Sat , 111613

McCauley Seminar today 

Filled in what I could. 

A. 4 rds

5 Bar muscle up

10 S to OH (155)

10 cal Row

5 HnG SqT Cleans (155)

Score: 13 something 

+

:30 on HARD

:30 on EASY

X 12 on Rower 

+

5 burpee touches AFAP

Rest :10 sec x 5

B. Power Clean + Split Jerk

100-110-115-120-125-130-135(fail)

Went to power clean. 

Got 290 - 295 - miss 305 2x

- stopped there 

Thursday, 081513

Body: train wreck. Went to ortho, said bicep about to rupture was so tight. Compensating. Taken few days off from the pull, OH stuff. Hoping inflammation comes down. Keeping me up all night. Stupid arm.

Programming:

AM:

:30 on 90%

:30 on @60%

X 12 min 

PM:

A. EMOM x 10 @67% x 2 reps 

*used 205lb -  93kg

B. Climbed to Single on FS

105-110-120-130-140(PR) 308#

C.

:30 ON @90

:30 On @60

X 10 on AD

D. Team WOD with Amy 

2000m Row - (swapping every 250m)

Partner does Double Unders 

Friday, 07122014

Programming:

A. 

:30 on @90%

:30 on @50%

X 10 min on AD

Rest 5

:30 on @90%

:30 on @50%

X 10 min Row

B. TnG - didn't to. Swamped setting for comp this weekend. Also wrist killing me. This weekend "off" will be a nice rest. Looking forward to getting after it on Monday. 

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

Sat, 06152013

Sleep night prior: 12:30a - 9:30a

Body Condition: left shoulder , throbbing daily. I know it's just the OHS and snatch work. Will be doing extra mobility and even surrounding stuff; in hope of relieving. Glad today is just the AD Aerobic work.

Programming: Aerobic / Cyclical 

25 min on AD

:30 on @ Z3

:30  on @Z1 

Kept track based on cal/hr.  unsure on % per zone. Tried and did maintain.  Legs were on fire!

06152013 AD :30on/on from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: 10aShot of Pro Strength

Pre wod: bcaa's + HMB + beta alanine + Cytoblast (1/2)

Post WOD:  builder bar + bacon & egg on English muffin + coffee 

Lunch: chipotle : bowl, brown rice and double steak. Light cheese hot sauce and lettuce.
At mall, half cookies and crime frapp