Tuesday, 082614

1p. 

A. Hang power clean + hang SqT clean + Jerk 

100-105-110-120-125(missed jerk)

B. 

15 Hang power clean (135)

400m run

15 hang power clean

Time: 2:02 (Pr)

Rest 6 min 

800m run

60 pullups 

40 KB swings (70)

Time: 7:42

REST 1 hr or so 

W/ TASIA; help push her for Granite Games

800m Run
10 muscle ups
800m Run
20 Clean and Jerks (205)
800m Run
30 kB sqt cleans (53)
800m Run
time: believe was 25 min. Was a rough one. 

Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
climbed to 116kg B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
hit 90kg - got 93kg x 9, failed on 10th *if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge 
Time: 19:18


pm: late 
A. Clean and Jerk : climbed to 120kg..missed 130kg Jerk; just smoked from today. 
B. Front SqT : 120 x 4 , 130 x 4 x 2..then through in towel. Legs SMOKED

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 , 062314

Am: 

A. Muscle snatch - not tnG 

60x3 65x3 70x3 75x1PR 80x1 PR

B. row intervels 

500m x 8 rest 2:30 @1:45

4 rds at 1:44-1:45. 

5th rd 1:47.  Stopped there. Retry Thursday. Legs fried with these tempo squats 

Hour and half rest 

Pm: 

C. 

5 Strict Muscle ups

200m Run 

4 Strict Muscle Ups

200m Run 

3 Strict Muscle Ups

200m Run 

2 Strict Muscle Ups

200m Run 

1 Strict Muscle Up

200m Run 

3 Muscle Ups

200m Run 

5 Muscle Ups

200m Run

7 Muscle Ups

200m Run

9 Muscle Ups

200m run 

Time: 13:30 

all unbroken - winded on run- legs heavy 

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. 

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 

Monday, 021014

1st session: 1p
A. 50 Back Squats @275
Time: 13 minutes or so 
did 7/10/5/5/5/5/3/3/1/3/3
*was all back. Didn't stretch enough so position wasn't great. but my back was on FIRE quick. Sure the weekend didn't help with this. 
B.
100 UB Double Unders
500m Row
100 UB DU
well, fuck me! this sucked, simply cause i messed up in the 80's twice on my first go. then go it. Rowed like mid 150's so could attempt to get 100 right away. Messed up twice the second go as well. Once in the 70's once in the 80's. really big mental fuck you with that one. 

pm:
A. Power Clean + Split Jerk: (added this in, just working position, split jerk has sucked so bad)
did some reps at 100kg..then went 105-110-115 with no misses. Stayed there. Jerk felt bit better. Mobility positioning is HUGE issue for me going overhead. I CANNOT stay tight. Keep overextending my back. This was never an issue, unsure what stemmed this, trying to figure out.
B. 5 rds
20 T2B
12 Thruster 105#
20 KB 53#
15 Cal Assault Bike
20 Hang Power Cleans 105#
rest 4 minutes between rounds
End Time: 45:22
will have full break down on here tomorrow. This was horrible. Forearms were on FIRE. all t2B and Thrusters Unbroken. after first round, did two sets on KB's. Could barely hold on. Hang Power cleans, first round unbroken, then two sets there after. Again, could barely hold on. Was def breathing heavy throughout also. 

Rds:

5:14

5:45

6:25

6:10

5:46

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. 

Monday, 120913

A. Clean Work 

100-105-110-115-120-125-130-135(f)-137(f)

*was working some new technique stuff. Felt good so climbed. Only missed once at 297 and missed the 303.  This was simply having no legs and bottom position not great. Super tight from weekend. 

B. Back Squat

130x3 140x3 145x3 150x1 x 3 sets 

C. 

1 min AD

1 min GHD

1 min row holding 1:52

1 min Box Jump - step down 

1 min rest

X 5

Completed. 

- 24 - 29 cal was range 

- legs / hips - fire 

- headache 

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, 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.

am session:
A.  Clean pull x 3 x 3 - rest 60 seconds
performed 3x3 at 140kg
111213 Clean Pulls 3x3 @140kg from Brandon Petersen on Vimeo.
+
3 rds of ,
400m Run
30 Cal Row
20 Cal AD
10 Deadlifts (275)
rest 5 minutes between rounds
did this with Lynn, so paced throughout, just worked extra aerobic stuff; didn't go nuts. 5-5:30 per round.  

pm session: 6p

5 TnG DL (clean grip)

7 no push up burpee box jump, 24”

20 sec. AD sprint @ max effort

rest 5 minutes x 3
completed - rounds below..first two rounds at 170kg...then dropped to 150kg, hands were super sensitive; struggling holding on. 

