Monday, 120913

A. Clean Work 

100-105-110-115-120-125-130-135(f)-137(f)

*was working some new technique stuff. Felt good so climbed. Only missed once at 297 and missed the 303.  This was simply having no legs and bottom position not great. Super tight from weekend. 

B. Back Squat

130x3 140x3 145x3 150x1 x 3 sets 

C. 

1 min AD

1 min GHD

1 min row holding 1:52

1 min Box Jump - step down 

1 min rest

X 5

Completed. 

- 24 - 29 cal was range 

- legs / hips - fire 

- headache 

Thursday, 06132014

Sleep Night Prior: 1:30a - 8a

Programming:

A. Clean (low blocks) 3x3 - 75%-80%-85%

Warmup x 3 - 135-165-185-205

Working sets. 215-225-245

No misses
06132013 Clean Triples from Brandon Petersen on Vimeo.

B. OHS 

^havent OHS for prob 6 months.  (Aside from regipnals) Shoulder never was ok. 

Today stayed light.  

Barbell-75-95-115-135 all for 3 reps. Will slowly work in. Shoulder def wasnt happy but got to fight through. 

C. EMOM x 11 (extra minute)

20 Double Unders

6 C2B Pull-ups 

*all 20-22 second per rd

* felt good. Felt like could have done 30 min. The PU's gave me no issues.

**think did 5-6 certain rounds. Alone in gym mind wandering think I thought five sometimes then 6. Never a problem so wouldn't have matter but i will check Video.
06132013 EMOM from Brandon Petersen on Vimeo.

D. TGU - 20 reps alternating with 53#KB

***these weren't tough but left shoulder painful. 

Nutrition:

Breakfast: eggs + bacon + strawberries + OJ with beta alanine 

Snack: cliff bar + coffee

Pre wod: cyto blast + HMB + bcaa's 

Post wod: Sfh recovery + bcaa's + glutamine 

Lunch:  tuna on wheat with provolone an pickles 

Dinner: bday dinner or kellies mom. Home made ravioli with meatball sauce and bread.  + bday cake. Oh boy I know. Gotta clean up the diet for sure.  

Late night: 

Oh boy. Breakdown. Lol. Fishy's - found in cabinet.  Chips and cheese dip.  Fish oil and macadam nuts + HMB 

Tuesday, 06112013

Sleep night prior: 2:30a - 8:30

Programming: 

A. EMOM x 8 - complex: PC/PJx2/SJ @185# (65% of 1RM Split Jerk)
06112013 EMOM PS from Brandon Petersen on Vimeo.
^ First time snatching since opens, lol.   First few minutes was rocky to say the least. . . but as went on, felt smooth and much better. Pretty easy weight, so allowed me to find a rythm.

B. EMOM x 10 - TnG Snatch x 2 @125# (65% of 1RM PS)
06112013 EMOM Complex from Brandon Petersen on Vimeo.
^ wasn't pretty. Jerk again, haven't done for quite a while and felt like shit.  Push Jerk awful as well, being wasnt getting through bar. Rushed this today and didn't mobilize properly prior. No misses through all minutes, but some were much more difficult than they should have been here. Shoulders feeling it today from Thrusters/MU yesterday for sure.

C. AFAP

25 KB Swings (70)

50 Burpees

25 KB Swings (70)

Time: 4:56
06112013 Lactate KB/Burpee from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: eggs + cranberry juice + beta alanine 

Snack : cliff bar

Pre wod: bcaa's + Cytoblast + HMB 

Post wod: Sfh recovery + oats + glutamine + bcaa's 

Snack : coffee 

Lunch (late) 5p - tuna wrap on wheat pickles and provolone cheese 

Snack: cookie and cream builder bar

Dinner: 9:30p. Chicken peppers salsa on wraps

Wed, 12122012

Dying from yesterday, wow. So sore. Knees super achy once again from pistols :-(
SUPPOSED TO BE REST DAY, but was peer pressured :-)

Power Snatch Work
135x10 touch n go
155x3 touch n go
165x2 touch n go
175x1

Cleans
185-205-215-225-235-245 (doubles)
^ taking it easy on knee.

Clean Pulls
295x3 reps. X 4 sets

Behind Neck Snatch Grip Jerks
135-185 for like triples and 5's
225x7
275x1
286x1 (was wobbly here for sure)
Have tough time it seems with the wide grip behind neck. Stabilizing is tough.

Wed, 11282012

Early Session:
2p

Back Squat: @20x1 (no belt no wraps) (light session, warming for tonight)
Warmups as usual : bar/95/135
185x5 (x2) 225x5 255x5 275x1 305x1
^ superset with DB Thrusters , sets of 10-13 with 35# DB's. - getting comfy for the weekend

Light Row + Mobility

Rest 5 hrs

8p
Cleans
Work light weight for a while. Good warmup.
Then singles
185-205-225-245-255-265-275(failed twice)
Wasn't happening tonight. Had no legs.

Rest 15 min

Power Snatch (95)
Bar Lateral Burpees
OHS (95)
^ played with these for Saturday

***legs are starting to feel the squatting. Off tomorrow with massage. Friday, some heavy weight on body and a nice row WOD break a sweat. Be ready for Saturday

Wed, 10312012

AM Session:

BS. 185x5 225x5 255x3 275x3
Light. Warming up. Just some light volume.

Team WOD with Lynn @ CFNH
75 cal row (partner holds in Hs hold)
50 Burpee wall balls
50 Slam balls (partner catches)
Flight Simulator (alt partners)
12-9-6 HSPU (before each set, 50m walk with KB oh)
Time 31 min

Rest 10 min

Clean Warmup for tonight.
135x5 x 3.
185 - triples for few sets

Wed, 10242012

Holy Christ, is it a rest day yet?
The Fort Monsters came by tonight for Weightlifting Wed. So of course, had to at least play with a barbell for a bit.

Describing "sore" is at an all time new level this week. But very much looking forward to some basketball tomorrow and no lifting!

Wed

Cleans
165-185x2 - 205-225-245-252-260 - 270 x 5 fAils. Caught bottom. Couldn't get up today. Had no legs. What a shame.

Front squat
225x5 235x5 245x4 255x3 265x2 275xF.
Drop
225x5. 235x5

Rower. Cool down - 1000m

With that. I need a dam rest day!

Friday = 2 regionals wods from this year. #2 & 3. We got a crew coming down. First ones at 11a. Second WOD at 1p. We will hit some strength lifts prior to WOD 1. Going to be fun day!

Sunday , 08202012

Clean
135 and climbing by 10. X doubles
At 225 x 1. 245x1. 255(missed catch). Went to 270 which would be PR. Missed it twice. Plenty high enough. Got it next time.

Moved onto Doubles, Hang- sliding below knee 185#

rowing Intervels 250m on / :30 off

CFNE WOD
Clean Complex
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

Start at 50% of your 1RM Clean, and work up from there.

The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor.  After the clean from the floor do a push press.  Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk.  This equals 1 set.  Rest as needed and complete 5 more sets, climbing up in weight every set.


Buy In: 
Snatch Pull Warmup
Run through WOD with lighter weight


WOD:
^above
2 sets at 135lb 
3 sets at 155lb


Cash Out: 
Hand Stands