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, 07062013

Sleep night prior:  1:30a - 8a 

Body:  just shoulder. Legs also sore from yest and all wall ball. 

Programming:

A. 

:30 max effort AD 

Rest 2:30

X6 

Rest 5 

10 min row @Z1

Rest 5

:30 max effort AD

Rest 2:30

X6 

Scores below for calories 

***lega on fire. Wow. Trie to push through for those extra calories but I'm some cases felt like had nothing left. Definitely main issue with the legs. Have to work on this.  

Once I layed after this, I stayed laying for 30 min +. 

Nutrition:

Breakfast:  cliff builder bar + coffee + KiNd bar 

Pre wod: hmb + Gatorade + bcaas + beta alanine

Post wod: SFH recovery + bcaas + oats + glutamine 

Lunch: chipotle bowl. Steak and white rice. Not double. Normal serving. 

Dinner: burger

Snack: 9p. Another Burger 

Late : 11p

Monday, 02112013

Noon:

Snatch - Single
*went with all power , hell more of muscle snatches. Shoulder is dog shit at this point. Unsure which route to go. Can't slow down now, not at least til after opens. More fish oil, more warming up prior.

Power Snatch - Singles
95-125-135-145-155-165-170

Front Squat - work to heavy Single
135x5 185x3 225x3 245x1 255x1 265x1 275x1 285x1 295x1 305x(f).
^ again failing at 305. Granted , took my time getting up their with plenty of volume on singles.

Push Press Cluster 5.5.5 x 3
155-160-165.
* these were tough. Last set of 5 is rough on grip and even breathing; maintaining stable midline.
Video of Cluster  HERE

4:30p
50-40-30-20-10 AD Calories
30-25-20-15-10 Box Jump (24)
Time : 15:08
*holy legs. Wanted to quit on first 50 AD lol. Slow time. But happy for me being leg threshold is so bad. One day, going to improve this.