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Old 02-03-2019, 05:53 PM   #2005
Vic McQuaide
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Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,060
Re: 2014 45-49 Fittest on the Planet goal

Friday- Long work day. Went in Dark Side and did the normal warm up.

Squat clean- 45-225# my thighs are still brused from WZA and the bouncing hang cleans.

Thruster warm up- 95x5, 115x5, 135x4, 155x3, 175x2, 195x1. My wrists and shoulder need work fast!

Warm up the exercises for the metcon-

10 min emom
Odd- 16 cal row
Even- 10 ub thrusters 95#
rest 2 min

10 min emom- I did only 8 my form was failing-
10 hspu
5 ring mu-
Ended up doing 4 rounds.
2 min rest then pick up a heavy bag or ball and walk around with it.

I was not feeling super motivated. The stomach bug is still with me.


Saturday AM with CF Fortius East-

Normal warm up- then some snatch followed by 4 oh squats. It was not the best day snatching. Actually maybe the worst in years. Went up to 155#

db lunging practice- 40' of each weight- 20,30,40, 50

DU check in- 20/30/40/50

Warmup the exercises - bike about 30 cal, C2b- 2,4,6,8 and oh squats with 115#

50 cal buy in- AA bike

2 rounds
21 c2b
15 ohs 115#
9 clean and jerks

Just did not feel that good. Life has me down a bit. Not up to go that hard yet. I say yet because in less than 3 weeks I will be.

__________________________________________________ __

Sunday- With Alex and a new guy Ziggy.

Some rowing and a short warm up-
50 step ups 30" I am making progress. My weak leg has caught up to my strong one. Took about 2.5 min.

We pulled from cards-
1st card- 50 s2o- 115 had to do it in 3 sets or less or the whole team had to do it again with you- 26/24 felt good.

2nd card- Same thing with 225# dl- 25/16/9

3rd card- T2B- 25/17/8 wow that one hurt. I have been doing small sets.

4th card- 25# wall balls using a slam ball- 25/15/10 got better as we went along.

Was happy to get thru some grunt work.

Went back to my place to un pack, hand up clothes and do some organizing.

I really slept well last night. Actually missed my meeting because I over slept.
Owner of Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
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