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  

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 

Wed, 06122013

Sleep night prior: 2:30a - 8a

Programming :

Rest Day

Nutrition: 

Breakfast:  eggs + bacon + orange juice + beta alanine + HMB

Snack. Cliff bar 

Lunch: tuna wrap on wheat. Provolone + pickles. + dirty chips 

(Then long gap and only coffee)

Dinner : 10p.  Chilis: turkey sandwich with mash and some chips and salsa 

***terrible day , nutrition wise. After breakfast was out and on road. At route 1 for meeting, then forever to get back ate lunch. Between lunch and now. Was non stop. One to ones, classes and weightlifting wed. Bad excuse. Need to dial this in. 

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

Monday, 06102013

Am weight: 175.  Rough weekend, no activity and shitty food. 

Sleep night prior : 2:30a - 9:30a

Programming:

4:30p

A. Front Squat 4x4 @33X0

165-185-205 - warmup

215-225-235-245x3. Failed on 4th

B. SqT Clean Cluster 1.1.1 x 3 rest :10, rest 2 min

225-235-245 failed on 2nd. 

^ legs were dead from above squats. 

**wasnt focused so much on # with these as I was working my arm bend. Trying to eliminate as biceps are feeling it. Thinkin so much, cleans were. ; but, did make some lead way on the arm bend.  

7:30p

AFAP

20 Thrusters (115)

10 muscle ups 

15 thrusters (135)

10 muscle ups 

10 thrusters (155)

10 muscle ups

Time : 12:25

*** not happy with this. Muscle ups, rings were soaked. Almost went through tweaked shoulder a bit. Was achy since but also no grip. Lesson leaned. Chalk up the fn rings. Coul have got a lot faster. But yes, thrusters got shitty for sure. 

****no video either because class was going knocked iPad off box. Recorded the floor. Dammit!

Did 20/10 unbroken.  Then 135 I did, 4/4/3/2/2. Then was breaking muscle ups also being so slippery. 

155 thruster , did 3/2 few singles an finished with a double.  Last set of Mu was like 3/2/2/1 (fell through) / 2.  CHALK RINGS PRIOR!!!

Nutrition:

First meal:  11a. Eggs, cranberry juice with beta alanine  + dark chocolate

Snack: builder bar + coffee 

Lunch: Tuna on wheat with pickles and provolone cheese 

Pre workout.  Cytoblast + bcaa's + HMB  

Post wod. Sfh Pure + bcaa's + glutamine 

Pre wod : half builder bar 

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

Dinner : 10p. Grass fed beef and rice. With salad. 

Pre Bed :  small amount of cranberry juice with HMB + piece of dark chocolate and some macadamia nuts

Sunday, 06092013

This day went to shit with traveling to and from CT for meet. Nutrition was terrible, inconsistent. Haven't done a workout since Friday.  New start tomorrow.  

Am weight:

Sleep night prior: 2:30a - 6:15a. I kow I know. Idiot.  Tonight's, sleep early am focus on getting on track. 

Programming:

Rest Day. Prepare for tomorrow 

Nutrition: 

Sat, 06082013

Sleep night prior: 2a - 6:30a

Up to head to 2a comp

Programming: 

2k Row - TT

Trying to fit this in. Hopefully at 2a when comp is over. 

^^ wasn't able to get this in today. Business and coaching took precedence. Need to make this up. 

. 

Nutrition:

Breakfast:  pro strength Shot 

+ v8 fusion and Zone bar 

Lunch :  b good double cheeseburger 

Dinner: 5:30p. Chipotle bowl, rice and double steak 

Late dinner:  outback.  Cheese fries. Grilled chicken & mash. 

Snacks: oh boy. Went on chocolate kick. Blaming bob as he loaded up with peanut men's an Reese's. Son of a bitch!!!!  Clean eating today!!!!!