111213 WOD 1 rd 1 from Brandon Petersen on Vimeo.
11213 WOD 1 rd 3 from Brandon Petersen on Vimeo.

+
8 kb swings @ 100#

8 burpees

25 sec. AD sprint @ max effort

rest 5 minutes x 3
completed - rounds below
rd 2
111213 WOD 2 rd 2 from Brandon Petersen on Vimeo.

rd 3 
111213 WOD 2 rd 3 from Brandon Petersen on Vimeo.

Tuesday, 102213

AM
30 minutes on the aD @ 70% effort
top of every 4 minutes hop off and do 5 t2B, 5 ghd sit ups, 10 air squats
didn't get to. Was in MASS looking at new locations. going to make up tomorrow, with some light OHS work, just positional stuff 
PM
A. 5:30 of fuck you… (complete the following in 5:30)
21 pull ups
500m row
21 pull ups
500m row
21 pull ups
Score: got 5:55 
first row was high 30's...first two sets of pullups unbroken. Second Row, barely kept low 50's...third set of pullups was a pussy, was like 3 sets, could barely hold on.  Wanted all pullups unbroken and faster rows. No legs today. Didn't warmup well at all...think played big part here. 

B.  Squatted following the workout today
Back Squats - doubles 
i went around 300# for doubles for 4 sets. . . then hit 313 for 6 reps...went 325 for 1, 341 x 1... went up to 352, failed. 

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.

Thursday, 092613

Programming: 

A.  Back Squat; 2 reps x 6 sets @ moderate weight

Final 3 sets....

140x2 145x2 150x1 (failed 2nd)

B.  Weighed pull up; 4-5 x 4, rest 2 minutes

20#x5, 25x5, 30x5 x 3 sets 

+

2 rounds for time

50 pull ups

50 m back rack walking lunge step @ 135#

Time: 13 min

*first round completely unbroken.  5p pull-ups and complete walking lunge. Then wall! 5 sets of 10 for second. Wasn't to tough. Second set of lunges was bad. Did the 50 lunges in 4 sets 

Thursday, 091113

Sleep night prior: 12:30 - 8:30a

Body: same. Wrist issue being clarified today to see how to move forward. 

Programming:

2p

A. Back Squat 6 x 2 - ascending 

120-130-140 no belt 

150 f on 2nd rep - 150 f on 1st. 

^ superset with DB SA Rows 

No legs today. Still feel taxed from the other day. Hips are sore and def feeling it today. Maybe more mental with wrist situation idk

B. 

50 Wall Balls (30)

30 back rack lunges (176)

50 Wall Balls

*wall balls have to be 5 sets of 10 each time. 

Time: 11:01

All 5x10

Lunges were rough. Wrist felt ok. Tender but ok. Lower back and wind.  

7:30p

2 mile Run

^faster pace on 2nd mile

*just getting in miles. While wrist sucks just going to get more comfortable with running etc

Nutrition: 

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. 

Thurs, 082213

Sleep night prior: 2a - 8a

^ not great night. Tossed turned. 

Morning weight : 175

Programming:

A.  FS @ 70% of 1 RM; 2 reps rest 60 seconds x 10 sets

rest 10 min

082213 - FS EMOM x 2 reps x 10 min @215 from Brandon Petersen on Vimeo.

Last set is below. something stopped on video   might have missed a set or two, unsure when it shut off above. 

IMG 0675[1] from Brandon Petersen on Vimeo.

B.  Clean; every 60 seconds do 1 rep starting @ 185# and increase by 20# until max

rest 10 min

082213 SqT CLean Ladder EMOM from Brandon Petersen on Vimeo.

C.  6 minute am rap of 1-3 unbroken thruster ladder @ 135#   - Score = 39 reps 

rest 10 min   

082213 Thruster AMRAP 6 1-2-3 ladder from Brandon Petersen on Vimeo.

D.

12 minutes on the clock

2K row

amrap double unders

*if you row a 7 minute or less 2K start automatically @ 50 reps

Score: 2k Row was 7:37...i was dying...then completed approx 213 double unders. was kinda lazy. took like 45 second break, back was ON FIRE. then started double unders. def was tired at this point. bit lazy though it seemed. Was kinda disappointed.

Nutrition:

Breakfast : didnt eat Til 9:30 ish.  Eggs + peanut butter on English muffin & OJ

Pre : 1130-12 ish. black coffee + SFH endurance coconut.  + FFF right before and in between wods 

Post: 3:30p SFH recovery + bcaas + oats + blonyx 

Lunch: 445p -  tuna + mayo + pickles + real sweet potato chips + apple 

9:30 dinner - chipotle. Brown rice + steak   & chicken  + hot sauce and lettuce

1p - small amount of ice cream and some Peanut Butter

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.  

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: