Thursday 121213

A. Clean x 2 + Jerk
# =   100 - 105 - 110 - 115 - 120 - 125 missed jerk first one, then missed second clean second one. Clean feels good but don't feel strong right now. Esp squat wasn't great standing up. 

B.  Clean Pull
2x3 @140kg  3x1@145kg

C. Spent some time with people in class.
Played with Complex's + some Hang SqT Cleans
Complex 1: Hang Power Clean x 2 + Hang SqT Clean + TnG SqT Clean
used bumpers for this....185-205-225-230-240 
Complex 2: 3 pulls + Hang Power Clean + hang Sqt Clean + TnG SqT Clean
did 2 sets at 240
Complex 3 : SqT Clean + Front Squat + Push Jerk -
did 2x1 at 235lbs. 
***nothing on this was failure, just worked in on their sets and worked on my technique / speed. 
Complex 4: 5 rep Hang SqT Clean
185 - 225 lbs

D. Pendlay Rows 5 x 5 - ascending
60 x 5   65 x 5  70 x 5  75 x 5  80 x 5

E. Strict HSPU

10-7-5 regular height

Few sets of 5 to 20kg+15kg+10kg

Then, just some Hs holds. Pushing stretching stretching our shoulders a bit. 

Monday, 08192013

Clean eating starts today!

Sleep night prior: 2a - 8:30a - last night of this bs. Trying early tonight.

Programming

A. Front Squat - Double in 10 min or so @22X1

100 - 110 - 120 - 125 x1 (almost passed out think I had 2). Ran out of time

B. Clean & Jerk Ladder - starting 155 ; every :90 seconds = 1 rep

Missed on 266 on jerk.  Nothing felt good. Clean felt bad, jerk felt horrible. Not proper warmup maybe or just one of those days. Shoulder still not great either.
081913FS 125 from Brandon Petersen on Vimeo.

C. 3 rds

25 thruster (95)

25 Burpees

Time: 12:38
08192013 3rds from Brandon Petersen on Vimeo.

Was dying. Wind was gone but more so shoulder throbbing.

D. 4 sets of 6 reps DB Row :30 between arms  - performed with 60lb DB. Slow and focused. 

Nutrition:

Breakfast : Eggs + bacon + OJ w/ beta alanine + apples w/ PB

Pre Wod: Coffee + blonyx + fuel for fire 

Post : SFH recovery scoop an half + bcaas + oats + blonyx

Lunch :  steak tip salad

Snack: Fuel for Fire

Dinner:   burger with bacon + salad + tuna with mayo pickles and cashews

Pre Bed - shot of Pro Strength 

Wed , 080713

Rest / Recovery Day

Ended up lifting at WLW

Clean & Jerk

133-155-176-180-208-220-242-264-276-286 (fail on jerk) here.  

Then jumped to 140kg (308) for clean PR. 0 for 2. 

080713 C&J Fail from Brandon Petersen on Vimeo.

Then some HS holds and L-Sit to HS work on pbars. 

080713 HS hold pbar from Brandon Petersen on Vimeo.

Tuesday, 04232013

10am

Clean & Jerk - Single
135-165-185-205-215-235-255

Power Clean
215 x Singles. No rest. 10 consecutive.
225 x 5
255 x 3 TnG

Back Squat - singles
185x5. 225x3. 275x3. 305x1 315x1 335x1. 345x1


230pm Session

"Grace"
Score : 2:30. PR is 1:58. But expected after the volume and current condition of body.

Rest 10

30 FS @ 95
400m Row
Score: 3:30

Rest 10

Max Reps in 5 min. 225# Back Squat
Score : 34

Tuesday , 04092013

Regionals Training Day One

1:30p
Warm Up:
Clean & Jerk - practice. Light. Get body moving.

Wod:
AMRAP 7
3 PC 225#
5 HSPU (45's to AbMat)
7 Box Jumps 40"

Rest 5

For Time:
Row 1k
30 GHD Sit-ups
60 Walking Lunges

Scores : 4 + 13 / 7:21

Then,
Clean & Jerk Practice - up to 165. Just working the bar.


6:30pm

Re-do of this mornings workouts.

WOD 1 : 5 rds
WOD 2 : 7:53 * was dead at this point. Nothing left in quads.

8:30pm
Behind Neck Push Press , into back squats
X 5 reps - 165 - 185
X 3 reps - 205 - 215

Snatch Pull Doubles
185-225-255

Clean Grip Deadlift - Heavy Double
225-275-315-365

Monday, 03112013

Clean & Jerk - Heavy Single
185-215-225-245-255-265
^ no misses
So went 280# for a C&J Pr. Wasn't happening today.

