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Old 07-14-2018, 10:48 AM   #1801
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- some warm up at work prior to the warm up at the gym. Feeling pretty good about the DL-

DL- 45-445# might have had #5 more in me but felt good to do 97%. Went down to 395,365,315,225 just a few.

Warm up clean and jerk, wall balls and rowing.

Metcon-
10 min AMRAP
Odd min- 15 cal row
Even min- 3 reps of C&J 70% or 180#
Completed.

Rest 2 min
8 min AMRAP
30# wall balls
Every min on the min do 15 push ups starting with push ups- that got heavy fast
62 or so reps plus 120 push ups.

Rest 2 min
600 meter farmers carry- 50# db's in each hand.

Dam that took a while- put them down o'plenty.
29 min min and some change total or about 7+ for 600 meters.

Did 2800 meters rowing. 1 day behind.


Saturday- arrive 6:40AM ugh..
Warm up quick-

20 min to build to a heavy
hang squat clean
set it down
right into squat clean and s2o
45-225. The jerk was not on point.

4 clean and jerks 205#

20 min partner workout
50 cal AAB
40 alt db snatches- 50#
30 deficit hspu- 2x45# fat plates.

My partner is strong as a bull. But the hspu killed him. I ended doing about 2/3 or more of them. He did more AA bike than me.
3 rounds plus 45 cal.

Off to work on the boat. Installing a new hook up on the ignition. Then putting on some more coats over the new name. Coat 5 of 15. Might take the boat out on the water tomorrow at the lake near me.
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Old 07-15-2018, 01:29 PM   #1802
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Boat work rest of Saturday. My parents and Niece came over for a late dinner and sunset. We went up to the hill top deck and enjoyed the view. Has a cool fire element that finishes the dream of peace.


Sunday went to a meeting then to the gym.

Rowed 5k, did some rope climbs. When I do all of the que's I can go right up in a jump on the first pull and one more pull. Guess will have to get 100's of these before I get it all good.

Some MU practice. Felt a bit off. 1,2,3,4,4 and 2. Only wanted good ones. When they are firing right its good. When not then I turn into a circus on the rings. Lucky that I have great MU in the open and the GG qualifier.

I have my flight and place to say. My sweetie is going with me to keep me going. 3 days approx 6-7 workouts. Should be fun. I bet they invite some other 50+ beasts. I hope so because I need to see where I am.

Going on the water with Fifty1Shifty in a bit. Wish me luck. Hope she runs and floats.
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Old 07-17-2018, 10:29 AM   #1803
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- still nursing my pulled hammie a bit. Floss and stretch. Mostly taking a break on heavy.

Rowing total of 3k even for the year. About 875k right now. Should continue the plan into the next year. Forces me to cardio. Maybe 1.5 million ski/row each year.

Did some c2b. Checking in between sets of rowing. 4,5,6,8,8,10,15 or so. They felt really good.

5 RFT
10 shouder to overhead 50# dumbells in each hand
10 t2b

I looked at my friends time 3:16 and thought wow that is fast. I was thinking under 4 would be good. But off I went. First min did 36 reps. At the 2:16 mark I had 30 reps to go. I thought ok I can do this. My grip was starting to go on set 4 of t2b I had to do a 6/4 with a quick rest. The last set of s2o went fast and jumped up to the bar had 10 seconds. UGH.. 6/1/1/1/1 for a 3:21. Its not about beating him or not beating him. I am happy for his progress. Its about me stomping on the gas when I have to do it. Overall was a great time. I am happy about it. He was flying!

More rowing and then went home for chow.

Leg is feeling better. Will do more work today.
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Old 07-18-2018, 08:11 AM   #1804
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- At the office- stretching the leg. GHD sit ups 2 sets 25, 40 not too bad went fast.

In the gym- really did not feel like going in but did some cardio-
2800 meters rowing
80 cal on the ski erg
80 cal on the AAB.

Went home and chilled.
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Old 07-18-2018, 03:28 PM   #1805
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed at office and park- Rode my bike to the park.
Strict C2B- all 3 unbroken reps. Pull up, chin up, reverse hand grip, change grip then wide grip in 4 positions then close grip. 12 sets of 3 reps-
:60 sec of l sit in 2 min. Progress
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Old 07-19-2018, 02:10 AM   #1806
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Getting in some high quality stuff in Vic
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Old 07-19-2018, 11:02 AM   #1807
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thanks Alex!

Wed pm- hip circle 20 min. Usual warm up.
Squat snatch db- worked up to 70's. Left arm is coming along. Right arm is money.

Warm up for metcon. squat clean, snatch and ring mu.

10 min amrap
10 hang squat snatches- 115#
3 mu
Was a tough workout. 5 rounds plus 5 reps. Last :90 not much going on.
10 min to find a max squat clean
145,185,215,235, 245,255, hit a wall on 265. Missed 3 times. All super close.

Rowed my 2.8 meters. Also did 100 cal on AAB. Sand bag 200 meters run, sled drag 250# 100 meters.
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Old 07-20-2018, 05:31 PM   #1808
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was complete day off.

Friday AM- ride bike to park and do strict c2b. Working on pulling as high as possible.
50 un broken reps of ghd- PR on this apparatus.

Going in tonight- DL and metcon of running, dubs, wall balls, box jumps and power snatches
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Old 07-21-2018, 03:05 AM   #1809
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post

10 min amrap
10 hang squat snatches- 115#
3 mu
Was a tough workout. 5 rounds plus 5 reps. Last :90 not much going on.
What is you WOD management like Vic?
90 seconds is a long time doing almost nothing....
Before you start any workout do you have a plan to the rep count, speed and rest?

If you did this one again how much do you think you could improve your score by better management?

Cheers Alex
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Old 07-21-2018, 11:10 AM   #1810
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex will ponder this one. I think that I went too fast out of the gate. Getting only 8 reps in 90 seconds was super slow. Getting 23 reps in the first min might have caused some of this.

Friday- warm up long hip circle along with normal warmup .

DL- everything was good until 435. Wow just did not want it.

Warm up snatch (power) 45-185 the form was off. Dropped down to 155 and was fine.

Run 1 mile- sub 7
150 dubs- about 2 min
100 wall balls #30 lbs. Well lets say this took a while
50 box jumps- jump up step down. Was slow
25 snatches 155# took about 4 min.
24.30ish

Rowed my calories.

Saturday- warm up start 7AM.

1 hang squat clean
1 front squat
1 s2o
20 min to establish a heavy complex-
45-230#

Dropped weight and did some power cleans. Form was off a bit also.

Partner workout-
2000 meter buy in. I paired up with Naz a beast lady. 250 each for 4 sets
1 round each of :
10 cal aab
10 alt. squat snatches 50#
10 strict hspu

Was a hard one.

Headed to my uncles lake to do some rowing and swimming. Will be fun. Granite Games training. Maybe 4-7 peeps going.
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