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 

Thursday, 06062013

Sleep Night Prior: 1:30a - 8a

Body: Yesterday did me in. Big Joe neck cranked shit out of me. Pinched nerve or pulled muscle in neck. Will try warming up today and loosening up. Hoping can clean & Jerk. Right now, can barely turn; let alone push head through.  Shoulder still hurting , but to be expected. 

Programming:

11:30a - 1 mile Train Run (easy pace)

Clean & Jerk - warming up for later.  Working technique and feeling out neck. Worked at 135 & 165. Neck tough but hoping can ignore it later on the higher weights. 

6p 

A. SqT Clean - 165-185-205-225-235-245-255-265-275-285(f)-285-291(f)

^ was high enough, elbows didn't come through. Would have been a PR
06062013 SqT Cleans from Brandon Petersen on Vimeo.

B. Split Jerk - couldn't do these cause of neck. Will make up ASAP

C. AMRAP 10

50 Unbroken DU

3 min Cal AD

Score: 65 cal / 57 cal /  19 cal. Had less than minute. 

Messed up at thirty something on second set of DU's   So pissed. Then for the 50 straight.   Tough wod. Holy legs. Granted feel like legs haven't recovered since start of this programming. But, loving it and know its going to take me to new levels. Bring on tomorrow! Videos be on here tonight.
06062013 DU/AD - AMRAP from Brandon Petersen on Vimeo.

Nutrition:

Breakfast :  eggs + strawberries + bacon + OJ w/ Creatine and beta alanine

Snack : coffee. 

Post run / C & J:  shake.  Sfh pure + glutamine + Creatine + bcaa's 

Lunch: 2:30p.  Tuna wrap w/  cheese and pickles   + dirty salt & vinegar chips 

Pre wod:  HMB/Creatine + bcaa's + beta alanine 

Post wod: Sfh recovery + glutamine + bcaa's 

Dinner : 9:15. - chilis -  some chips and salsa. Turkey sandwich with plain mashed

Late Night:   Pro Strength - shot + hmb/creatine + water

Thursday, 11082012

4:30p Session

Back Squat (Singles-not PR)
135-185 (warmup)
225x3 255x3
275-295-305-315-320.5-325-330.5
^ felt good about all singles

Push Jerk - climbing to heavy 2
155x2 185x2 205x2 225x2

Split Jerk (singles)
225x1. 245x1. 255x1. 265x(f)x2
^shoulders had nothing today.
Dip and drive was off for sure.

Rest for Few. WOD @ 6:30
6:30p
4 rds of,
300m Row
3 Wall Walks
12 Rings Dips (15#db)
Time - 9:38

Tuesday, 10232012

Holy Shit I'm Sore!
So, going into today, I was curious how I would even move some weight. But, after a nice warmup, things didn't feel bad. Shoulder were super taxed from weekend, "Diane" and the volume yesterday.

Split Jerk (behind neck) normal jerk width:
185x2. 225x2. 245x1. 255x1. 265x1
^ failed on the 265 few times also. Stayed there. Shoulders didn't have much left.

WOD: 5 Min - Ladder
Hang Power Clean (155)
Muscle Up
Score : 6 + 7

Rest 3 min

AMRAP 5
9 T2B
12 Box Jumps (30)
Score: 6+3

*muscle ups got tough. Also the 6/7 HPC got heavy but all unbroken. Surprised how difficult MU's got late in the ladder.
**was happy with the 2nd AMRAP, not on T2B (feel like have lost those a bit) but for the box jumps. Rebounded these (most) and felt great. Def quick little gas'r

Cash Out:
400m @70% or so
X2
^rest :30 between

Wed, 10172012

Headed to the Fort tonight for Weightlifting Wed. Didn't think was going to do much with the shoulder, but that lasted all of 15 minutes.

Split Jerks (front)
135x3. 155x3. 185x2. 205x2. 225x2. 245x1. 255x1. 265x1. 275xF. 275x1

Felt pretty good. First 275, left out front. Second was piece of cake. Stopped here to not overdue shoulders for weekend. But felt like ha a lot more in me today. Also not fan of heal in shoe on the split jerks. Hopefully that changes.

Cleans:
Wanes up nicely climbing slowly.
Then hit ,
205-225-225-245-257-265
Went 270 and missed. Said screw it, put 275 on bar, felt good but missed. Best the bar to the bottom so crashed on me a bit.

Played with some levers following weightlifting, felt good.

Sunday, 09232012

Back at it today. Finally back under a barbell. Quad still feels like shit, tons of pressure. But, stuck light today, get things moving.

AM Session
1. Front Squat:
135# x 12 Sets of 5-7 Reps
*some pauses at bottom, small bounces, feeling knee / quad out.

2. 15 Minutes
:30 On / :30 on Rower. Trying to keep total Meters each :30 above 150m

3. Split Jerk (behind neck) - Doubles
155x2. 185x2. 205x2. 215x2. 225x2. 235x2. 255x1. 255xF
* still not very comfortable jerking from behind the neck. But know once comfortable with shoulder again I will be much stronger behind neck. Positioning feels nice.

New Shirt coming to CFF

Friday

Split Jerk
185x2. 205x2. 225x2. 245x1. 265x(F)x2
275x (F)

Clean Complex
Squat Clean / Front Squat x 2 / Jerk

Wod - team of 2
150 wall balls
100 pullups
50 deads 245#
25 muscle ups

Pm session:
Back Squat - heavy singles. Worked up to 330#. Did two singles there.

AM Workout
Buy In:
General Warmup
Mobility

WOD1: Bench Press
4x4
205 x 4   215 x 4   220 x 4   225 x 4
Rest 10 Minutes
WOD2: "Itch"
3 Rounds For Time
10 Deadlifts #275
50 Double Unders
Time: 5:58



PM Workout
Split Jerk Work
Worked way up to 225# x 1

Buy In:
Basic Warmups for the workouts

WOD1:  Split Jerk / Push Press
SJ
wu - then work up to 1RM
135#   165#  185#  205#PR
PP  sets up of 5
wu - 115# 135#  165# X 2 sets of 5  PR

WOD2: 5 Rounds
10 HSPU
15 Pushups
20 Box Jumps (30')

Buy In: 
Treadmill Walk
OHS with light bar (angled one at gym)

WOD: Box Squats
135 - 155# for WU
185 x 5   195 x 5    205 x 3 

WOD2: Split Jerk
135 x 2   155 x 1   175 x 1   185 x 1 

Cash Out:
Bungees - 5-7 Minutes, (high knees, shots, backwards, high knees)