Wed, 08212013

Sleep Might Prior: 1:15 ish - 8:30a

Morning weight:

Programming:

Rest Day , but will mobilize possibly practice some technique stuff and added core. 

Nutrition: 

9a : eggs + strawberries + OJ w/ blonyx

Snack :11a. Black coffee w/ SFH endurance coconut 

Lunch: 1:30p - chipotle.  Double steak + rice + got sauce 

Snack. : 5p. Tuna w mayo  pickles and cashews and apple 

Dinner. 7:45p. Ground grasses need peppers small amount of cheese shavings and salsa + FFF pack 

Snack 10:30p. Some ice cream + PB + shot of pro strength.  (Small amount of ice cream). :-)

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 

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: 

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

Wed, 07032013

Sleep night prior : 1a - 9a 

Body:  back right but ok. Shoulder shitty, alway from dips though. 

Programming: 

Rest Day

Nutrition:

Breakfast: eggs + bacon + strawberries + OJ 

Lunch:  tuna on wrap provolone + pickles + chips 

Snack: builder bar + coffee

Dinner: steak tip salad 

Dinner : 10p.  2 grasses burgers. Some salad with cut up cheese 

Tuesday, 07022013

ISleep night prior : 2a - 7:45a

Body: shoulder isn't great. Back is very tight sore from yest 

Programming:

A. Power Clean 6x2 @85-90% (235-250)

235-235-240-245-245-250 - all makes 

***dont know what it is but I have zero legs!!! Even off floor this feels heavy. Pull feels like I got nothing. Made all, but harder than should be at this weight. 

B. Power Clean + Push Jerk - Tng 3 rm. 

did 225# and got it but shoulder instantly acted up.  Third jerk wasn't pretty.  So called it there to do workout.  

C. 

400m run @90%

Then, 21-15-9 of,

Power cleans (135)

Ring Dips

Time- quit at like 5 minutes. I don't WTF is going on but I can breathe. Came in from run, started PC and was dying!!!  Couldn't even get first 21 straight RIDICULOUS!  Been like this since last; I don't understand. Haven't eaten much different. Unsure if its the heat. It's like an anxiety type "can't breathe". Couldn't even so ring dips based on breathing!  This is bafflingly and tremendously pissing me off. 

Goin to cool down and give this a go after kids class.  

Did "Elizabeth" before kids.  Pouring rain and tornado warnings, go figure. Time was 4 something. Minutes slower than PR. Not sure what's up with me these last few weeks. 

Nutrition: 

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

Snack: builder bar + cashews 

Pre WOD: hmb + cytoblast + bcaas 

Post WOD: sfh recovery + oats + bcaas + glut amine

Snack: builder bar + egg sandwich. 

Dinner: grassed beef on taco shell

Pre bed: pro strength. 

Nutrition has sucked. Sleeping has sucked. Business is going well but losing focus and track of other things. Individual programming is going awesome and gaining athletes. People seeing results and loving it. The obsession with gaining knowledge, learning is negatively affecting me now and hurting my performance and gains. Need to get a balance on this before it sets me way back. 

Saturday, 06222013

Sleep: 12-6

Programming: lando Comp

WOD 1

A. 1 min of DU - got 100. But believe this was off. Counters said 120+. 

B. 8 min with Partner, max 4rel TnG Squat Cleans.  Went 235 / 250. For both and no more time. Catching too low, was tough standing up but had more for sure. Maybe start 250 if do over.  

Wod 2

AMRAP 8

20 OHS/FS(for female)

20 Box Jumps (24)

Think we got 6+ rounds 

Wod 3

60 KB (53)

75 Pull-ups

150 Wall Balls (alt- throwing to eachother) (14#)

75 Pull-ups 

60 KB swing 

We finished in 14:46

NUTRITION:

Shitty today. Rushing this am. Had Pro strength And bar + beta alanine. 

