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Old 05-11-2016, 09:17 AM   #1021
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday met a buddy over at his Zombie training center. Way cool place with all types of zombie stuff.

Warm up- hip circle, stretch, ghd 20 reps, hs walk unbroken 100', more stretching and flossing. OHS - 3 reps each arm- 8-30#

Long run Helen- maybe 75 meters extra.
Just warming up Scott- 8:20ish.

Working on form- clean and 3 split jerks- 10 sets 45-215# clean is making a come back. Form was good. Focused on the push up with the legs, push down with the arms and getting the rear foot in good position. All of the mobility stuff is helping overall.


Went to din din with my lady. Big steak dinner! Fat Kid over here.
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Old 05-11-2016, 09:50 AM   #1022
Scott Jenkins
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Re: 2014 45-49 Fittest on the Planet goal

The last gym I trained at before opening Blackwater had a long run with a hill for the 400m. No PBs were ever done there.

I'm getting slightly quicker, 7.35 last attempt, unbroken so can only run faster.
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Old 05-11-2016, 12:43 PM   #1023
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Sh#t you two really make me feel happy about my 12.57 Helen this morning

You copying me today or what

Going to redo it next week and knock another min off my time... Can you two knock a minute off your times
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Old 05-12-2016, 09:11 AM   #1024
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Helen- We have a fast course at our gym.. legit 400 meters and the pull up bar is right by the roll up door. I had the wind at my back, 4 regional athletes chasing me and I did 6:58 PR. Did a slow Invictus Helen in 7:28. The one this week had maybe a total of 200 meters extra plus the pull up bars are a ways in. Maybe add a min. In Helen you can attack the kb swings and pull the thing down, use your body to fling the kb back up with little effort. This place even had a slipper pull up bar so was fighting just the grip.

I really like the Helen workout. Might have to take a pull up bar to the track and do an official effort.

Yesterday or Thursday was the day off. Celebrating my sisters 50th birthday with the family. Great event.
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Old 05-16-2016, 09:08 AM   #1025
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday went to see the Regionals.

Friday PM went to CFI with my buddy Kyle for his workout. Good one for sure.

Back squat all 5 reps. 45/95/135/185/225/255/275/290x5 felt good.

Warm up dubs, ohs and mu.

For time
100/80/60/40/20 Dubs
10/8/6/4/2 ohs 135#
5/4/3/2/1

For some reason after the 100 dubs we were both having problems with the dubs. This is where I could stay up with him. His ohs are money.. squat snatching them all. I am careful to get a good power snatch then do them. The ohs and mu were un broken.

8:08 thinking 7:30 might have happened. But will take it.

Bunch of stretching that day afterwards.
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Old 05-16-2016, 09:16 AM   #1026
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed was the day off. My sisters 50th birthday party at my Moms house.

Thursday was a miss match of stuff.

Warm up with hip circle, stretching and warm up the shoulders. GHD
s..
Ohs then 50# dumbbell squat snatches. Need more time doing these. The right arm is good left is monkey garble.

Clean grip dl- 135x10,185x9,235x8,255x7,285x6,305x5,315x4..

Squat snatch EMOM 10- 95-175, 185F was just a heavy day for the weights.

Did some strict pull ups..

Cant remember the other stuff.

Kind of a day that things just did not click.

If this happens again I need to do strong man. Farmer carry, yolk, stones.. etc
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Old 05-16-2016, 09:24 AM   #1027
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday morning. Stretch, hip circle, ohs..

Hang clean- work up to a heavy squat clean- 45,95,135,155,175,185,205,215,225,235,245,255 with some lazy slow elbows. Best in a while. Chasing that PR of 275# building slowly to this.

Backed off and did 205# for max h clean reps- 7.

0-10 min run 1 mile and do 135# c and J for rest of time.
Long workout. We decided to just do the first mile in warm up style 7 min a mile pace. Kyle says that the 200 meter circle is legit. 3.2.1.. go.. he takes off in faster pace than intended. With 4 laps in I am breathing heavy. I am about 2 steps behind him. I am horrible at turns but the straight aways I can accelerate fast with not too much effort. I see him running ahead and don't hear much from him as far as breathing. I pull along side of him and hear the beast breathing.. thinking he is human.. since he ramped it up I decided it was time to go.. ramped up the pace feeling good and came in the doors 5:43 1 mile pace. At the time I was thinking just running this and not to worry about the clean and jerks… 4 min of them is long. Grabbed the bar at 6 min or so.. 32 or so reps later it was time to rest. My bar was bouncing all over the gym.

Strip weight and get ready to rest the 3 min total.

13:00 to 20:00 I think .. Run 800 meters and rest of time snatch 115#.
Ran a reasonable 3:00 min.. then 5,4,4,1,1,1, on in for a total of 33 reps..

rest 3 min then 400 meter run and thrusters from that point on 95#
1:30 run and 15/5/5/8 to finish out the clock.. 33 reps..

Sadly still on 90% if that pace and intensity.

If I did this again would shoot for 40's on these. 3 min is good amount of rest time.

Plenty of stretching and chatting afterwards.

My daughter came down from college and spent the weekend with us.
We went to see Civil War Captain America and to the regionals with my son on Sunday. Good family weekend.
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Old 05-17-2016, 08:51 AM   #1028
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday's have my 1 hour workout-
Warm up hip circle, band stretching, ohs with db.

Front squat all 7 reps- 45,135,185,225,245,275 for 7 reps!!!! Most in a while. Was not light day either. Just went for it 100%. Going for the 10% goal is to do 350#.

Metcon-
4 RFT
15 box jumps
15 t2b
40 dubs
6:55.. first 2 rounds in 1:30 ish next one 2 min then final under 2 min.

AAB for 10 min cool down.

Overall good workout. T2B went ok. 15, 11/4, 6/5/2/2 and 7/3/1/1/1/1/1,
dubs were un broken. Box jumps were mostly jump up and jump down.. no re bounding right now. Ankles and calves are sore from the shock running on Saturday.

Some light hip stretching later at home.
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Old 05-18-2016, 09:20 AM   #1029
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday-
First session 5-6:30PM
Warm up, hip circle, stretching for 20 min. Bands, pvc..

1 hang power snatch
1 power snatch-
Every :90
95-165# felt good but heavy.

Warm up c2b and ohs-
For time-
30-20-10
OHS 135#-should have done these un broken. Takes a while to pick back up the bar.
C2b these have not been tested in a while. Mostly 8 at a time or 15 at a time. Must work on getting chipper style 30-5 of them in a round.
8:26 took forever

Stretch for a while afterwards.


Tuesday 2nd session- 7-9PM
Warm up stretching shoulders and resting for a bit- Went to another gym.

Warm up - 70 bar facing burpees

Build up from the floor clean and 3 push presses- 95-205 shoulders were tired.

Sled pushes- 70' each- 200-350# was hard.

Metcon-
50 dubs 5 rope climbs to 15'
rest 1 min
40 dubs 4 rope climbs
rest 1 min
30 dubs 3 rope climbs
rest 1 min
20 dubs 2 rope climbs
rest 1 min
10 dubs 1 rope climbs
9:09- just over 5 min work 150 dubs and 15 rope climbs-

Need more of this stuff in my workout diet.

Was a cool session doing things that I don't usually do which I should do.

A lot of volume need to ramp up the intensity also.
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Old 05-18-2016, 09:46 AM   #1030
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Vic, you seem to be able to move some serious weight... How often do you go heavy and is the frequency based on a plan or sporadic?
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