Wed, 091913

Programming:

(Winging things right now with wrist and Achilles issue)

A. Snatch High Pulls  - 165-205 for triples. 215 for singles. Focusing on position. Lack of snatching had made the movement awkward ; that's for sure. 

B. Back Squat - triples climbing to 140kg.   

Have no legs right now. Very weak squatting lately.  

C. AMRAP 12

Row 250m

15 GHD Sit-ups

10 C2B Pull-ups

Score:  4 + 250m Row + 15 GHD + 3 C2b

Tuesday , 06252013

Sleep night prior ;  12:30a - 8:30a

Body: very very sore. Shoulder mostly. 

Programming :

A. Power Clean + Push Jerk ; 5x3 (range 80-85%). Max on complex is 260 

Sets: 205-210-215-220-225 - no misses
06252013 PC+PJ from Brandon Petersen on Vimeo.

B. Snatch High Pulls 3x3 

Sets: 185-215-225
06242013 Snatch High Pull 3x3 from Brandon Petersen on Vimeo.

C. For Time:

500m Row

50 C & J (95)

500m Row

Time : 9:13
06242013 from Brandon Petersen on Vimeo.

***was dead. Rowed first 500 in 1:45. On clean and jerk, shoulders were dead. Unsure if weekend an yesterday did me in, but ran out of gas quick. Legs shoulders and wind. Wind and shoulders more.  Dam...

Nutrition: 

Pre breakfast : half builder bar 

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

Pre WOD: Cytoblast + HMB + bcaa's 

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