AMRAP 2 @ 65% of above weight. Ground to Overhead.

Used 175#. Got 17 reps in 2 min.

EMOM x 18 min
Odd: 6 Bar Muscle Ups
Even: 15 Wall Balls (20)

All unbroken for every thing throughout.

Wed, 02062013

Shoulder sucks this week. Still trying to work on it but prob not as much as I should. Going into Sat, hoping for best. Along with following sat at Route 1. Hope to figure something out for Opens to stay fresh.

:Noon

Triple Under Practice

Clean & Jerk to 85% - prep for Sat
165-185-205-215-225-235

WOD at night :
Triple Under Practice

Then, 4 rds
135# Thrusters 6-8 reps
3-5 Ring Muscle Ups
^ rested between rounds

Then,
BJ
GHD
t2B

^ NFT.

All prep for Sat. Off tomorrow. "GameDay WOD" on Friday

Monday, 2042013

Back Squat
Warm up
225x6. 265x6. 305x6

Clean and Jerk
165-185-215-225-245-255-265-277(f)x2. Failed on clean. Small jumps good for volume, but not the end singles.

WOD: AMRAP 15
5 Burpees
10 Thrusters (115)
15 Box Jumps (24)
Score: 6+8

Holy quads!

Saturday, 02022013

Team WOD at CFNH w/ Lynn

3x Down and Back Slam ball throws
50 HSPU
50 Strict Pull-ups
50 Goblet Squats (70/53)
50 Ring Push Ups
100 Walking Lunges (barbell)
200 Double Unders

Time 16:40

Rest 10

Cleans
Singles
135-155-185-205-215-225-245-255
^ stopped there

Friday , 02012013

Clean & Jerk at 12:30p
Singles
135-155-85-205-215-225-235-245-255-265(f). Was missing clean. Fixed issues after, realized hips were too high from start causing me to catch out front. Good fix after.

WOD: 5 rds - rest 1 min between rds
:30 seconds
3 Muscle Ups
Max Thrusters (165)
Score is Thrusters per rd.
got = 4,4,3,3,2
^thrusters aren't feeling great. Position is off and wrist was killing me for some reason

Rest few minutes

Thrusters @185
3-3-5
^ was gonna do 3 across. Went to 5 on last.

Strict Muscle Ups
W/ 15# plate between legs
3x2

EMOM x 8
Odd: Airdyne Calories
Even: Strict Muscle Ups no weight.
Scores: 21/4, 21/3, 19/3, 21/3
^#satanstricycle is the worst thing in world for me. But it's going to take me to another level, I know it

PM Session with Danielle:
Team of 2,
Row 1500m
100 GHD
50 FS (155)
100 Pull-ups

For competition

Wed, 01302013

Clean & Jerk
Just singles for Day
*shoulder still junk
**goal of day, no misses
155-185-205-215-225-235-245-255
* stopped there. Felt good.

:30 Squat Cleans (155)
:5 rest
:30 Airdyne Max Cal
:5 Rest
:30 Max Burpees

Rest and repeat 3x

Will go for 6x soon.

Wed, 01162013

Shoulder feeling better. Warming up good. Stretching etc

Clean & Jerk
Warmup with 95-165
Then Singles climbing
185-205-215-225-235-245-255-265-276(f)-276 PR (1 lb)

^barely stood up. But happy with weight being haven't squatted with knee so. Jerk wasn't bad.

Rest few min

4 rds
200m row
10 Pistols
10 T2B

Rest 3 min

15 muscle Ups
- nothing til failure.
Did 10 then 5. Felt tough after above stuff. Grip.

Mobility tonight

Friday, 12282012

Feeling like shit today. Came down with cold yesterday. Feeling better today but weak and achy.

Stayed light but went through motions today.

Clean and Jerk
165-175-205-225-235-245

EMOM x 20 min
Odd: 10 Burpees
Even: 4-5 muscle Ups

Rest 5 min

Strict HSPU - volume training.
5x7 45's to AbMat - so small deficit

8p - 9p
Dodgeball @ SkyZone

Wed, 12262012

Holy body.
Legs mainly, but all. After yest, have nothing today.

Clean & Jerk Ladder - Twice
EMOM
All Squat Cleans 225-236-245-255 (missed jerk)
All Power Cleans 235-236-245-255 (missed jerk)

^ had zero legs today. Which I expected. Shoulder junk.

Rest 10 min

15 or so Min On Free Standing HSPU with Haley & Jordan - practicing.

