Friday, 091914

A. Push press - heavy 3 

Hot 105.  110 wasn't having it. Shoulder in rough shape and nerve issue, def playing. 2 drop sets at 95kg x 3

B. Snatch Pull- 3 position pause x 2 reps 

Worked with 100kg here 

C. EMOm x 21

1. 7 strict hspu

2. 50 Double UNders (unbroken is goal)

3. 15 t2b

Completed all 

Rest bit 

D. Back SqT - climb heavy single 

120-140-150-160-170

Failed on 175 which would have been PR

E. Front SqT - heavy single 

100-120-140  

Monday, 090714

Not much sleep night prior. 

Played 18 today, got new clubs this weekend and excited to get out. 

Slept like 2-6:45a

Breakfast, FFF - coffee etc ate light 

Played 18 @ green meadow. Shot 5 over for 18. Was pleased being first time out in years but, played bad, and seemed to find the whole dam course. 

Lunch @2p. Steak tip Caesar wrap 

Pre wod - aminos 

Programming : 

Warmup; rowing + biking and bb work 

A. Power Snatch Work: 

Hit 60-70kg for some triples. Speed being focus and position

B. Front SqT work 

Sets bottom left in blue

C. EMOM x 21

1. 5 muscle ups 

2. 10 Burpee touches 

3. :30 of box jumps (30) step down hot like 9-11 

Post wod - aminos ; kept light today. + FFF 

Dinner :  steak + rice + those oatmeal balls (just few)

Monday, 063014

A. Muscle snatch 

60-70-81PR-85PR

B. back squat cycle  @20X0

65-70-80-85

110 x 8

119x8

136 x 6

145 x 6

^worst week by far 

Almost died on last 6 hahaha 

C: Emom x 20

Odd: 5 burpees + 5 KB SqT cleans (70)

Even: 3-5 deficit strict hspu 

Monday, 061614

A. Warmup : 5 rds 400m row 400m run

Kept row high 40's. Some low 50's

B. Scap work

C. Back squat cycle week 1 day 1

60-70-75-80%

102x10

120x8

128x6

136x4

D. Strict DB Press - sub hspu cause wrist 

E.  Emom x 20

Off: 12 cal AB

Even: 10 wall ball (30)

Tuesday , 040814

5 block breakfast. - come on abs!  :-)

1st session: 

A. Back Squat - first time since back. Taking it easy. No belt. No sleeves and nanos 

100x8 110x8 120x8 125x8 135x5

B. Single Leg SqTs

53# kb's each hand. 5 sets if 8 reps each side.  Right side substantially weaker than left. 

C. EMOM x 10

Odd: (-2) muscle ups 16/5/4/4/5

Even: 10 burpees  completed

Muscle ups = dip got hard. Shoulder was killing me between burpees and dips. 

Pm: 5p 

A. "Big clean complex" - CFNE - Bergeron complex 

70kg. 85kg. Went to 91kg - lost core and breathing overhead on push jerk. Was dead 

B. Complex.  - Hip SqT Clean + high hang clean + tng SqT clean + jerk 

100kg-105-110.  * stopped there 

C. 12 min clock 

1/2 mile on AB 

30 T2B

40 DB Jump SqTs (30's)

50 cal row

AMRAP Hspu 

Total hspu - 44

*first few sets good. Then shoulders died out. They aren't improving on hspu. Which sucks. 

Tuesday, 100813

Programming:

A. Deadlift - 5 sets of 2-3 reps 

Climbed to 210kg (462) x 2 : PR for tnG double. 

Prior was 200 x 2 , 190x3 , 180x3 170x3

Second on 210kg taxed me an back so skipped snatch pulls heavy. Only hot 155# for some double. Positioning etc
100813 210kg x 2 rep DL from Brandon Petersen on Vimeo.

B. EMOM x 15

Odd: :15 sec of DB Power Cleans (50# Db's)

Even: 150m Row

Completed

C. Didn't do normal DL as back wasn't feeling great. 

Did 10-15 min of T2Rings, Ring Push-ups, HS Holds (freestanding) and banded rear scap squeezes 

Tuesday, 082013

Sleep night Prior: 11:45p - 8a

***first time in bed before 12 in many years. Working my way to 10pm. 

*woke up like 6:30a. And in and out, got ou of bed at 8a. 

Body weight am:

Programming:

NOON Time

A.  Power Snatch - build to a tough triple TnG - went to 155. Easing shoulder back in. Then went down worked some technique 

B.  Power clean @ 90% of 1 Rm; 2 reps on the 30 seconds x 5 minutes

- used 114kg (252) and was disaster.  Didnt make all 2 reps each :30 seconds. Struggling today strength wise. 

C.

