Friday, 121313

am: was early in am. Don't think I was at quite 90%. No sleep last night to kinda moving along. Will pick it up tonight!

10 minute amrap @ 90%

20 AD cal

5 hang power cleans @ 135

5 CTB pull ups

10 no push up burpee box jump, 20”

4 rds completed 

All unbroken, just felt like i wasn't moving very fast on anything 

-rest 4 minutes-

10 minute amrap @ 90%

150m row

3 PC @ 225# *did singles. Hands r beat

5 HSPU

7 Toes to rings

5 rds completed 

-rest 4 minutes-

30 on hard

:30 on easy 

X 8 intervals 

Completed 

PM: Competitors Training - Team

Lined up with a lot like tomorrow. Will get to AD work tomorrow and maybe hit the 3 rd one also. Was looking forward to that one. 

A. Power Snatch Work - 15 min

155x3. 165x2 175x2 186x2 195x1 

B. Power Clean + Split Jerk

225-225-245-255-265-275-286-296(miss jerk)

C. AMRAP 12

Partner 

100 Double Unders 

80 Wall balls (30)

60 alt box jumps (30)

40 HPC (185)

20 Strict HsPU

Score: 1 rd + 115

* I did first 100 straight du. He did 40 wall balls straight. I did 31. He finished. Box jumps we alternated. HPC - we did 5 each all way through 

Strict HsPU - I did 15-16 of Em. Shoulders were smoke plus fr hspu volume this week. Only for like 2-3 strict a time. 

Rest 12-15 ish

AMRAP 12 

* 1 partner runs through then tags other in 

5 Front Squats (185) from floor 

10 burpees 

15 pull-ups. 

Score. I finished my 6th rd. he got 5.  

I got everything unbroken.  Recovery was ok. Burpees def slowed down. Front squats got easier with rhythm. Need to get bounce at bottom and not hang out at top; made easier. 

Destroyed now.  

Shoulder has been shitty for weeks. So unstable. Jerks are terrible now. 

Can't tell if shoulder is worse or something just "off". Feels like could dislocate at times, never does. Curious if just super tight somewhere else. In back maybe?

Very happy with legs and ability to go where I know I have not been able to in past; that's for sure. Pull-ups feel good also. 

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.

Monday, 111113

A.  Back Squat; 8 @ 75%, 5 @ 80%, 3 @ 85%, 10 @ 70%

Did 126x 10 (accidentally did two extra reps.  Then did 135 x 5.  Then went 145kg x 3. Then 120kg x 10. 

B.  EMOM x 8 minutes = 1 FS @ 275#

Completed at 125kg EMOM x 8. No failed attempts 

+

4 rounds @ 90% effort

400m run

20 kb swings @ 55#

15 pull ups

30 double unders

300m row (holding sub 1:40)

rest 4 minutes bt. rounds.. keep same times each round… breathing work

Completed only 2 rds. 7:30p class I had. Time got away from me. 

Round 1: 4:44 - felt decent. Run was good pace or me. All unbroken just stations not ideal with class going. Signing people. 

Round 2: 5:12 - was breathing hard and had tough time rowing in 30'a here.