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 : 

Tuesday , 05282013

AM Weight: 173

Tremendously sore today.  Outside of chest, from shoulder and legs! Christ. Today should be fun. 

Sleep Night before: 12:30-8:45a

Programming:

250m Row

15 KB Swings (70)

25 Burpees

15 KB swings (70)

250m Row

Rest 12 min

REPEAT

REST 12 min

REPEAT

Times:  4:20, 4:24, 4:38

***will put notes later. 

Round 1:  http://vimeo.com/67184361 

***i died on round 3. Even other rounds, def a gas'r and as always , Burpees sucks. Shoulder / chest not feeling great from Mu's yesterday and today. Felt on Burpees. Tomorrow is off day so will dog legs, mobilize and rest shoulder for Thurs / Fri. 

Nutrition:

Breakfast : 9-9:30 eggs, bacon , strawberries. Orange juice with beta alanine and Creatine.  + shot of pro strength 

Snack: Coffee + cliff builder bar

Lunch: 3:30p - subway, roast beef, cheese on 6" honey roasted oat 

Pre workout 6p.  Bcaa's + beta alanine + Gatorade + Creatine 

Post Workout : SFH recovery + oats + bcaa's + glutamine + dextrose 

Dinner:

Taco Tuesday!  GrassFed Ground beef on tortilla chips with salsa and little cheese. 

Before bed: Shot of pro strength