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.

Sat, 092813

Body:  feel destroyed. Biceps, shoulder, back and legs. Shoukder is very sore (bad one). From the week but yesterday's am/PM was rough. Going to attempt to loosen up today. 

Programming:

Friday , 092713

Programming: 

am: 1:30p

A. Snatch Grip DL 

120x3, 125x3, 135x3 140x3 145x2 150x1 (grip failed. Hand killing me today) stopped. 

B. 

75 Unbroken Wall Balls (20 to target) completed 

75 KB Swings (53)

75 GHD Sit-ups

75 up and over box jumps (20)

Time: 15:10

PM: 6:30-7p @ Route 1

A. AMRAP 10 

5 pbar hspu

10 KB (70)

200m Rub

Score: 4 + 15

Rest 10-15 min

Teams of 2 

1 working at a time

120 double Unders

60 Wall ball (30)

60 TTB

60 HPC (135)

60 Pull-ups

120 Double Unders 

Time: 10:16

Braden and I 

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 

Tuesday, 092413

Sleep night prior: 7-8 hrs total. Sporadic though. 

Am weight: 176lbs. 

Body: holy shoulder. Think holding straps like that on front squats def aggravated. Feeling it today. Ok though. 

Wrist - better but still not there yet. Achilles. Better by the day. 

Programming:

1st session : 4:30p

A.  Good morning; 5 x 8, rest 60 seconds

+

EMOM x 20 minutes

odd = 8 kb swings @ 100#

even = 100m sprint

Completed all. I did 10 KB Swings with 106# each time.  Thought it was 10. All unbroken. The 100m, def didnt paint as was easing ankle/Achilles back in. Come half way, there was no sprinting; hamstrings were on fire! That 106# is a bitch! 

Nutrition: 

Breakfast: eggs + OJ + peanut butter on English muffin

Snack: black coffee w/ SFH endurance coconut

Monday, 092313

Sleep night prior: 3a-8:30

Napped yesterday mid day for a while which kept me up all night. Needed the nap though was dragged down and mentally needed it. 

Am Bodyweight: didnt weigh 

Body condition. 

Shoulder sore. Achilles / Calf sore.  Weekend off didnt help. Feel luggish. 

Programming:

Monday

AM

4 K row @ 1:55/500 pace

Failed this. Legs died so fast. Would pull go below 1:55 then lose it again. Depressing start to the day haha

PM

A.  Front Squat; 3 x 4 @ 83%

B.  Front squat; 3 x 3 @ 87%

C.  Front Squat; 2 x 1 @ 93%

Didn't hit %'s above as had to use straps to hold bar. To at least get front rack going. No belt either. 

110kg for 3x4

115kg for 3x3

120kg 1x1

125kg 1x Failed

+

50 meter sled push @ max effort @ 200# on top

rest 4 minutes x 6 rounds

Nutrition:

Breakfast 8:30a - eggs + bacon + OJ + English muffin w/ Peanut Butter 

Sat & Sunday

Didn't get any workouts in. 

Had charity event Saturday and Sunday honestly was worn down. Napped and got caught up on stuff. 

Programming

New gym in MA

And non profit opening up this week after make it to the statehouse. 

Mentally little off as of late with wrist an Achilles. Hoping can get motivation back this week and get to it. 

Friday, 092013

Programming:

30 minute cap 
6 rounds of
400m run
12 DB power cleans @ 45# *let me know if you can do this w/ your hand or not.. if not I will change it up
30 squats
12 t2B

score: 26:01 
legs were toast! DB PC and T2B all unrbroken. Row was like mid 150's

Wed, 091813

Wed, 091813

AMRAP,Back Squat,Snatch High Pull

Programming:

(Winging things right now with wrist and Achilles issue)

A. Snatch High Pulls  - 165-205 for triples. 215 for singles. Focusing on position. Lack of snatching had made the movement awkward ; that's for sure. 

B. Back Squat - triples climbing to 140kg.   

Have no legs right now. Very weak squatting lately.  

C. AMRAP 12

Row 250m

15 GHD Sit-ups

10 C2B Pull-ups

Score:  4 + 250m Row + 15 GHD + 3 C2b

Thurs, 091913

Programming:

***zero motivation today. Pushing through. 

1p

A. Back Squat - 110kg + 40# chains (20 each side) x 3 reps every :75 for 10 min

Completed. Worked in nanos too

B. CG Halting DL - 2 sec below knee and mid thigh. X 3 reps x 4 sets 

Ended at 140kg x 3

C. # Pull-ups - skipped cause pull-up other day plus yesterday, biceps very right, tryin not to aggravate the bad one. 

4:30p

A. 50 Unbroken Wall Balls x 3, rest as needed between 

All completed. Rested 4-6 min between or so. Was tough. Third by far worse
* udate, legs were toast the next day!

Wed, 091913

Programming:

(Winging things right now with wrist and Achilles issue)

A. Snatch High Pulls  - 165-205 for triples. 215 for singles. Focusing on position. Lack of snatching had made the movement awkward ; that's for sure. 