Then liquid diet all day. Protein bcaa's oats HMB etc

Dinner: steak tips + chicken tenders + mash potatoes + cheese and crackers at 99

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 

Wed, 06192013

Sleep night prior: 1:30a-8:30a

Programming: rest day

***needed badly 

Nutrition: 

Breakfast: eggs + strawberries +bacon + OJ + 3/4 builder bar 

Snack: builder bar 

Lunch: chipotle. White rice bowl. Double steak with hot sauce and lettuce 

Snack: Tutti Frutti  :-)

Dinner: tuna on wheat wrap + provolone & pickles.  + dirty salt and vinegar chips 

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 

Monday, 06172013

Sleep night prior:  12:30a-8:30a

Body: Shoulder is killing me.  The added exercises trying to strengthen, prob taking its toll right now; but hopefully will help in near future.  

Programming:

10a

A. Back Squat Cluster 2.2.2 x 3 rest :20, rest 3 min

Score: 305-315-320
06172013 BS Cluster 1.1.1 from Brandon Petersen on Vimeo.

B. Complex:  (didn't get to). Will tonight. Unsure what shoulder can handle with this point. 

Update: never got to it but shoulder throbbing all day. Figured give te day, as going overhead tomorrow. 

1p

C. AFAP

68 C2B Pull-ups

20 Cleans (225)

50 T2B

Time: 14:01

^ torn hands. No grip. Details to come. 

Counted after. Did 68 c2b by accident. Wa supposed to be 50 haha.  Idiot. Will have counter always.  Want a redo on this for sure 

Nutrition:

9a Breakfast:  eggs + strawberries + OJ w/ beta alanine 

Snack:  builder bar + coffee 

Pre wod (metcon). Cyto blast. HMB + bcaa's 

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

Lunch: tuna on whey wrap provolone and pickles (late lunch)

Dinner: late.  Chicken on wraps home made. 

Late : dark chocolate / pro strength 

Sunday, 06162013

Sleep night prior :  2a - 7a

Body: shoulder (left) not great 

Programming: Rest Day

8a. Hand Balancing + Shoulder Mobility/Strengthening + Holds

Nutrition:

Breakfast: Pure Strength + Sfh fish oil 

Pre workout: bcaa's + Cytoblast + HMB 

Post wod / breakfast:  builder bar + egg/back. Sandwich on English 

Lunch :  chipotle bowl. Rice + double steak 

Dinner: lasagna + bread & coffee.  Finally saw dad & grandma.  Been long time, had to make eating easy. 

Dinner @9p.   Tuna wraps at home + some chips and salsa 

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

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 

Wed, 06122013

Sleep night prior: 2:30a - 8a

Programming :

Rest Day

Nutrition: 

Breakfast:  eggs + bacon + orange juice + beta alanine + HMB

Snack. Cliff bar 

Lunch: tuna wrap on wheat. Provolone + pickles. + dirty chips 

(Then long gap and only coffee)

Dinner : 10p.  Chilis: turkey sandwich with mash and some chips and salsa 

***terrible day , nutrition wise. After breakfast was out and on road. At route 1 for meeting, then forever to get back ate lunch. Between lunch and now. Was non stop. One to ones, classes and weightlifting wed. Bad excuse. Need to dial this in. 

Sat, 06082013

Sleep night prior: 2a - 6:30a

Up to head to 2a comp

Programming: 

2k Row - TT

Trying to fit this in. Hopefully at 2a when comp is over. 

^^ wasn't able to get this in today. Business and coaching took precedence. Need to make this up. 

. 

Nutrition:

Breakfast:  pro strength Shot 

+ v8 fusion and Zone bar 

Lunch :  b good double cheeseburger 

Dinner: 5:30p. Chipotle bowl, rice and double steak 

Late dinner:  outback.  Cheese fries. Grilled chicken & mash. 

Snacks: oh boy. Went on chocolate kick. Blaming bob as he loaded up with peanut men's an Reese's. Son of a bitch!!!!  Clean eating today!!!!!

Thursday, 06062013

Sleep Night Prior: 1:30a - 8a

Body: Yesterday did me in. Big Joe neck cranked shit out of me. Pinched nerve or pulled muscle in neck. Will try warming up today and loosening up. Hoping can clean & Jerk. Right now, can barely turn; let alone push head through.  Shoulder still hurting , but to be expected. 

