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Old 03-11-2018, 02:14 PM   #1661
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- stretched warmed up shoulders and hammies.

Checked in with DL- went up to 405#, ohs 115x20 ub, dubs about 300 of them, snatches up to 135#, mu about 10 of them, rowed about 4k, cheered on, counted and coached my buddy on to his first pull up. That was great considering he was fighting for his life about 4 months ago.
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Old 03-12-2018, 08:13 AM   #1662
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday - day off from the gym.

Sunday- rowing, stretching, glute ham raises. Just to move around and get the kinks out.
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Old 03-13-2018, 01:51 AM   #1663
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Very impressed with your result this week Vic.. i knew this one was in your wheelhouse. Massive jump to the top 100 and you are doing this for fun

Still keeping my fingers crossed for you.
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Old 03-13-2018, 12:22 PM   #1664
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex thank you very much. Dubs are are great for me. RX Jump ropes is a friend of mine and they shirt, rope and sponsor me a little. Love them!

Monday one and done workout 18.3. Did my usual all over warm up getting my shoulders mobility a much as possible. Squat snatches with the db works well.

Warm up the movements, row, get the heart beat up a little. I was nervous a little because my two boys at the gym re did the workout and didn't improve the scores. I had a goal of 600 reps. Everything felt pretty good. Dubs, ohs, mu both bar and ring and db.

Got my area sorted out, towel and energy drink.. 3..2..1.. go-
100 dubs- 60/40 1:00 min
20 ohs pulled up my knee sleeves- 14/6 slow going just chilling so far- 2:10
100 dubs- 60/40 just over a min I think- was trying to chill being fresh for mu.
12 ring mu- 6 easy/4/2 was happy no problems with these.
100 dubs- 50/30/20 just short breaks
20 db snatches. Coach Corey said this would be the fastest part of the workout and he was right- 11/9 just concentrated on breathing.
100 dubs- can't remember maybe 40/35/25 or something like this. Wanted to hit the bar mu fresh- and fresh I did-
12 Bar MU- 6/4/2 this is where I feel that I could have pushed it looking back. First sign of sub par workout. 7/5 would have gotten me about :20 or so. Or went up for the final 2 faster. No signs of failing. C- rating on these even though I have been struggling with these.
End of Round 1- 12:11

100 dubs- did them economy- 40/25/20/15 or so.. I think that I broke early on the set. This set was good.
20 OHS- was huffing and puffing but the power snatch was easy and settled into a rhythm fairly fast. Was feeling good. I should have finished 20 un broken broke at 14 took about :10 seconds or longer to pick up. Set down and started on the last :15 seconds of dubs.
40 dubs super fast. Had some left in the tank. Very scheduled passionless workout.

Overall grade B but I had an A in me. B= 624 A=684

After some rowing and chill went and did some power cleans with Coach Kyle-
45, 95 three singles, 135 three singles, 185 3 singles, 215 3 singles fast, 235 2 easy singles. Was thinking hey this is going good. Loaded on 255# and hit it well for a pr on the power clean.

So it was a good day for me. A+ on the power clean. Wish I had that one last Monday for the Max.

This workout changed me a bit. I was trying to deal with not training hard as in the past, diet off, being sick 30 days right before the open, being 48.9 years old for the games, some new guys lighting it up, old guys getting better.. this workout showed me that I can still do it. Just need to put in the work.

I try not to look at the 50 year olds but I would have placed 2nd hehe. Still 1 year away. Glad to move up 30+ spots. Hopefully move up a little more each week. Of the 10 or so movements left I like most of them. We will see again in 2 days.
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Old 03-13-2018, 03:10 PM   #1665
Scott Jenkins
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Re: 2014 45-49 Fittest on the Planet goal

Very interesting read Vic, I thought doubles were just something you had or didn't. They was the stopper for me on this workout, everything sounds same pace as you apart from doubles, I tripped so much on friday I had to do slow high jump ones on Monday.
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Old 03-14-2018, 09:03 AM   #1666
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- basic normal warm up.

Thruster practice- 45x10, 95x10,15,15 huffing and puffing.

Dead lift- all sets of easy 10- 135,205,255 ran out of time.

Class part A-
10 min EMOM-
Even- 16 cal row
Odd- 20' hsw

Get ready for part B-
9 box jumps
30' walking lunge
9 C2B
30' walking lunge
15 box jumps
30' walking lunge
15 C2B
30' walking lunge
21 box jumps
30' walking lunge
21 C2B-
Everything un broken feeling good.
4:40ish

Rowing, cool down then off to a meeting.
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Old 03-14-2018, 09:06 AM   #1667
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Scott,
Hit these next workouts with all you got. I realized I put I was 48.9 I'm going to be 49.9 in Aug.

Def you have to be well rounded to be at the top this year. Having a bad day on the clean equaled an avalanche of points.

Cheers
Vic
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Old 03-15-2018, 06:18 AM   #1668
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post
Hit these next workouts with all you got. I realized I put I was 48.9 I'm going to be 49.9 in Aug.
You just made me think Vic...!! i going to be stuck here another year in this 45-49 group another year...


Dates for this year for the groups from the rule group
• Men and Women 45-49 (Born on or between 7/15/68 and 7/14/73)
• Men and Women 50-54 (Born on or between 7/15/63 and 7/14/68)

My birth date it Aug 69

Dates for next year if i just move them up a year based on this year rule book
• Men and Women 45-49 (Born on or between 7/15/69 and 7/14/74)
• Men and Women 50-54 (Born on or between 7/15/64 and 7/14/69)

Going to be a tough year next year.... but that problem i will take then... need to hit my goal for 2018 first
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Old 03-15-2018, 09:07 AM   #1669
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex, good luck on the rest of the 2018 Open. You are smashing it!
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Old 03-15-2018, 09:12 AM   #1670
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Re: 2014 45-49 Fittest on the Planet goal

Wed- time crunch did not get my proper workout. Attempted to do my usual warm up but had to cut it short.

Started the class metcon but it was not happening. Snatch form was off.
2.5 round of the following
15 wall balls
15 snatches 95#

Then went up to a heavy and awkward 165 power snatch.

Turned it into a active rest day. Monday and Tuesday were hard and intense. Not that much sleep also.

Ended up rowing a total of 5k meters. Even on those.


Went to a meeting and celebrated with 4 people who have not had a drink for a total of 86 years (between them all). I have 15 years + but still suffer from some of the effects of drinking all of those years ago.
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