Friday, 07052013

Night sleep prior: 12:30-8a

Body: shoulder banged up. 

Programming:

A. 30 Power Cleans @90%

Used 247lbs.  

Time was 9:18
07052013 30 PowerCleans from Brandon Petersen on Vimeo.

Rest 15 min or so

B. 

1k Row

200 Wall Balls

300 Double Unders

Time:

*shoulders. Holy shit. Were dead so fast. Left one was hurting but eventually pain went away and shoulders were just very fatigued. Not happy with performance on this one. Hopes to do better.  Even double Unders , shoulders on fire. Every time I stopped was choice, never Meade up; would simply
stop. Should have dug deeper.  Maybe should have rested longer, seemed to still be bit taxes from Power cleans.
07052013 WOD from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: eggs + strawberries + OJ

Snack: cliff builder bar + coffee

Pre wod: Gatorade + bcaas + hmb 

Post WOD: SFH pure + creative + bcaas + glutamine + oats

Dinner :  tuna on wheat + provolone an pickles 

At movies: other half of tuna.  Some chips and cheese. 

Snack: coffee 

Monday, 05272013

AM Weight:  173 lbs

Sleep (night before): 1a - 7:45a

Programming:

11a

A. Back Squat -1RM

225x5 275x3 305x2 315x1 335x1 345x1 355x1 360x(f) - http://vimeo.com/67071585 

***15lbs off of my High Bar PR, but was heavier then so. I hit 355 3 or so days ago also. Today was easier. 

Rest 10 min

B. 1x AMRAP @ 315# @30X1

Total Reps: 6. Failed on 7th. Lost mid section.  

^squats felt heavy today. Silly me on squatting heavy few days back, after not squatting tremendously heavy consistently since before opens.  

^onward an upward. Pumped for day 1 to be here; and excited for this year. 

C. 30 Muscle Ups - AFAP 

Time: 3:05 - http://vimeo.com/67070056 

***was unsure how to go into this. Did 16/5/2/2/2/2/1.   

Felt like could have gone 20 straight but would have been dead so. Maybe shorter rest period to break 3 min. Idk.  As usual though, it's dips that r tough part on the high reps on these; not so much the transition. 

Rest 15

Max Ring Dips _. Got 32 Was dead. Had to beat Homsey :-)

7p:

Light Long Run. 2-3 miles. 

+ 

20 min in Hot Tub + stretching. 

Nutrition: 

When waking up:  8a : Pro Strength, 2 pieces Dark Chocolate + beta alanine 

9am - Pure SFH + Oats

Pre Workout:  Bcaa's + Gatorade + Creatine + beta alanine

Wod @ 11

Post WoD: glutamine + oats + dextrose + SFH recovery + bcaa's

Lunch: 2:30p - steak tip salad + dirtys salt & vinegar chips 

Snack: Starbucks (grande) Vanilla Bean w/ chip chips 

Dinner: (following hot tub). 

Tuna + mayo

W/ Meatballs on side 

Before bed : Shot of Pure Strength