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Old 09-11-2017, 03:54 PM   #1491
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- doing the 1,000,000 meters in 365 days. Been doing mostly 500's and 1k efforts but some 250 faster ones. With t2b following the sets.

I believe this is day 10 or so. My rowing is getting a bit better.

Class- having troubles with my snatch.

Build to a heavy front squat- 295 was super heavy. 307 did not make. Last session on FS was 305#.

Metcon-
21-15-9
Power snatch 95#
bar facing burpees

Gotta say with my snatch off I was having difficulties for sure.
Broke up the snatches 15/6, 9/6 and 5/4
Burpees were slow for the first 21/15 but sped up to a fast pace on the 9's. 9/9 last set in under 1 min. Tied John G.. happy he was going well.

Did some adjustments on the snatch wider grip that solved.

Did 5k worth of rowing with approx 50 t2b. Did not row on Thursday rode the bike.


Saturday- warm up some rowing and shoulder rehab
4k worth of rowing with some T2b.

Partner workout- 20 min AMRAP
400 meter run
50 wall balls- 5 syncro burpees in you switch

So basically we ran 6 400's and I did a total of 165 wall balls and 25 burpees in 20 min. Was a good sweat on!

Practice cleans was not the best day for that. Worked up to 185 reps.


Sunday- rowing and t2b. Finally caught up with the 3k meters per day. Skipping a day is murder.

Some oh walking lunges. Strict c2b..good for a active day recovery.
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Old 09-13-2017, 10:05 AM   #1492
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- Rowed my 2700 meters , shoulder rehab- then warmed up with class.

Worked on power snatch- 45-175 pretty easy. Wider grip works good.

Metcon
4 min amrap-
200 meter run buy in
12 hang snatches 75#
12 bar facing burpees
2+5 ish

rest 2 min

4 min amrap
200 meter bi
9 hang snatches 95#
9 bfb
2+7 ish

rest 2 min

4 min amrap
200 meter bi
6 hang snatches 115#
6 bfb
3 rounds even

When rowing I did my t2b. They are going much better.


Tuesday- class warm up..
Emom 2 touch and go clean and jerks
135 to 205 then failed on last set of 225# got 1 rep need to work on this more.

Metcon-
12 min amrap
7 c2b
14 push ups
21 wall balls with the 30#
Got 5 rounds plus 4 c2b

That 30# wall ball makes things hard. The push ups were all good but much harder than I thought.

Did my 2700 meters and sprinkled in some t2b. 10/12/15

Went to my sponsors' house for dinner with my Girl Friend.

Then home and chill.
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Old 09-14-2017, 12:28 PM   #1493
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed some shoulder rehab and stretching. Did the 4PM class... running to start.

20 min cap
Run 400 meters
Rest 1:00
200 meters
Rest 2:00
4 rounds

18:02 average 1:25 or so 400's and sub 40 200's. Our around the building running is slow.

3 rounds for time
60 dubs
20 dl with 135#
10 ohs with 135#

7:30 ish..

Have not done much of anything overhead lately. Felt ok squat snatched the weight each time.

Rowing and t2b- 500/1000/500/800 or so 12/15 t2b.

Went to a motivational meeting where a guy celebrated 57 years no drinking.
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Old 09-15-2017, 09:53 AM   #1494
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday-
Rowing- 2800 total. Various speeds. Warm up to holding 1:36-138 for 300 meters. Wish to get a pr on my 1k time. 3:17 is my best. Will do a bunch of 500's then some slower 1500's to get this.

Went to a meting then had a burger and burrito to finish the nite.

Weight now 188 or so. Wish to get under 180 for a while.
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Old 09-18-2017, 12:41 PM   #1495
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- Rowed the 2800 meters with some t2b mixed in.

EMOM every 2:00
1st- 16 cal row
2nd- 30 air squats

Rest 2 min

21-15-9
Thrusters 50# dumbbells

Rope climbs
3-2-1
took about 6 min

Right into 1 mile run
26:03 that last mile was hard 8+ min.

Did some other stuff but forgot.. getting old.


Saturday- warm up body and shoulder rehab-

Partner workout- ended up doing about 80 cal row at max speed

Then a bunch of squat clean med balls 30# 100 or so of them.

50 or 60 burpees.

Practiced 30# wall ball coupled with 50# alternating db snatches.

45 reps each. Rowed total of 2800 meters


Sunday- rowed 2800 meters along with some AAB efforts max :20
Fatigued deadlifts (row 250 fast and then 275DL) for sets.
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Old 09-18-2017, 01:45 PM   #1496
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

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Old 09-19-2017, 09:08 AM   #1497
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- shoulder warm up and a little rehab.

Rowing and hang squat snatches- 45-165.. missed 175# was just off. Was rowing in between sets.

Metcon-
100 dubs
30-20-10 wall balls 30#
10-20-30 alternating 1 arm snatches 50#
100 dubs

Did sets of 10 with a little rest-
8:30 RX +

Finished up the rowing piece 2800 total some max speed and a lot of recovery.

Went to the Baseball game with my lady.
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Old 09-20-2017, 09:06 AM   #1498
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday Cardio day-
Shoulder rehab- bike efforts 30 min worth- watts were not that impressive.

Rowing- 2800+ various speeds, stretching and some snatch work, light. Its weird working out at Globo gym with mirrors.
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Old 09-21-2017, 10:28 AM   #1499
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- warm up shoulder, rehab, class warm up.

Kind of changed around Nancy-
4 rounds
500 meter row
15 power snatches 95#
Then wanted to find out fatigued what 135# felt like did that for about 2 min then up to 165 for 3 min or so worth of power snatches about 5 per min pace.

Getting on the rower after doing power snatches was a shock to say the least.

Good training for sure.

Jumped in with Kyle to do some mid line work.. ugh..
10 dl 235#
2 legless rope climbs
20 ghd..

Did first round in under 2 min. Then took my time on the 2nd round wanting to push him to finish the workout.

Did not have much time between workouts.

Finished up my 2800 meters rowing. Some back rehab and some posterior work.

Long day at the gym 3 hours..

I've been sending notes of appreciation to the members. Straight from the heart.. been getting hugs from them. So rewarding to see the progress in them and myself becoming more available and attentive.
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Old 09-22-2017, 02:48 PM   #1500
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was bike effort day. 1100 watts for :20 was the best effort about 25 min.

Friday- warm up 1500 meter row.

Class warm up and get ready for the long workout Friday

EMOM2 5 sets of every 2:00
200 meter run
10 burpees

2 min rest

8 min AMRAP
12 alternating pistols
6 thrusters with 155#
3 bar muscle ups
3 rounds + 12

2 min rest

200 meters of alternating lunges

6:06 for that.. about 220 lunges was going as fast as I could around the building.

Did some hip flexor work.

Total rowing today was 5600 meters.. some 100 meter efforts, 200's, 250's and 300's.. just mixing it up.

Going to see U2 with my bestie.. have not seen then in 30 years.. Love them.
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