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Old 02-16-2019, 02:18 PM   #2021
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- long work day- rowing, bike, wall ball warm up- 25 ghd

6 rounds
:60 ski erg cal
:20 off
:60 wall balls
:20 off
Total of 113 cal on ski erg
160 wall balls

Dead lift- 45,115,185, 255, 325, 395, 405, 325,255, 185,115- 405 was super heavy.

C2B check in- 3,6,9,12,15 felt really good.

Wall balls and c2b felt really good tonight. Those are open ready. Dead not so much.


____________________________________

Saturday with Eric 9-10:30AM at 24 hour fitness

bike and shoulder warm up
Complex
1 squat clean
1 power clean
1 push jerk
1 split jerk
45-225#

Back squat all x5 reps- 135,185, 225, 255,275

12 cal ski erg sprints alternating- average 1:40 or so. Felt good. Maybe 7 rounds

:10 of l sit holds on stall bars- about 7 sets each.


Saturday PM- met with my coach Dawn Fletcher. We went to an obstacle coarse. Its been raining for months here. Was a little flooded. We made the most of it. Then did some cone drills. Lit up the hammies and the buttox.
1:00, 2:00 and 1:00 .

Off to get some food and massage the posterior.
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Old 02-18-2019, 08:55 AM   #2022
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday was normal warm up- getting ready to host Cindy. We had 20 peeps come in on a Sunday and do it. I picked to up heavy Cindy.
5 ring MU
10 hspu
15 50# db each arm squats
6 rounds plus 22 in the 20 min.

We played Cardi-B her favorite. Was a good time to honor our beast lady.



Sunday PM-
Warm up on bike.
All times 7 strict press- 45,75,95,115,135
Dead lift all times 5- 135,225,275,315,365
4 rounds of alt :60 efforts on the rower for cal- 20/24/27/28 cool down.
300 yards in the pool. Using legs only.

So much rain here in San Diego. No rain in the forecast for the next two days then 3 days of rain and finally next week no rain. We will see. Plus its 33 degrees here. Super cold for the best weather in the world.
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Old 02-19-2019, 12:32 PM   #2023
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- long day a work. Decided to rehab and stretch instead of going to the gym. Some major stressors are on and near me. Wouldn't be an open without these. My coach wants me to just have fun and go 70%. My goal was to get in the top 5, then top 3 in the Master Qual and top step in Madison. I will talk more with her about this. Training during the open, 1 and done mentality, not take is so serious, don't look at the leaderboard so much. Don't do the should have's and try to go back in time to recreate the result like I always do. I have the problem of looking at the workout, seeing some of the scores, putting a pace together and knowing the outcome even before I do the workout. Maybe I can let it flow. Maybe I want to get some really bad stuff out of the way and be able to face doing the work to fix it and maybe that bad stuff will be gone for the season. Like the WZA the qualifier hit 3 of the 6 workouts that I am not best at or have been neglecting them. Then the actual event had the stuff that better suits me. But I don't have control over this. I have put gym time, working out smart and hard. Just need to be in the top 200.
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Old 02-20-2019, 01:11 AM   #2024
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Keep your head cool Vic.

The only time you need to really think about the workouts is 5min before you do them and nothing else.

You can only change the future and reach your goal, until that time comes which is exactly when you have started the workout, don't worry about anything.

Rooting for you


Good luck
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Old 02-20-2019, 10:25 AM   #2025
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thank you Alex! You are the best.
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Old 02-20-2019, 10:30 AM   #2026
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday in Alpine with Alex- Good warm up, hammies, lunges with weight, wall balls.

Emom 12
1 hang power snatch
1 hang squat snatch
1 squat snatch

95-165, failed on 175. My hang stuff is rubbish because I don't do it that much. The shoulder was barking a little bit so that thru me off.

Metcon-
15 min amrap
800 meter run buy in- huffing and puffing 2600' elevation. About high 3 min run
5 hspu
10 95# squat snatches
15 box jumps 24"
4 rounds even.

My squat snatch was catching forward way too much. Guess the shoulders were not open enough. My back was slightly sore. I went at fixing it with stretching and the theragun!

Going in tonight for some rowing and do the workout of the day at Dark Side
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Old 02-21-2019, 10:05 AM   #2027
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- long warm up with light rowing about 5 k total. Warm up the hammies and shoulder. My stitch in my back is a little bothersome. But workable.

Check in on the power clean- felt really good. Did not want to push the mid back. 45-215 easy.

Metcon
3 rft
15 t2b
25' walking overhead lunge- 50#
15 burpees over the db
25' walking overhead lunge back
6:38
Taylor got 5:55 wow burpees are fast for her. Beast she is.
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Old 02-25-2019, 10:04 AM   #2028
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- long warm up way too long-
Arrived at the gym 4:15ish. Did my normal warm up- then some rounds of 19.1 to check pace and warm up. At 5:30 I was ready to go, fired up but then my heat was at 6:05. Besides that things were good.

Did all the wall balls fast and un broken. The rower was right by me so my transitions were solid. The rower I was slow to get up to pace. It took me upwards of :20 seconds to get up to my 1100. That cost me over the 8 rounds about 1 min. I need to work on getting to the rower and just pull 3 times hard then settle down. I used that as my rest period. Just too much time wasted.
297 reps- just shy of 8 rounds. I pulled 1300 in the last :40 seconds. My rowing has diminished a bit over the last 5 years. With some work on getting up to speed fast then relax will help.

Thrusters - All 6 reps- 45/75/95/105/115/125/135/145/155x4

C2B- 6/15 felt really good. Some stretching and roll out- I think with practice I did over 250 wall balls.

In the warm up my rower felt good. Wall balls with the sleeves on felt great.

Was able to count reps on my friend- he is a special guy, love his fight.
__________________________________________________ __

Saturday- Burpees and snatch-
Short warm up-
Burpees over the box- emom- 5,6,7,8,9,10
Snatch- all un broken power- start at 65# and add 10# each set for 10 sets- got up to an ugly 155. 135# felt good.

__________________________________________________ ____

Sunday good stretch and warm up- Alex met me at the Dark Side-

Good hammie and shoulder-

Dead lift- all 5 reps- 45,155,225,275,305,335,365, 385

MU rings check in- 2,3,4,5 not the best day ever. Form was good on 4 but not five-the timing could have been better.

Cindi-
5 strict c2b
10 50# alt. db hang clean and jerks- 5/5
15 ghd
20 min..8 rounds plus 15 reps- limit was the ghd. Reached my limit. I was thinking about my friend and trying new ways to keep on going GHD's. Good workout- some rowing and training my father for 40 min afterwards. Went to lunch to celebrate his birthday Turned 76 yesterday.


Today (Monday) I am taking the day off. Going to see the rehab guy for my shoulder. Its barking. I put it thru a bunch over the past 3 days. My rehab grade over the past week would be a B- need to get an A on it.
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Old 02-26-2019, 10:05 AM   #2029
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Re: 2014 45-49 Fittest on the Planet goal

Monday was a long day at work and shoulder rehab.
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Old 02-27-2019, 09:44 AM   #2030
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday was in Alpine with Alex. Short but good warm up.

30 ring mu for time: gulp.. they don't have many sets of rings so Alex and I shared them. Basically 1 set each min. I did
5/5/4/3/3/3/3/4 was happy to close out the last set with a 4. Around 8 min.

3 rft
10 hspu
10 kb swings 70#
400 meters - they have a long up hill down hill, and curvy coarse. IE very slow. Plus the altitude is 2,500'.
8:28 of something like that.

Some rehab on the way home. All in all was a good workout.
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