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.  

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 

Friday, 06142013

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

Programming:

A. Power Snatch - TnG Double

155-165-175-180-185x1

^ holy fn ugly! Haven't snatched since opens. Everything felt heavy and off path. Each pull, bad position. Should killing me stretch this afternoon to help. Going to work light stuff a lot over next few weeks. Needs rhythm again. 

B. 3 Rds 

3 FS @235#

10 Strict HSPU

25 T2B

Time: 7:56

***harder than I thought. Also elected to do in regular shoes. Which is hard for me on heavy front squats. HSPU got hard, wow...Didn't expect that.  T2b. First set of 25. Then 2 sets each time to get 25.
06242013 3rds from Brandon Petersen on Vimeo.

***shoulder hurting after yesterday and today. Going to mobilize a lot today. 

Nutrition:

Breakfast: eggs + OJ + bacon + strawberries 

Snack: coffee and builder bar. Pre wod also 

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

Lunch :  tuna on wheat provolone and pickles 

Pre dinner : Zone bar 

Dinner: tacos at home. Ground GrassFed need on tortilla. Cheese and salsa

Dessert: hagandaaz icecream. Only a little bit  

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

Friday, 04122013

12 Noon - 1st session
A.Snatch - squat up to 135#. Then shoulder could take
Switched to Power climbed to 175#

B. Front Squats - Doubles @22X1
155-185-205-225-245-255
Then two singles at 275# @20X1

C. For time
15 HPC 135#
400m Run
15 HPC
Time : 2:59

D. 7 min AD - recovery

Rest 30 min

D. For Time
15 HPC 135#
400m Run
15 HPC
2:43

Rest

6pm
2nd session

:45 On :15 Off. 3x Through
1. HSPU
2. FS 185#
3. Box Jump 30inch (step down)
Rd 1: 27/6/16
Rd 2: 16/4/15
Rd 3: 14/3/15
Total : 116 reps

Monday, 02112013

Noon:

Snatch - Single
*went with all power , hell more of muscle snatches. Shoulder is dog shit at this point. Unsure which route to go. Can't slow down now, not at least til after opens. More fish oil, more warming up prior.

Power Snatch - Singles
95-125-135-145-155-165-170

Front Squat - work to heavy Single
135x5 185x3 225x3 245x1 255x1 265x1 275x1 285x1 295x1 305x(f).
^ again failing at 305. Granted , took my time getting up their with plenty of volume on singles.

Push Press Cluster 5.5.5 x 3
155-160-165.
* these were tough. Last set of 5 is rough on grip and even breathing; maintaining stable midline.
Video of Cluster  HERE

4:30p
50-40-30-20-10 AD Calories
30-25-20-15-10 Box Jump (24)
Time : 15:08
*holy legs. Wanted to quit on first 50 AD lol. Slow time. But happy for me being leg threshold is so bad. One day, going to improve this.

Mon, 12312012

1p

Snatch 2 rep touch n go

135-155-165-175-180x1

Squat 4x8 (keeping it light on knee)
155-185-205-225

AMRAP 4
6 HSPU
4 Front Squats (185)
Score: 4+6

Rest

MIDNIGHT

PICTURE BELOW
With Kellie
Score 19:19

Rest 10 min

Team
21-15-9
KB Thrusters (35/18)
Burpees
^one goes. Then other. And so on.
Time: 6:15.

Rest 5 min

Did it again with Linds. Used 26# Kb's
Time was somewhere in 7's

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.

Monday, 12102012

3:30p
EMOM x 22min - Power Snatch
First 7 min
135x3 touch n go
Next 5 min
145x3 touch n go
Next 5
155x2 touch n go
Next 3
165x1
Last 2
175x1

Rest 10 min

4x5 HSPU
11# vest
1 (45) to AbMat x 5
2 (45) to AbMat x 5
2 (45) to AbMat x 5


Rest til 6:30p class

EMOM x 10.
5 Power Cleans (155) - touch n go ALL
5 Ring Dips

Rest 5

AMRAP 10
350m Row
10 Wall Balls (30)
20 AbMat.
Score : 3 rds + row & 4 Wall Ball

Rest 10-15 min

800m Run
:45 sec Wall sit rest 2-3 min
800m Run

Day at CFFP
745a
Buy In:
General Warm up
Hip Mobility

WOD1: Front Squat
5 x 5
185 x 5. 195 x 5. 205 x 5(PR). 210 x 2. 210 x 5(PR)

Cash Out: Snatch Work
Failed miserably today

1p
"Nate". As 30 min AMRAP
W/ Jordan. One working, one resting
Total- 18 Rounds

4p
"Pirate Girl"
15-12-9
Power Snatch (115#)
Burpees
400m Run
Time: 9:40 (used 95#)

1st Workout
Buy In:
Row 500m -light
Burgener Warmup
+ w/ bar

WOD: 3 Rounds for Time
350m Row
10 Thrusters (115#)
Time: 14:26

Run class, son rest an hour

WOD2: 3 Rounds for Time
10 Burpees
8 Power Snatches (95#)
6 Rolling Pistols (3 each side)
Time: 7:10

Cash Out:
Some stretching, call it a night

Thursday CFFB

Buy In: Some standing squats with 10lb and 25lb front raise on way down. Some O lift warm ups.

WOD: Strength

Power Snatch

135lb x 1 Rep x 6 Sets

WOD: Metcon

5 Rounds Max Rep Handstand Pushups (rest in between rounds)

and

100 yard Sprint x 5 Rounds - 45 secs rest in between

Cash Out: Box Jumps, Hand Stands

WU: 5 Min Jog
w/ some Bar Power Snatches

WOD: 5 Rounds - For Time
95lb Power Snatch x 12 Reps
400M Run
***Watch time reset!!! Last I looked it was around 30min, and i believe that was around finish of the 4th Round. So was def over 30 Min. This was a tough one!!! Will have to do it again, and try to get under 30 min AT LEAST. On Treadmill for run, was at 9mph, then 10 mph for few rounds, then 11mph for last two.