B. Back Squat - triples climbing to 140kg.   

Have no legs right now. Very weak squatting lately.  

C. AMRAP 12

Row 250m

15 GHD Sit-ups

10 C2B Pull-ups

Score:  4 + 250m Row + 15 GHD + 3 C2b

Tuesday, 091714

Update:  Achilles feeles better. Not aching and in pain anymore. So strange. Has to be the fact that rolled out calf and Achilles with stick etc. maybe loosened then Squatting and jumping stretched beyond where normal so for bothered. Idk. No more hammering it before stuff will just after. 

Monday, 091613

Programming:

A. (was suppose to be front squats, but can't hold rack still)  Worked some volume on Back Squats, up to 255 x 5 or so. Like 5-7 sets climbing of 5's climbing. Legs still smoked from that 60 min row, not sure why. Also, standing all weekend for competition and not great nutrition; didn't help.

B. AMRAP 8
10 Pullups
10 Box Jumps (24) - step down

Score: 11 rds
091613 AMRAP from Brandon Petersen on Vimeo.

***Update. SO, achilles has been bugging me. Today, i rolled it out with a stick, stretched band etc. Did this workout above, no issues. Hours later, barely walking. Tonight, KILLING me. Very painful, definitely making me nervous. I am going to baby this, cause while I am all for pushing stuff ; especially stuff i know i can't do much about, achilles is not something i want to f with. Will keep this updated daily.

Friday , 09132013

AM:

4 rds

30' Walking lunge (back racked) 155#

400m run

11:46

PM:

60 min row

Meters: 14,054

All mental. Target was 14k. Got it. But holy shit that sucked. Just grinding. Boring etc.  happy I completed though. 

Thursday, 091213

:25 Sprint on AD

X 12 , rest 3 min between 

Was a pussy few of things. Even my start to the :25 lacked intensity along the way. Few points (rds) where legs just didnt want to fire. Still hate that fn machine 

Tuesday, 091013

Programming:

I sucked today as far as getting anything done. 

10 min AD. 197 calories. 

Legs dead today from yesterday. Felt ok just couldn't go hard much. Unsure calories were accurate cause our machines are shit box's. 

Fn hate that machine.  But don't understand. I feel better doing it, but don't seem to be getting better. Is there strategy to going higher % then lighter, on / off?  A

Monday, 090913

Programming:

AM:
:15 Sprint on AD
x 7, resting 3 min
***AD Sucks so, but got like 15 calories sometimes, and then it would read 5. Felt fairly similiar the entire time. Def winding and legs felt it, but recovered and felt like could get the same #'s.

PM:
30 Air Squats
10 Box Jumps (30)
400m Run

Completed 5 rds in 21 min.
Was supposed to do 7, back was on fire, but concern was achilles. BRIGHT red (didnt warm up properly) and worried me on the jumps and run.
Wind was OK. . . back and calves/achilles was rough!

Squats were like 4 out of 5! Straight 30. Paused at top few times not long. Legs def burned.  Even back on air squats, again. Shitty warmup for something this long. Box jumps, no rebound on 30. With Achilles an calves tightening didnt risk anything. And wrist. If did catch myself , no cast on so didnt want to risk it more. 

Sat, 09142013

Scores above for programming below. 

Saturday

10 minute armap @ 90%

200m run

10 ghd sit ups

10 SA kb swing (good arm)

-rest 5 minutes-

10 minute amrap 90%

50 cal on aD

15 back ext.

-rest 5 minutes-

10 minute amrap @ 90%

400m run

20 cal on AD

Friday, 091213

Programming:

AM:

@ Mel's

A. CG Deadlift 

Worked up to 345 x 3 and then some singles. Tough with splint on wrist, but works. 

B. 4 rds 

5 DL (315)

400m Run

10 (5 each arm then alt KB PP w/ 53}•#)

Time: 10:09

PM:

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: 

Wed, 091013

Sleep night prior:  11:30-8a

Body: shoulder same. Wrist, going for X-ray today hope didnt break it yest.  

Am Weight:

Programming:

Rest Day

Nutrition:

Update: wrist fractured in two spots. Final word tomorrow on what I can get away with.  Possible cast; but maybe just first week or two to help me stabilize wrist while doing some workouts (goal)....BUT, trying for nothing. Just don't want to en up displacing a bone and needing surgery because pushing it. Final word tomorrow.    Fuuuuuuuuuuuuuuuuuuucccccccccccccccccckkkkkkkkkkkk !!!!!!

Tuesday, 090313

Notes: happy with front squat yest. Que Tip for me is initiate those hips first. ESP for me as ankle runs out of room etc.  

Sleep night prior: 1a - 9a 

Body Condition:  shoulder will just not improve. Sucks right now , but is what it is. Gotta keep pushing fwd an hope for best. 

Am weight: 176

Programming:

Nutrition:

Breakfast: 11a - late cause got caught up in stuff this am. New site and media stuff. 

Snack:

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.