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

Sat, 06082013

Sleep night prior: 2a - 6:30a

Up to head to 2a comp

Programming: 

2k Row - TT

Trying to fit this in. Hopefully at 2a when comp is over. 

^^ wasn't able to get this in today. Business and coaching took precedence. Need to make this up. 

. 

Nutrition:

Breakfast:  pro strength Shot 

+ v8 fusion and Zone bar 

Lunch :  b good double cheeseburger 

Dinner: 5:30p. Chipotle bowl, rice and double steak 

Late dinner:  outback.  Cheese fries. Grilled chicken & mash. 

Snacks: oh boy. Went on chocolate kick. Blaming bob as he loaded up with peanut men's an Reese's. Son of a bitch!!!!  Clean eating today!!!!!

Thursday , 05232013

7p - 2k Row - 7:30. Just stayed consistent. Nothing crazy. 

930p

Clean and Jerk Practice

Clean Technique Work - only to 225#

Nutrition:

Breakfast - 3 egg muffin, 2 bacon, ORange Juice with Creatine + beta alanine 

Snack: supreme bar + SB coffee 

Lunch : steak tip salad. House dressing, are some of pita too. Dirtys chips and a 1/2 a coke zero :-). Figured last for a while.

Snack: protein bar, snack.

Pre 2k Row - bcaa's, Creatine, Cytoblast 

Post 2k - cliff bar - builder , mint 

Dinner: 11p @ tbones. Lots of nachos.  Steak cheese on pita

Sleep night before leading into today. Sleep at 2a, wake at 8a. 

"DT"
in 12 min cap, finished 4 Rounds.
Took 15 something to finish 5 rounds.
Did at 155#, was heavy today. Strength still not back  =(

AM day of DT....2k Row warmup
Box Squats
up to 195x3


prior days.

AMRAP 10, 2010 Games WOD 1
5 rds + 34reps
wod  30 du, 15 power snatches at 75#

New Years WOD. was HELL!
team of 2
50 pullups
100 ohs (bar)
50 pushups
4 sled pushes
50 kb swings
100 dl (95)
50 rings dips
4 sled pushes
50 t2b
75 cleans (95)
50 pushups
4 sled pushes
200 abmat situps