+

2.4.6.8.6.4.2

Tire flip

bupree box jump @ 30"

wall walk

+

core work for 10 minutes here

Nutrition:

8:45 - eggs + bacon + strawberries + OJ w/ Blonyx

11a - fuel for fire  - pre wod

Post wod : SFH recovery + bcaas + blonyx + oats 

Lunch :  3:30p.  Burger with bacon + steak tips + apple + cashews 

Snack 4:30-530p. Black coffee with scoop of endurance SFH coconut.  

Meal: 6:30. Tuna with mayo + cashews 

Dinner: 9:30p. Taco Tuesday! Grass fed ground beef with salsa an little bit of cheese on hard taco shell (only 3 sells)

Snack: midnight - FFF. Trying carbs prior to sleep.  This was handy as trying to get to bed early, just not working tonight.  

Thurs, 080813

Sleep night prior:  3a - 9a

* rough night 

Programming:

AM:

A. 10 min AD 

- shitbox AD. But felt better than last time. Sucked, but felt like i would have had a lot more calories :-(

PM: 

A.  Front Squat @ 65% of 1RM; 2 reps, rest 45 seconds x 10 - completed at 200lbs - all good 
080813 FS every :45 from Brandon Petersen on Vimeo.

B.  EMOM =10 double unders + 2 TnG snatch (power or split) @ 70-75% of 1 RM x 8 minutes - completed at 150lbs. All good. Shoulder killing me. Did this in nanos also. Ankle flexibility has been improving and overall. Felt good as time went on. 
080813 DU + Snatch EMOM from Brandon Petersen on Vimeo.

C.  EMOM x 8 minutes = 3 TnG cleans @ 135 + 5 CTB pull ups - completed. Shoulder bugging me a bit so didn't so much of butterfly. Messed up on DU cause crammed In corner kept hitting stuff. But not bad felt like could honestly do this for an hour. Felt good. 
080813 PC + C2B EMOM from Brandon Petersen on Vimeo.

+

1k row - 

rest 10 minutes x 3

Score - 3:31 /3:41/3:41

Had zero legs. Wow 

Nutrition:

9am - English muffin with peanut butter + piece of bacon & OJ

10:30a - eggs + bacon + home fries and wheat toast + OJ 

AD at 1p

2p - lunch : 

Thursday , 08012013

A. Back Squat 3rm 

275-295-313-325-330-335x2

B. SqT Clean- every :30 for 10 min @80%

240#

Only had 1 miss. Happy about that

Rest 5

C. 

400m Run

50 hang squat cleans (95)

Time : 6:13

Rest 3 

AMRAP 1

No push up burpee box jump (20)

Score : 18

Rest 3 

400m Run @85%

Tuesday, 07162013

Programming: 
A. Power Snatch - EMOM x 7 - 2 reps @ %..used 145# for weight cause was to lazy to make 140
07162013 Snatch EMOM from Brandon Petersen on Vimeo.
B. Power Clean  - Triple , not to max.   Climbed to 245 x 3
C. WOD
15 KB Swings (106) , rest:10
15 HSPU
4 rounds total, resting 2 min between rds.
Times were:
071613 KB/HSPU from Brandon Petersen on Vimeo.

D. powell raise 3x8

*** did right arm, no problem. Couldnt do 1 on left shoulder. Holy shit, very bad pain. So whatever has developed in shoulder, this motion brings out the worst in it. Wonder if can ease way into this somehow. Was using 15lb db, cause lightest we have. Might try with light bands tomorrow, so if can help with shoulder issue.

Monday, 07152013

Sleep Night Prior:   2a - 8:30a

Body: Shoulder is driving me nuts. Super achy, feel liked jammed up. Need to figure this out and relieve it. ART on Wed with Gina; hopefully helps.

Programming: 
A. EMOM x 10 min x 3 reps at 200# (63%)
-Completed   http://vimeo.com/70383662
B. 4x12 Front Rack Walking Lunges
185-205-215-225 x 7   Failed on 225#
http://vimeo.com/70387004
C.
5 Thrusters (175)
8 MU
10 TH @155
8 mu
15 TH @135
8 MU
20 TH @115
8 MU
Time: 16:00   http://vimeo.com/70376929
***Literally felt like was going to die. Breathing, muscle fatigue, dying!  Rough on. Paying for the lack of sleep and poor nutrition this weekend.

Nutrition:
Breakfast -   HMB in Cranberry juice + Dark Chocolate + Pure strength

Pre wod  -   gatorade + beta alanine

Post WOD- SFH Recovery + oats + bcaas + gluatmine

Lunch:  Tuna on Wheat w/ provolone and pickles. + Chips

Coffee 

Dinner: beef + rice + salad 

Monday , 07082013

Sleep night before: 1:30-8:30

Up with town stuff. Getting ready for board meeting. 