Programming:

11:30a - 1 mile Train Run (easy pace)

Clean & Jerk - warming up for later.  Working technique and feeling out neck. Worked at 135 & 165. Neck tough but hoping can ignore it later on the higher weights. 

6p 

A. SqT Clean - 165-185-205-225-235-245-255-265-275-285(f)-285-291(f)

^ was high enough, elbows didn't come through. Would have been a PR
06062013 SqT Cleans from Brandon Petersen on Vimeo.

B. Split Jerk - couldn't do these cause of neck. Will make up ASAP

C. AMRAP 10

50 Unbroken DU

3 min Cal AD

Score: 65 cal / 57 cal /  19 cal. Had less than minute. 

Messed up at thirty something on second set of DU's   So pissed. Then for the 50 straight.   Tough wod. Holy legs. Granted feel like legs haven't recovered since start of this programming. But, loving it and know its going to take me to new levels. Bring on tomorrow! Videos be on here tonight.
06062013 DU/AD - AMRAP from Brandon Petersen on Vimeo.

Nutrition:

Breakfast :  eggs + strawberries + bacon + OJ w/ Creatine and beta alanine

Snack : coffee. 

Post run / C & J:  shake.  Sfh pure + glutamine + Creatine + bcaa's 

Lunch: 2:30p.  Tuna wrap w/  cheese and pickles   + dirty salt & vinegar chips 

Pre wod:  HMB/Creatine + bcaa's + beta alanine 

Post wod: Sfh recovery + glutamine + bcaa's 

Dinner : 9:15. - chilis -  some chips and salsa. Turkey sandwich with plain mashed

Late Night:   Pro Strength - shot + hmb/creatine + water

Tuesday, 06042013

Sleep night prior: 1:30-8:30

Programming:

11:30a

A. 1RM Deadlift

315-365-405-435-460-475(pr)
06042013 DL 475# from Brandon Petersen on Vimeo.

B. Strict Press 

135-155-175-185-190(f)-190 PR
06042013 Strict Press 190# from Brandon Petersen on Vimeo.

4:30p

Wod:

30 power Snatch (95)

750m Row

30 PS

Time: 9:56
*hands ripped so can't hook grip. Made this wod suck that much more.

^***that was tough. Had zero grip shoulders dead / legs dead. Ouch. Never use to look fwd to rest days. These past two weeks, absolutely am. So sore. Shoulder not behaving. Row was at like low 150's even to mid.  Legs were junk.  Blah!!!

06042013 WOD from Brandon Petersen on Vimeo.

Then some core stuff.  GHD sit-ups. Few sets of 15-20.  Worked PVC L-Sit to hspu combos.  Some levers etc

06042013 Core Acc work from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: 9:30a-  eggs + bacon + strawberries + burger w/ cheese + OJ w/ Creatine & Beta alanine 

Snack/pre wod: cliff builder bar + coffee 

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

Lunch : tuna wrap cheese and pickles with Dirty chips 

Pre Wod: bcaa's + beta alanine + cyto blast + Creatine 

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

Dinner: 10:30p

Taco Tuesday - grass fed beef on taco shell with cheese an salsa.  Has trail mix too. Mixed nuts etc

Sunday, 06022013

Feeling: sore!  Upper back, more one side. Shoulders still rough. Biceps even. Prob from the cleans other day. With my armbend, going to feel it after that. 

Sleep (night prior): 12:30-3:30 then 4:30-9a

Programming: 

Rest Day

Light Row at home + rolling out and stretch for a bit. 

Nutrition:

3:45a - cranberry juice with Creatine and beta alanine 

Snack / breakfast : cliff builder bar - 11a 

Lunch: 1:30p. Tuna wrap, pickles and provolone + blizzard from DQ

Dinner: 7p : chipotle. Double steak bowl with brown rice

Before bed: 11:30p - shot of pro strength