Brandon Petersen

Wed, 03.08.23

A. Clean ladders225/153 x 8255/168 x 6285/183 x 4305/198 x 2 Modify accordingRest 5 mininto heavy single from mid blocks in 12 minB. Weighted chin-ups x 2rmC. Running clockamrap 10 “cindy”Rest 4 minAmrap 10 “Mary”D. Bike20 min of, :35/:25

Tuesday, 03.07.23

AM:A. EMOM x 24-26Min 1: 15/12 cal rowMin 2: 15 burpees over rower**modify accordingly from prior weeks. Build on those, whether minutes or intensity per minute PM:A. Strict Press – EMOM x 10x 3 reps – start at 65%B. 3 setsMax Strict HSPU (belly to wall)600-800m runnerGhd back ext x 10-15C. 20-30 machine

Saturday, 03.04.23

A. Emom x 16Min 1: :40 skiMin 2: 3 sandbag cleans + 60-90’ bear hug walkMin 3: :40 c2 bikeMin 4: 5 weighted pull-ups B. 18-12-6Front squats 205/143Bar muscle ups C1. Rack pull : 5-5-5-3-3-1C2: :30 hard runnerX 6 total, those joining D. 20/30 of Bodybuilding

Wed, 03.01.23

WLA. Clean & JerkHeavy triple in 15 minThen singles til 25 min on the clock*1 miss allowed at heavy setsB. Back Squat : 2-2-2-2 @80-90% Conditioning:a. Emom x 14Min 1: 1 legless + 1 rope climbMin 2: 5 deadlifts @60-65% + 6-8 strict hspu B. Amrap 10 @70%25’ double db oh lunge10 t2b10 cal echo …

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Tuesday, 02.28.23

Am:A. Emom x 22Min 1: 15/12 cal rowMin 2: 15 burpees over rowerB. Db single arm arm row x 8/ each side x 4 setsC. 20 min BikeFlush PM:A. 4 sets10 hang power clean 185/12310 shuttle runs10 c2b pull-ups1k c2 bike / cal relative bike R2*output high / sustainable

Monday, 02.27.23

WLA1. Squat Snatch x 5-5-4-4-3-3-2-2A2. 15 GHD Situpsrest 2 minutesB. Weighted Pullups 5-5-5-3-3-3C. Front Squats – 3RM bottoms up + 2 x 3 @85% Conditioning:A. 5 rds18 / 15 cal Ski erg15 kipping HSPU45 double unders9 db devils Press 50/35’s18/15 cal c2 bikeR :90 BTWN B. 3 rds NFT10 Sandbag bear Hug Alt Lunge 150/10050′ …

Monday, 02.27.23 Read More »