Body: just shoulder feeling it

Programming:

A. EMOM x 10min x 2 reps. Front Squats at 190lbs ; % of max training.  

B. Front Rack Lunge 3x16, 

135-165-185 

C. EMOM x 20

Odd: 2 SqT cleans 

Even: 5 muscle ups 

***used 185-215 for squat cleans. 1 failed set free hand ripped and just doesn't pull properly. 

****after few muscle ups, went to old way, limited dip ... Felt better on shoulder and apparently it's ok rep so. Will do this more. Save shoulder rotation. 

Nutrition:

Breakfast : eggs + bacon + strawberries + OJ w/ beta alanine. 

+ coffee at gym 

Pre:  Gatorade + hmb creatine + beta alanine + bcaas 

Post: SFH recovery + bcaas + glutamine + oats

Lunch: tuna on wrap. Provolone and pickles 

Snack:  coffee + builder bar

Dinner: burger w/ cheese and bacon plus salad 

Snack: 

Thursday, 06202013

Sleep night prior: 1a - 8a

Body: still VERY sore. Shoulder, hamstrings, quads and mid back. Long warmup today with mobility.  

Programming: 

A. Clean - Single 

225-245-255-265-275-290(f)-300PR
**290# couldn't stand up bad catch. Then shit talking begin. Put 300, somehow got it haha
06202013 SqT Clean from Brandon Petersen on Vimeo.

B. EMOM x 8 , 3 TnG Power Snatch @60%.  (120#)

06202013 EMOM PSx3 from Brandon Petersen on Vimeo.

***didnt get to TGU or T2B cause classes and coaches meeting.  Make up tomorrow. 

Nutrition:

Breakfast:  eggs + bacon + strawberries + Oj

Snack:  builder bar 

Lunch:  tuna on wheat with provolone and pickles.  + salt and vinegar chips 

Pre wod:  bcaa's + HMB + Cytoblast 

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

Dinner 10p  turkey sandwich , w/ bacon pickles + mashed (plain)

Pre bed: 2:45a - pro strength 

Tuesday, 06182013

Sleep night prior: 12-530a

Body:  trainwreck!  That workout yesterday messed me up.  Possibly the 69 c2b Instead of 50 an extra PC. But feeling it everywhere today. Wow. Shoulder hates me. Feel like I rhabdo in my biceps lol. 

Programming: 

A. Power Clean / Push Jerk - Single
225-235-245-255-260-265(f)

Shoulder killing me today. Couldn't drop an punch through so was left only only to split wide on these. Not happy with it but doing best can with shoulder right now. 
06182013 PC/PJ from Brandon Petersen on Vimeo.

B. 65% of A, EMOM x 8 min x 2 rep TnG : did at 180lbs - no misses.
06182013 EMOM from Brandon Petersen on Vimeo.

C. MAP - 80%
AMRAP 8
20 cal AD
15 Wall Ball
8 Ring Dips
Score : 4 rds complete, all unbroken. Wasn't dying, but wasn't super easy. Legs were burning, think especially from yesterday. As workout went on, they loosened up. Terrible warmup on my part.

rest 4 min

AMRAP 8
100m Run
15 TnG Power Cleans (95)
10 No Pushup Burpee Box Jumps (20)
Score: 3 + 100m + 12 PC

Nutrition: 
Breakfast:   eggs + Orange Juice + dark chocolate

Snack:   builder bar

Lunch: chicken ceasar wrap with sweet potato fries

pre wod: bcaas + cytoblast + HMB + beta alanine

Post Wod: sfh recovery + bcaas + glutamine + oats

Dinner: tacos , grassfed beef, tortilla, cheese and salsa + 2 pieces of dark chocolate 

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, 04242013

10a Session:

Behind Neck Snatch Grip Push Press
135x2. 145x2. 185x2. 205x2. 225x2
245x1

Max Pull-ups
55
Had 60+, hands were about to tear off.

Clean Pulls - Doubles
Just three weight on. Some some speed work done. Back not great today. Hamstrings hate me.

Basketball - horse and Knock out

Rest til 4 ish

4:30p

"Jackie"
7:29 - PR even with zero grip
Then, immediately into 500m cool down.

Rest 7 min approx

EMOM x 20
Odd: AD for :30. All out.
Even: 5 box jump (40")

Monday, 04012013

Deadlift 5x3 @20X1

275-315-365-385-405

*wasnt max. 405 was easy , just over doing back with 13.5 coming

WoD:
EMOM x 16
Odd: OHS 95# 8 reps
Even: c2B Pull-ups 8 reps

Rest 5 min

200m x 10 on Rower , rest 1 min between with Training Mask on
^ very mental. Breathing was tough and wanted to rip that fn thing off on round 2!!!! Made it though

Monday, 03252013

Still sick but got to get some work in.

So sore from 13.3 on Sunday

Power Cleans
135x5 155x3 185x3 215x3
Then, sets at 225#. 5's, triples and doubles throughout helping.

WoD:
EMOM x 10
Odd: 200m run
Even: 10 t2b

EMOM x 10
10 Burpee Touches
8 strict fat grip pull-ups

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.