x2 65x2 70x2 75x2 80x1 

All felt very heavy off floor. Body still very weak. 

B. 50 FS @225 

8:43

C. 10 min AB test 

68 calorie 

*hit wall at 5:15.  Not like physically, just kinda mentally. Kept going but just mentally def a struggle today. 

PM:

15 min clock 

50 S to Oh (95)

60 bar lateral burpees 

70 KB Swings (70)

250 DU

Finished 1 rd + 5 push press back on bar. 

*holy shoulders. They were fried. My burpees slow as fuck as always. Did 35/10/5 on the 50 s to oh.  Burpees just seemed slow. 

KB.  27/15/10/10/8

Double Unders started slow. Wasn't getting big sets. Improved a bit as went along. Still not great. Was pretty winded come this point 

Tuesday, 07302013

Programming:

A. Snatch Work - 15 min Split / Power 

Worked up to 80 kilos

***split snatch feels terrible. Maybe cause never really done it, bar bar path feels horrible. Have to keep trying maybe. 

B. Hang Power Clean - 3RM

235x3 242x3 251x3 255x3 then went 265 x 1 for a 1Rep Pr also.
255x 3 = below
07302013 3RM HPC from Brandon Petersen on Vimeo.
265 x 1  below
07292013 Hang Power Clean from Brandon Petersen on Vimeo.

C1. 315# DL x -(-2) , rest :30

C2: 20 HSPU, rest 3 min

Score: 1: 15 / 21 unbroken * did one extra cause can't count.  2: 11 or 12 / 22 unbroken ** again I'm a retard and can't count.  3:  12 / 20
Rd 1
07292013 rd 1 of DL/HSPU from Brandon Petersen on Vimeo.
Rd 2
07302013 Rd2 DL/HSPU from Brandon Petersen on Vimeo.

Tuesday , 07232013

Programming:

A. Split / Power Snatch - worked technique on both. Nothing felt great though. Will continue to play with split. Out front a lot on split.  Worked up to 85kg

B. Book End Tester - 250/15/25/15/250

4:17 on round 1. With rower mal function; wouldn't turn on. So I think realistically had low 4's. 

2nd round- got back to 200m. Crazy stomach an headache instantly; followed by projectile vomiting for 15 min. Then felt fine. Maybe a stomach bug, idk

Later that evening :::: did some running and GHD 

800m run @60%

Stretch 

1 mile @80%

Stretch. 

800m @85-90%

GHD 3x15

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.

Monday, 07012013

Sleep night prior:  1:30 - 8:30a

Body: back super sore. Legs still and shoulder not doing great but ok.  

Programming:

A. BACK SqT Cluster 2.2.2 x 4 rest :20, rest 3 

305-310-315-325(pr)
070113 BS 2.2.2 from Brandon Petersen on Vimeo.

B. Power Snatch - not TnG. 3 @ 75% 3 @ 80% 3 @ 85%

155-160-170 - COMPLETE

***no pull today. Had no legs. Completed but nothing felt great. 

C. 

50 CtB Pull-ups

25 Hang Squat Cleans (205)

50 Burpee Box Jumps (24)

Time: 21:44

***felt like shit!  No grip with ripped hands and slippery bars.  Come the H SqT Clean, had no legs, felt horrible. Bad nutrition this weekend. Idk. But felt like shit whole time through this. 

Nutrition:

Breakfast : eggs + bacon + strawberries + OJ with beta alanine 

Pre WOD: hmm + cytoblast + bcaas

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

Lunch: tuna on wheat wrap. Provolone + pickles

Snack: bar + coffee

Dinner: turkey sandwich from chills 

Friday, 06282013

Sleep night prior: 2a - 9a

Body condition:

Programming:

A. Snatch (Power) - Single 

135-165-175-185-195-201(pr)

B. 2.4.6.8.10

Front Squats (275)

HSPU

Time: 20+ min

C. 5 Rds 

7 SqT Cleans (115)

5 Muscle Ups

21 T2B

Time: 18/59

Nutrition :

Friday, 04192013

Noon Session

A. Snatch Work
^taking easy on shoulder
POWER Singles
75-105-135-165-175-185-190m

Drop and practiced Split for a bit. Will work this more to save shoulder a bit.

B. Front Squat

_ hit a 10 rep

Went 225#

Climbed singles after , 255-275-285

C. AFAP - CP
G To OH
135 x 10
165 x 5
185 x 5
205 x 5
225 x 3
245 x 2
Time : 11:30

^ failed one jerk at 245.
Should killing me today so lots of singles climbing. Fun workout but def could have got lot faster.

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

Mon, 12312012

1p

Snatch 2 rep touch n go

135-155-165-175-180x1

Squat 4x8 (keeping it light on knee)
155-185-205-225

AMRAP 4
6 HSPU
4 Front Squats (185)
Score: 4+6

Rest

MIDNIGHT

PICTURE BELOW
With Kellie
Score 19:19

Rest 10 min

Team
21-15-9
KB Thrusters (35/18)
Burpees
^one goes. Then other. And so on.
Time: 6:15.

Rest 5 min

Did it again with Linds. Used 26# Kb's
Time was somewhere in 7's

Tuesday, 122252012

12:30-3p

Worked on Snatch / Clean & Jerk.
Snatch (full) and Power. Triples
Clean & Jerk. Climbed. Played with grip a bit.
^ felt pretty shitty today honestly.
Knee / Hamstring bugging me daily. It's a mental block at this point.

