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Old 12-09-2014, 03:50 PM   #491
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday with special Guest Jerry Canada!
Warm up T2B and med ball cleans..

OHS all 3 reps- 95,115,135,155,185,205,225 easy.

Metcon- 20 min
1st min- 8 SHSPU-8,8,8,12,20
2nd min- 6 clean and jerks 135#- 6,6,6,6,10
3rd min- 15 sit ups- 15,15,15,15,30
4th min- 30 Double unders- 30,30,30,30,110

Turned it on for the last 4 min..

Good for a semi work rest day.
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Old 12-12-2014, 11:23 AM   #492
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed -
Warm up row, t2b, wall balls..

From ground- 95-225# hang clean- STO 225# max sets.. 5/7 was really happy with the 7 un broken.. that is part of the OC TD #8 final wow.

Warm up pistols, muscle ups, walking lunges and HS walks.

OC #1 practice-
20' HS Walk ub-
6 R pistols 53#
6 L pistols 53#
20' HS walk ub-
8 70# hang snatch kb swings
8 left hs kb s
25' walk overhead lunges 70# right
25' walk overhead lunges 70# left
20 wall balls 30#
5 ring muscle ups
8:20..

6 1 min rows 1:58-1:35 1 min rest in between.
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Old 12-13-2014, 10:35 AM   #493
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was the day off-
Friday- warm up jumps for height over a pvc- 31" TO 49"... missed the 50".
Med ball cleans- 80# 20 or so..

Squat snatch- all 2 tough and go's- 75,95,115,135,155,165,175,185F, 185F,185F all so close to two reps... my hip drive on the 2nd rep was lacking.

Work up to a heavy front squat from ground 7 reps.. ended up 225x7,235x7

5 rounds
1st min- 6 un broken 135# power snatch- 7,6,6,5,6
2nd min- Row 250 meters- 250/250/200/200/250
3rd min- 10 burpees- 10,9,10,10,21

Worked out with my daughter Allie.
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Old 12-15-2014, 08:32 AM   #494
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday Team practice-
Warm up pull ups, thrusters, C2B, bar M/U.

Test Frantific..
30 Pull ups- 10/20 I did 20
30 Thrusters- 95#- 20/10 I did 10
20 C2B- 10/10
20 Thrusters- 125# 10/10
10 Bar M/U- 5/5
10 Thrusters 155# 6/4
3:40 time..

Warm up deadlift and burpees-
20 DL 345#- 12/8 I did 8
20 Burpee pole overs 30"- 10/10
15 DL - 8/6 I did 6
20 Burpee pole overs- 10/10
10 DL- 6/4

Bit sore from the dead's..
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Old 12-15-2014, 08:36 AM   #495
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday-
Warm up PVC and T2B..

Power snatch- 75-190, 195F.. better technique. Got to work on them more..

Back squat- All x5. 135,195,225,275,315,335x5..

Workout- 4 sets
45 seconds of work 15 seconds off
Row- mostly 15 calories
Wall balls with 30#- 15 reps each
Burpees- 15 reps
KB swings 53#- 15 reps
Row- mostly 15 calories
Slam balls 30#-15 reps..

Max pull up- 45 reps PR..

Pistol practice- up to 53# right leg lagging.
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Old 12-17-2014, 11:36 AM   #496
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday was the day off
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Old 12-17-2014, 11:40 AM   #497
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Weak point training Tuesday-

Warm up-
30# wall balls- 30 reps
3x500 meter row

From the blocks high thigh..
Squat clean-
95,135,165,175,185,195,205,215, back down and up 225, 235 Fail.. that is my goat pulling from that point.

Clean practice up to 215#

STO working up to a max with 225#- did 6 reps failed on 7th..

5 rounds for time
20' un broken HS walk
15 box jumps 30"
10 C2B
8:25.. everything un broken
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Old 12-18-2014, 10:59 AM   #498
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

No barbell Wed..

Warm up 30 reverse GHD, 30 T2B

HSPU work-
Strict- 6/8/10

Kipping 3 sets of 20 reps.. never easier and very fast.

For as long as possible..
1st min- 250 row
2nd min- ascending count of Muscle ups- 1,2,3,4 and so on.. failed on the 5th round..

5 RFT
10 T2B
10 burpees to a 6" target
4:58 pushed really hard the last min..

My back is not hurt but it needed a day off from the demands of a barbell.
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Old 12-19-2014, 09:59 AM   #499
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday-
Warm up- 30 back extension and 30 wall balls with 30#

Power snatch- working up to a heavy rep. 75,95,115,135,155,165,175,185.. did some more reps with 185.

Then some 2 rep timed 185's.. Best time was 12 seconds... working up to doing the OCTD workout 185,185,200,200 in 35 seconds or so.

135 C and J practice.. 10 reps in 32 seconds.

Warm up pistols, kb snatch.. etc.

OCTD #1- last time was 8:20..
20' HSW ub-
53# kb right leg (6)
53# kb left leg (6)
20' HSW ub-
hang kb snatch 70# right (8)
hang kb snatch 70# left (8)
25' walking overhead lunges 70# right
25' walking overhead lunges 70# left
20 wall balls #30
5 ring muscle ups-
6:15 time.. got to get 5 min.. the workout is getting better. Some tips from my friend are working.
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Old 12-22-2014, 10:12 AM   #500
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday-
Warm up- 30 back extensions, 25 T2B..

Work up to a heavy PJ- 95,135,165,185,215,225,235,255,265, 280F, 280F just did not want it..

178# (BW) x 14 almost 15
Thrusters- 135#- EMOM 6 reps- 6 rounds plus last round was 10 reps for a total of 46 reps.

3 round for time-
30 sit ups
20 Box jumps 30"
10 C2B-
8:56

Christmas party!

Last edited by Victor J McQuaide : 12-22-2014 at 11:27 AM.
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