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Old 07-02-2013, 09:53 AM   #121
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- easy day-
Hollow rocks- 4 sets of 8
M/U progression- 3x6
Strict HSPU- 3x5
Box jumps Hollow rock 24" 3x5
Clean pulls and cleans- 115,135,155,175,195X3
Snatch grip deadlifts 1 second pause

Leaning that with a big PR on squat clean and a bunch of thrusters and jerks.. wrist really suffers. Maybe I just have to do my own program and work around my old man joints. This programing is not working for me.

Once a lift gets up to where I need then just need to maintain the strength and focus on other stuff. Its like my old coach said don't to anymore bench press.

Tomorrow is the tough day with my friends. Usually EMOM5 for deadlifts and other stuff. Need to work smart and stay on the program.

Have to find a way to do 45 C2B and 45 thrusters with 100# in less than 4 min.
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Old 07-02-2013, 10:23 AM   #122
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

I hate the speed of the box jumps on 13.2. Seemed that you needed to rebound to get over 300 score.

Also need to work on my snatch reps of 135 and 165..

Wall balls are still wall balls.

T2B really need help after the initial set of bulk.

But these will all be addressed.

A bit heavy right now with the strength for months right now.
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Old 07-11-2013, 10:22 AM   #123
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Catching up on the blog.. Monday thru Saturday was a lot of the same and can' remember all of it..

Saturday- Pistols tabata, hollow rock tabata, hang snatch x5 reps (90-150# in 10 lbs)


Sunday- Squats EMOM5 90% back squat x2-#325 rx
10 rounds- 5 strict pull ups and 5 strict dips- 6:52
20EMOM power clean- 135-225#
Worked on muscle ups-- still need so much work on those

Monday-
3x10 T2B
30 GHD
Power snatch working up to 150#x3x3
10AMRAP
12 HRPU
6 V ups
4 burpee box jumps
8 rounds

Tuesday- 60 C2B- sucky technique

Wed
Every 30 seconds 1 dead lift 90% 5 min- 390#
Squat clean EMOM20 - 135-245#.. 245 was light but 250f
3 rounds
135# 10 C&J
20 wall balls
30 D/U
8:53

Wow wall balls and double unders were sad..
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Old 07-12-2013, 10:09 AM   #124
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Felt better.. no wall balls with a new ball..

5 rounds
250 row
15 hollow rock
30 D/U
9:53 easy pace

Work up to a max power snatch.. 190# pr.. just missed 195#

Then death by 165# snatch starting at 2 (2,3,4,5,6) that was a good workout..

Rode the bike down to the pull up bar at the lake and did Bar muscle ups.. went well.. Total of 23 reps some 5 in a row efforts.. Want to get really good at the bars because my rings suck so bad.

All and all a good day!
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Old 07-14-2013, 02:00 PM   #125
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday-
5 rounds
250 row
15 sit ups warm up

Max 115# push press. 30 reps.. bad wrist on right side
Tabada sp? 6 reps x 8
Wall balls- Tabada 8 reps x8
Kettle bell swings- 30 reps then tabada 8 repsx8

Sunday- worked up to a 305X5, 345X3, 375#pr
Power snatch- 135#x3 every 15 seconds for 16 rounds.. did 7 rounds then singles up to 30 reps.. Elizabeth 2:52 PR

5 min rest

Clean and jerk- 135# x3 every 15 seconds for 16 rounds.. 3 rouds rx, then 2 per 15 seconds and 1 reps.. ended up with about 30-32 reps in 4 mins.

135# dead lifts 6 reps every 15 seconds-- 8 rounds @6 then 8 rounds at 5..88 reps in 4 min..

2k row.. 7:40 ish.. tired from workout..
Happy with a 375 easy on the back squat. getting old so have to take care of myself.
Cheers
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Old 07-15-2013, 01:58 PM   #126
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

I have a competition coming up in 30 days. The workouts are heavy and tough for my weenie boy wrists.. Nothing like S2O with 185# and 135# thrusters, 20 meter handstand walk, Front squats... wow all of the wrist torques for me.

Have to get it better. Last year in the same comp was the death of my other wrist.. now its better so will have to learn better technique for all of the high rep stuff.
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Old 07-15-2013, 08:50 PM   #127
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Work up to a max power clean- 250#PR by 15#!! Happy about that. My squat clean is usually 15+ more than my power so might go up also.

Max reps C2B- 22 (13 butterfly's)

Then 15 reps per min rest one min then repeat.. 3 min..

T2B- 25 reps in 1:10 seconds..

Tomorrow is the 7's!
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Old 07-17-2013, 11:20 AM   #128
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Did The Seven workout with 3 of my friends. Wheelhouse workout that i have not done prior. 25:40RX.. the whole workout for me what the Thrusters.. everything before and after was just cake.

Cheers
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Old 07-22-2013, 08:54 AM   #129
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

catching up on things.. been training hard with a couple of pr's.

Front squat 325# 10#pr
Press 205# 5#pr

Other stuff- muscle ups are better. my hands are so sore can't do much but the form is better.
Squat 5x5 300# every 3 min
Bench 260#x5

Powerclean 250#

More later
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Old 07-29-2013, 09:34 AM   #130
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

long time no update. Training partner was at the games.

Some pr's.. took some time off the super high intensity workouts.

Went to the Sunday Games.. was fun with my dream.

Did Tabata last night..

Today is dead, hang clean and met con involving OHS, C&J and wall balls.
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