Sat, 041914

am:
A. 3 rep OHS from floor - 7 min
1 minute rest
7 min of muscle ups; teams of 3.
climbed to 100kg for the 3 rep from floor. Was happy with that. Tried 110kg for 1, couldnt stabilize on way down. but some progress 
B. Event 6 from 2013  Lynn and I partners
time: mid 12's believe it was. Decent score in comparison to people who competed last year. but I'm sure all have progressed as we did.  Shoulders were toast. HSPU not good. did 20 to start, then could barely hold up it seemed. 

pm:
A. Snatch!
Had Don in town for weekend.
Worked SqT Snatch
went. . . 60-65-70-75-80-85-90 with no misses!  surprised myself a bit.  then hit 95 and 96kg sqT Snatch...def progress made here. All position for me and what i can handle that day on body. 


96kg

Thurs, 07042013

Sleep night prior: 12:30-8:30

Body:  all good minus shoulder and wrist. 

Programming:

A.Clean every :30 for 8 min - building each time 

135-155165-175-185-195-205-215-225-235-245-255-265-275-285(f)

^ was every :30 til prob last 3-4 reps. Couldn't change weights fast enough it seemed. Was prob more like :40-:45 seconds then.
07042013 from Brandon Petersen on Vimeo.

B. OHS - failure. Couldn't event OHS the barbell.  Realizing how much need to focus lower body flexibility. New routine daily. Morning afternoon and night stretching. 

C. SA DB Row - used 80# DB.  5 reps each side at , alternating. 

Nutrition: 

Breakfast:  eggs + strawberries + OJ

Pre wod: hmb + Gatorade + bcaas 

Post wod: SFH recovery + bcaas + glutamate + oats

Lunch: tuna with mayo + pickles + some fishy's. :-)

Thurs, 06272013

Sleep: 2a - 8:30a

Body: bad moving doing nothing yesterday.  Hips killing me. Shoulder sucks. Today should be fun. 

Programming: 

A. Clean - low blocks - 2.2.2.1.1.1

225-235-245 x 2. Missed 2nd at 255

Went 275 for single and missed twice. Pull easy, just had nothing today. Was being lazy, couldn't stay tight etc. sucked   

B. OHS -135-165

^ went 3 reps. Really trying to fight for position. Shoulder killing me but also realized big reason is simply my terrible position currently.  Operation mobility in affect. Will be seeing Gina twice a week for ART. 

C. SA DB Row 2021 3x6 each side

Went to 70# DB. Slow movement, very static in a sense / controlled. Weren't tough. Focused on pull-up scaps back, retracted, squeezing.

D.

75ghd - finished in like 3:40. 

30 TGU (53) - did like 10 each, shoulder (left) didn't want hold Kb anymore. 

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 

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

Tuesday 01082013

1p:

OHS
95x10. 135x3. 155x3. 185x3. 205x1. 220x1. 225x1 235xF (got caught up at bottom. Stood up but depth wasn't there. Close). 235xF.

5-7 min of Pistol Practice :
Playing with few ways to avoid knee from going out on the 19th. Grabbing the foot helps a bit

Rest til 4:30

4:30
EMOM x 22
Odd: 2 Squat Cleans
Even: 20' HS Walk
^ first 5 @ 185#, 6-10 at 205#, 11-16 at 215#, 17-21 at 225#.
^^ only missed last min on Cleans. Had nothing left
^^^ all HS Walks in a row , didn't come down once.

Rest 1 min

:20 On / :20 Off - x 5 Intervals @97-100%
*** pulled down to 1:15 on 1st one and this destroyed me. Next 4 was holding on for dear life.

Tuesday, 11272012

12 noon:

Front Squats @20X1
Warmups 95-135
185x5 205x5
Start Pyramid
225x5 255x5 275x3 285x1 295x1

OHS Work for Sat - feeling out Shoulder
95# x 5 sets of 8-11 reps.
^shoulder feeling it instantly. Saturday could be rough.

Rest 4 hrs

5p:

MAP

AMRAP 10
8 Power Cleans (155)
12 Box Jumps (30)
16 AbMat Sit-ups
Score = 5 + 18
*did singles on power cleans to save grip for Saturday.

Rest 5 Min

AMRAP 10
200m Row
15 Burpee Jumps to touch Rig
Score: 5 + 100

Legs were fried on WOD 1. Quads on fire and hip flexors. Most likely from all the squatting as of late. Overall a good day. Wind felt good on second AMRAP, was happy with that score. Burpees never being a strength of mine, but feeling better.

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

Tuesday, 10162012

F U Shoulder!!!
:-(

Strength: 3RM OHS
Went 95-115-135-165-185
Got 185x2 x2. Couldn't get third each time.
Shoulder is worse than been in a while. Shows each OH. As bar isn't even. Gotta fight through it for Saturday then some time off.

WOD: Team of 2 - Jordan and I
AMRAP 15
50 Thrusters (95)
50 Box Jumps (30')
50 KB Swings (70)
75 Cal Row
100 AbMat Sit-ups

Score - 1 complete round + through to box jumps again and we got 24 of th.