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Old 01-02-2018, 10:20 AM   #1593
Vic McQuaide
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Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,021
Re: 2014 45-49 Fittest on the Planet goal

Friday- shoulder and hammie warm up.

DB power clean all 5 reps- 20/30/40/50
Hang squat clean db- 50x5
Warm up barbell- 185x3/4/5/6
All singles squat clean- 135x5, 185x5, 225x5 was happy with the 225# all in less than a min.

Tommy Mac-
2 rounds for time
12 burpees
12 thrusters 115#
12 burpees
12 power snatches
12 burpees
12 S2O
12 burpees
12 Hang squat cleans
12 burpees
12 ohs
1st round 8 min slow from that point. Bruiser workout- 19:33.

Row 2800 to keep on track.

Saturday- just ended up rowing 2800 meters.

Sunday getting the band back together- Tony, Roy, Bob, and some others.

Warm up hammies and shoulder-
DB squat snatch ladder-
20,30,40,50,60,70,80,100 did all but 100 was happy to get the 80's with zero movement with this in months.

Death by dubs- 10 first min, 20,30 and so on.. got 100 but tripped up on 89 so I went into the 110 set running.. but the form was breaking down around the 80 count. Did not make the 110. 110 is a goal of mine. Don't have the endurance for that yet.

15 min practice form on MU ring-

4 rounds not for time-
60' hand stand walk and max ub ring mu- 5/5/5/4

30 ghd/ 20 gh raises.

Forgot to row.

New Year Eve had fun with the workout. Had a blast after talking about things, life.. etc.

Monday- Happy New Year- Did my 2800 meter row at 2:00 min pace. My arms were sore from the MU work.

Watched movies in the evening. Doing some redecorating and clean up at the house. Purchased a king bed and new stand.

Happy 2018 everyone.
Owner of Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
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