Tuesday, 122252012

12:30-3p

Worked on Snatch / Clean & Jerk.
Snatch (full) and Power. Triples
Clean & Jerk. Climbed. Played with grip a bit.
^ felt pretty shitty today honestly.
Knee / Hamstring bugging me daily. It's a mental block at this point.

***changed start position on clean. Arms locked. Chest up bit more. See if can keep this and what happens with heavy weight.

9:30p

Snatch / Clean and Jerk m- technique doubles triples
Snatch - work to power 155. Clean and Jerk 225

Team WOD: with Rebecca
2 rds
Row 1k
50 Wall Balls
60 Abmat
70 KB Swings
80 Box jumps
Time : 22 something

Rest 10 or so contest with Erin. WOD OFF

1. AMRAP 3
10 Burpees
5 T2B
Score: 3+11 won

Rest 5

2. 3 rds
:30 Hs Hold
1:00 Wall Sit
Score: legs does on two. LOST

Rest 5

3. AMRAP 3
5 G to OH (45)
15 air Squats
Score: 4 +. LOST

4. 3 rds
10 DB Thrusters (35)
15 Box Jumps
20 Lunges (10 each)
Time: just over 8 min. WIN

Officially can barely walk. But was a fun night. Merry Christmas to me for the win ;-)

Wed, 12192012

WLW

Clean (triples) - floor then two from hang
165-185-215-225
Then 245x1

Rest 10-15

Clean & Jerk
155-185-205-215-225-235-247-256-267-275

Clean
Tried 287#. Caught it twice. Couldn't stand up.

Rest 15 min

Front Squat
185x5 225x3 255x3 275x1 300x1 315xF 315xF

Zombie Squats
(No belt) 135x5 185x5 205x5 225x3
(Belt) 255x1(F on 2) 265x1 275x1
^ ps these things suck!!! Thanx JP for the introduction to them in my programming.

135 for reps. Burner

Wed, 11212012

10a Session:

"Awful Waffle"
40 Cal Row
35 DU
30 KB (53)
25 HR Push-ups
20 Deadlifts (225)
15 Hang Power Cleans (135)
10 Shoulder to OH (135)
Time : 7:59

^not pleased with this time at all. We all grip for me. Even going into it. Hands and grip felt week after the volume previously this week. Aggravate. I had a lot more in me than this. Might attempt to loosen up and do this again this afternoon. Annoyed!
Tonight, Weightlifting Wed - 1RM Clean & Front Squats


PM Session 8p


Clean and jerk
225-245-255-270 (failed on jerk). Tried twice. Missing jerk. Normally not a hard jerk, need to work that on side. Will ASAP.

Moved onto single cleans
280 make. PR
285 - failed. Cam crashing on me. Best the bar

Front Squat (doubles)
225-255-275-285 (pr)
Attempt at a single PR
305. Got it! PR. Fuck yeah!!!
Attempt at 310 failed but pumped with the 305!!!

What a for the gym. Holy shit. So many PR's at WLW tonight. Amazing night!

Wed, 11142012

Rest Day

But.... Played a little

OHS
95# x 10 x 3
Then 5x5

Just working position and speed down up

Clean & Jerk
- stayed light
135-165-185-205-225-230
Then 230x5

Sun, 11112012

Attending the 20th Attitude Certification today at CrossFit Florian with Kell. She missed Jon & Jess when they came to our place as she was getting her level 1.

Great Day. Believe it was 32 people who attended. Kell did great! He got 120# on the Snatch and lost it whined which in my eyes is a PR.
She also cleaned 175# which is a PR. She missed 180# a few times, but I think her legs were just junk after the full day of drills an technique.

Jon and Jess did another great job. I know CF Florian was loving it and people set a bunch of Pr's!

I skipped the Snatch as I am still trying to heal the shoulder.


Clean & Jerk - AttitudeNation Seminar

205-215-225-245-255-260-270(missed jerk) - 275 (missed jerk)
275 = clean PR

I am happy with the Clean PR. The 270 & 275 took a lot out of me to stand up. Feel like that's why I lost the jerk. I had this though. Jess helped me remember a great que for me, where its pull those shoulders up first off ground. Habit of but rising and putting me over the bar too soon.

Wed, 11072012

Rest Day..... Technically.

But, Weightlifting Wed came so... :-)

Just Clean and Jerk Tonight

135 for tons. Working push Jerk

155-185-205-215-225-245-256-263-270(f). <----- failed 3x on 270 Clean

Son of a bitch!

Next week!

Cool Down:
Front Squats 183# x 5 x 5 sets