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Old 06-28-2016, 08:38 AM   #1071
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday's are my short days.
Warm up hip circle and shoulders-

Run 400 meters
8 burpees over the bar
Touch and go c and j- 135
10 reps
8 reps
6 reps
4:50

Rest 1 min
Run 400 meters
8 burpees over the bar
Un broken 135# thrusters
10 reps
8 reps

Missed the 6 in the time cap.. was super hot out and my body was not responding like usual.

Cool down 400, 6 burpees over the bar and some ohs with 135#

Trying to get ready for the comp coming up. Its a big one in Aug. Going against the kids. First individual comp in 8 months besides the open and MQ.
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Old 06-28-2016, 12:31 PM   #1072
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Forgot that I did a 5 mile cool down AA Bike ride. Monday PM.

Tuesday AM:
Warm up then attack mode on a short hard met con:
4 RFT
40 dubs with the zeus rope (that thing is heavy)
10 dead lifts 275#
3:58RX

Dl's were un broken
Dubs were R1- ub R2- broke on 4, R3- ub R4- scheduled pause 3 seconds at 20

Felt that feeling in the first round in my belly that made me want to slow down but did not-
R1- :48
R2- :52
R3- :60
R4- :75
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Old 06-29-2016, 08:43 AM   #1073
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM-
3 rounds
20 AAB calories
20 ghd
7:20 used first round as warm up. Its getting better but still needs work.

Sadly I have not rowed in about a month- then did 2 1000 meter rows sandwiched between some heavy endurance met con and the row felt fine. Was able to hold a 1:50-1:52 pace for the last 1k row.
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Old 06-30-2016, 09:48 AM   #1074
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- good warm up, hip circle, ohs db.. stretching.
5k bike warm up.. med pace just warming up

Strength
Build to a heavy touch and go power snatch-
45,95,115,135,155,165,175 best in a while for power

Metcon-
4 RFT
6 pc 205#
23 pull ups-
9 min and some change was heavy for sure.

Skill-
6 rft
200 meter run
5 strict hspu
10 kipping hspu
first round 1:06
R2- 1:08
Then slower for sure.
Runs got slower but still un broken for 4 rounds.
10:10 total of 1200 meters, 30 strict hspu, 60 kippers…. total of 90 hspu.

Happy to see myself get buried on the hspu.

Good workout. A lot of volume.
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Old 07-01-2016, 08:22 AM   #1075
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took off Thursday. Much needed rest. We will see what happens after a full rest day. Seems its hard to get back into the swing of things after resting.

Maybe a long warm up is needed.
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Old 07-02-2016, 12:32 PM   #1076
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Short workout. My grand daughter was born last nite. Little pre mature but 5 lbs 4 oz.

Wall balls 30#- 50 reps
Deadlifts all 4 reps-
45,135,225,275,325,355
Back squat-
45,135,185 warm up.
225x6
235x5
275x4x4 sets.. some stretching then off to the hospital.
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Old 07-02-2016, 12:51 PM   #1077
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday-
Hip circle warm up with ohs 10-20#
3 rounds not for time
300 meter row
12 db pp- 35# each arm
:30 seconds nose to wall

4x4 on the push jerk- was heavy
45,95,135,165,185,205,225 all x 4

6 rft
7 ohs 165#
7 strict push ups
7 burpees facing bar

2nd round was horrible.. had to snatch the weight up 3 times to finish the set.

15:07..

50' sled drag facing forward- as heavy as possible.
Sled + 275
Sled + 330
Sled + 385#

Now have to go help move my son in law's stuff.. fun fun.. hope to see the little baby today.
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Old 07-05-2016, 10:31 AM   #1078
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday PM- did the Air assault bike easy for 8 miles.

Sunday 8:30AM Session. Don't much care for working out in the AM. But it was hot and I woke up early so I was ok.

Warm up. Hip circle, ohs stuff, stretching and flossing.

Squat clean- 45-235# was ok working up to 87%

Some power cleans with 185#.

I have struggled with MU. I have been working on MU progression and drills. I have made some progress in the drills but have not tested the results in over a month. No MU in a month.

I usually keep loose and just get high enough to catch myself right at the bottom of the rings and top of arm pits. I have never been able to get any height.. until now..

My swing is tighter and I push on the rings when I go back and stay tight and patient during the up swing and actually am able to use some hip pop to get up.

I caught the rings nearly at the top. WTG!

Just did a few reps (10) but was happy to gain the progress.


Nasty 4 RFT
Run 400 meters
25 GHD
Took 14+ min.
My GHD speed limit is near 75-80 reps.. anything more than that I am toast. Get this pain in my legs that shuts off the power in my legs.. hurts to say the least.

Took off the 4th of July. Was good with the family.
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Old 07-05-2016, 11:20 AM   #1079
Chris Lomen
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Re: 2014 45-49 Fittest on the Planet goal

Hey Vic, I noticed a couple of Misfit Athletics workouts this past week. Do you have a coach you work with to do your programming? Or do you do it yourself? Planning on stepping up my own training soon so I'm curious to hear what works best for people in terms of programming.
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Old 07-06-2016, 08:44 AM   #1080
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Chris,
I workout with a friend at his gym and he follows Fisfits programming. I do have a coach that gives me stuff to work on right now its MU progression and building my pull strength at the top. I also have been doing class workouts and scaling up. I find it hard to work out by myself so the class setting is good.

My priority is to stay un injured while fixing the injuries. I don't know if I can take another blow to my body such as the last two back injuries.

Its the off season and 2nd goal is just to get stronger. I lost some umph over the last 2 years.

3rd is to enjoy this and the process. Goal is to get on the podium of the games next year.

I hope that your training goes well.

Cheers
Vic
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