Friday, 06072013

AM Weight: 174 (ate a lot and late)

Sleep night prior: 2:30a - 9am

Programming:

AFAP,

800m Run

100 Wall Balls (20)

400m Run

50 Clean & Jerks (135)

200m Run

25 Burpee Box Jumps

Time: 25:30

**** well, that sucked.  :-).  Came back from 800m at 3:20. Felt good. Tries to go easy as running is not my forte and knew I'd just die.  Wall balls. Did 30/10 then 5's all way to 100. With quick breath in between. Back started up. 400m run, back really was right.  Clean and Jerks , I had to do singles cause my neck, but honestly, back was on fire so much that singles might have been only route. 

Burpee BJ weren't bad. Actually started to get wind back.
06072013 Tester from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: eggs + bacon + OJ w/ beta alanine 

Pre wod: Cytoblast + HMB + bcaa's 

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

Lunch: tuna on wheat w: cheese and pickles 

Snack: 5:30p.  Coffee and builder bar 

Dinner : 9p. Beef, sauce, little bit of pasta. Onions, peppers + small amount of ice cream 

Pre bed: pro strength + HMB 

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

Wed , 06052013

Sleep night prior: 1:30-8

Programming: 

Rest Day 

1:30p - 230 Jiu Jitsu

^pinched nerve in neck. Hoping can stretch and work out muscles tonight for tomorrow. 

Pm

Nutrition:

930a - coffee w/ Creatine & beta alanine 

1130- pro strength 

12:30 - bcaa's + Cytoblast + Creatine + beta alanine 

Post Jiu Jitsu - Gatorade 

Lunch : 3p - chipotle. Double steak bowl with white rice , hot sauce 

Dinner : 7:30p - tuna wrap, cheese and pickles. 

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

Monday, 06032013

Sleep Night Prior: 11:30-8a

Programming:

A. 1RM - Front Squat

225-255-275-295 (was easiest ever felt)- went 305 and failed! Wtf. Back!  Still sore from last week.  My max ever was 315#. Was little heavier and squatting a lot. Front squat needs most improvement.

B. C2B - 1x AMRAP - 43 reps. Hands tore, adjusted grip, but only scrape out few more reps.
C2B - 1x AMRAP -43 reps from Brandon Petersen on Vimeo.

C. 10.8.6.4.2 

Front Squats (225-from floor)

Muscle Ups

Time: 12:35
*forearms were still pumped from the c2b...def felt grip on MU
10.8.6.4.2 FS/MU from Brandon Petersen on Vimeo.

^ was touch. Got all Muscle Unbroken other than last cause slipped through rings an almost died lol. But realistically all mu unbroken. 

Front Squats I went (10) (6,2) (4,2) (4) (2)

Rested quite in between felt had to.

Again, leg endurance sucking, this wod was hard. 

Nutrition:

Breakfast: 8:30a - eggs, bacon, strawberries and OJ w/ Creatine & beta alanine 

Snack: cliff builder bar

Pre wod:  Cytoblast + Creatine + bcaa's 

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

Lunch: tuna wrap w/ provolone and pickles. + dirty chips 

Snack: honey roasted cashews 

Dinner: 11p. Tuna w/ mayo and pickles. 

Snack: 1am. - burger with cheese an bacon 

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 

Sat, 06012013

Am Weight: 173

Sleep night before: 12:30-9

Programming:

11:30a

10 min AD Test - Cal

Score - 205 calories

Went with like go hard, coast , go hard. Go route. At one point legs were burning so bad just wanted to let feet lay on legs. But, first time doing it and now I know what to expect. All mental and as usual, didn't go hard enough. Also, being leg endurance is my highest weakness; this is where I need to improve.
10 AD Test from Brandon Petersen on Vimeo.

3:30p

Run with Andie

2 miles

- first mile 8:20 warmup Pace

- second mile at 6:41

Adding in mile per week. Hopefully recovery and gas tank. Also working major weakness of mine....Running!

Nutrition:

Waking up:  cranberry juice with Creatine and beta alanine 

Pre workout : 10:30a.  Bcaa's + Creatine + Cytoblast 

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

Lunch : steak tip salad + 2 bags of dirty chips. 

Snack: honey roasted cashews + mint cliff builder bar + coffee