***changed start position on clean. Arms locked. Chest up bit more. See if can keep this and what happens with heavy weight.

9:30p

Snatch / Clean and Jerk m- technique doubles triples
Snatch - work to power 155. Clean and Jerk 225

Team WOD: with Rebecca
2 rds
Row 1k
50 Wall Balls
60 Abmat
70 KB Swings
80 Box jumps
Time : 22 something

Rest 10 or so contest with Erin. WOD OFF

1. AMRAP 3
10 Burpees
5 T2B
Score: 3+11 won

Rest 5

2. 3 rds
:30 Hs Hold
1:00 Wall Sit
Score: legs does on two. LOST

Rest 5

3. AMRAP 3
5 G to OH (45)
15 air Squats
Score: 4 +. LOST

4. 3 rds
10 DB Thrusters (35)
15 Box Jumps
20 Lunges (10 each)
Time: just over 8 min. WIN

Officially can barely walk. But was a fun night. Merry Christmas to me for the win ;-)

Friday, 11092012

2p Session :

Snatch Technique. Still easy on shoulder

Front Squats 5x5 @22X1
135x5. 165x5. 185x5. 205x5
215x5 225x5 230x4 (f- on 5th)

WOD:
AMRAP 4
5 Squat Cleans (165)
10 Burpee Bar Hops (lateral)
Score: 2+5

Rest 3 Min

AMRAP 5
200m Run
3 Bar Muscle Ups
Score = 4 rds

Monday, 10152012

Saturday Update:
Clean & Jerk for In House Comp
225-245-255-260-265.
Hit all. All felt good today. Had a lot more in me hit ran out of time. Happy with the 265 today since haven't been squatting much with quad.

Today:
Snatch (worked split snatch). As shoulder still feels terrible :-(
In case see it this weekend.

135-155-165-175. Hit these for few reps each. Felt ok, but shoulders shot.

Front Squat:
185x5. 225x3. 255x3. 265x1. 275x1. 295x1(f).
Dropped to 265x2.
225x5.

WOD:
300m Run
3x (1 squat clean + 2 front squats) (185)
150m Run
10x (Burpee Pull-up + 1 pull-up)
150m Run

Time: 5:16

Rest 5 min

Front Squats:
5x5 with 185# (no olys)
^ huge break through. Realize Lats engaged tighter make front squat so easy. Was forgetting this little que so focused on elbows. Huge que for me.

Jon North Seminar

Worked lots of Technique.

Caught 165 at bottom of snatch. Still working above pubic bone.

Clean and Jerk. Wasn't going for Mac clean with knee but Ended attempting a 260# C & J. Missed the jerk but had locked.

Will get it soon

Oly Night

Oly Night

Easing shoulder back in.
High Hang Snatch doubles (straps)
95 - 115 - 135 - 145 -155(f)

Clean & Jerk
185 - 205 - 225 - 235 - 245 - 255

Ended with Back Squats

4:30p
Buy In:

WOD: Bench Press
1RM
225x1. 245x1. 255x1. 265x1. 275x1. 285xF

Cash Out:
Snatch Work
65#

930-1030
GymKen

WOD1
1 Rope Climb
20 Burpees
2 Rope climb
15 Burpees
3 Rope Climb
10 Burpees
4 Rope climb
5 Burpees
Time: 5:22
***no feet on rope climb
Rest 15 Min

WOD 2: 3 Rounds
10 pbar dips (from biceps)
30 sec HS wall hold
15 Squats
Time: 4:43

Day at CFFP
745a
Buy In:
General Warm up
Hip Mobility

WOD1: Front Squat
5 x 5
185 x 5. 195 x 5. 205 x 5(PR). 210 x 2. 210 x 5(PR)

Cash Out: Snatch Work
Failed miserably today

1p
"Nate". As 30 min AMRAP
W/ Jordan. One working, one resting
Total- 18 Rounds

4p
"Pirate Girl"
15-12-9
Power Snatch (115#)
Burpees
400m Run
Time: 9:40 (used 95#)

OLYMPIC Night at TUFF

Snatch - 1Rm
Clean & Jerk - 1 RM

Snatch-
Technique.
at 95lb, felt so smooth, good Full Snatch.
Second i went up in weight, all fell apart.

Clean and Jerk
Worked up to 185lb,
then 195lb
went to 205, failed, but caught high.
went to 215, failed on the clean, caught low, elbows hit and i failed.

Workout 1 10am
Buy In:
Burgener Warmup
Running Drills
Shoulder Mobility
Hip Mobility
Jump Rope

WOD (Strength)  Snatch (Practice)
65 x 1   85 x 1   95 x 1   115 x 1   125 x 1(PR)  ***Kinda ugly

WOD (Metcon) - For Time:
OHS 65# - 10 -9-8-7.....2-1
C2B Pullups 2-4-6-8.....16-18-20
Time: 12:34  (2nd place)

Afternoon Workout:
2pm

Buy In:
Warmup
Run
Jump rope
Warmup movements

WOD: 3 Rounds for Time
20 Box Jumps (24')
15 Ring Dips
10 DB Burpees (30# db's)
Time: 6:28 (1st place)

Cash Out:
Weighted Ring Dips - 30# DB x 5 Reps x 4 Sets
AbMat Situps - 100