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Old 02-08-2018, 04:23 PM   #1631
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- rowing class- did 4 x 2000 meters just under the cough mark.

Owe 6050 meters.

Going in today to do a chipper from hell. 20 min, wb, dubs, box jump, t2b, c2b, burpees to a target, cleans, s2o, snatch and ring mu. 300 reps.

Also going to do some squat snatches in weight lifting shoes.. wow its been a while.
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Old 02-09-2018, 12:54 PM   #1632
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- 600 meter warm up row. Hip circle, glute ham raises, shoulder warm up, bird feeders.. etc.

Then db squat snatch to warm up hips and shoulders- 10-80# the 80 was super easy on the right hand and super hard on the left.

Enter the snatch- was feeling good. 45, 75, 125, 145, 165, 175,185, 195, 205F, 205, 214F, 214F, 214 hit this well for a 2# pr. Been 32 months since I did 212#. Long time. Attempted 220# more of a snatch pull.

Warm exercises for the chipper.

20 min amrap
50 wall balls- 2:10 ish
50 dubs- :30
40 box jumps took about 2 min
40 T2B- 12,10,10,5,3
30 C2B- 8,7,5,5,2,1,1,1
30 burpees to a 6" target- ugh.. this was slow.
20 power cleans 145#
20 s2o - ate my lunch- 5,7,8
10 snatches- starting to get my wind back- slow for first 3 then technique picked up.
10 ring mu only had :20 left so I got 4 reps.

Bunch of hacking and coughing. This was harder than I thought.

Stretch and clean up gym.


Happy about the 2# pr on the snatch. Been a while.


Friday AM went in and rowed my 2800 meters. 8250 in the hole for meters.
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Old 02-09-2018, 01:04 PM   #1633
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

214 is some serious weight Vic.

Nice 👍
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Old 02-12-2018, 11:06 AM   #1634
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thanks Alex... goal is one day get 225#.
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Old 02-12-2018, 11:16 AM   #1635
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday AM rowed 2k while picking up my Territory food. 9000 in the hole.

Friday PM- rowed another 2800 meters.

OHS 95# practice. un broken 5/10/15/20/25 reps with about :90 rest.

Did some burpee box jump overs- 6/7/8 just to feel the burn.. hehe.

Metcon-
8 min-
Odd min- 40' walking lunge with 50# dumbells
even min- 16 cal row.
This was hard.

Rest 2 min then 8 min of
15 hspu
5 power cleans 185-
Did 4 rounds even. The prior workout left me out of sorts.

6200 owe for rowing.

Saturday- did not to much except eat some ice cream and row 3k.

6,000 deficit.

Sunday long session with old gym-

Rowing warm up and cool down- 3k.. Still down 5800 meters.

Emom every 5 min.

200 row
6 burpee box jumpers
10 wall balls
6 db snatches squat alt. 50#
10 c2b

5 rounds of about 3 min worth of work. We put in some db thrusters and t2b but this was the warm up.

10.9.8.....3.2.1
Hang squat cleans 115#
HSPU
7 min and some change.

Rest 5 min then
1,2,3,4,5 burpee m/u you pick bar or ring.. most people did alternating.
Between each round 25' oh walking lunge I did 35# my knees had no support and they need to listen to my body.

About 6 min to do 15 reps and 125' worth of lunges.

Row down cool down.

Need to get the rowing caught up.
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Old 02-13-2018, 12:43 PM   #1636
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- rowed a total of 4k. 4,600 deficit.

Warm up shoulders, hip circle, glute ham raises, etc. Good warm up.

Deadlift. Most things felt good and light until then did not.
135,185,235,285,335,385 super easy, 415 was good but my left peck was straining but overall easy. Enter 435#. Legs straightened too early. I believe I could have gotten it but would have been a long injury type of pull. So I dropped it. Happy that I am at that level with little to zero heavy dl.

Warm up with class.

20:00 amrap
30 dubs
10 bar facing burpees new standards
5 power snatches 165#
Was a long grinder. Took some water breaks, towel wipe downs and pause because the 165 was super heavy each and every one of them.

Ended up doing 7 rounds plus 41. Was just not the day for power snatches.

5 min amrap
10 weighted v ups
20 russian twists
10 superman rocks

Might have been tired from yesterday.

Was a decent workout.

Tuesday went in and rowed my 2800 meters at recovery pace.

4600 meter deficit
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Old 02-14-2018, 10:39 AM   #1637
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday active recovery 2800 row. 5800 deficit. Glad that I will get a chance to row a bunch tonight.

Happy Valentines Day everyone!
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Old 02-14-2018, 12:05 PM   #1638
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

One week out Vic

How are you holding up compared to previous years? I know you are going to have fun this year but you are moving some seriously heavy weights and apart from you being sick a week your times are impressive.

What are you going to be happy with this year?

Cheers Alex
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Old 02-14-2018, 12:15 PM   #1639
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Holding up ok. I think that this year it will be if the workouts suit me and my style then will be good. My intensity is hard to get a hold of. Missing that switch.

The goal is to have fun and dance a little.

Castro all and all said the previous parameters will be thrown out. We will see.

I am headed to Colorado on the weekend of 18.1. So will hit it on Friday. Unless something happens will not repeat a workout. Just get what I get and don't throw a fit.

How are you doing? Ready brother?
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Old 02-15-2018, 01:04 AM   #1640
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Hi Vic,

This year i am more prepared, feeling stonger and my conditioning and pacing is way better under stress. I have the movement i was missing last year HSPU which i hope will help me out. We increased from 4-5 days a week which i think has really helped. I have had a couple of niggles in my right shoulder and apart from that my body is holding up well. I have also put on some muscle mass over the past year - 4lbs, i hit the scales at around 98kgs/216lbs but i feel smoother in what i do.

What i have done is try and vary out workouts as much as possible, days when we know have have to push to beat previous results based on time and weight and days when we just get it done but still push to keep the average round times as close to each other as possible.

My goal is to better my result by 2% or more in the world standings from 17 to top 15% (masters 45-49). Now that Europe has been split up into 3 parts i can only compare the Europe north which is a downer as i was really looking forward to know where i would stand in the whole of Europe.

I think the most important thing for me is that i am doing this for myself and no one else. This is the one thing i look forward to the whole year and my wife is a big part of it too. She knows how to hit that switch, turn it on in small doses to help me through and get me breathing when i need to, she calms me down. That to me is so important . She does all the thinking for me.

All i can say Vic, is Good Luck during the open and make sure you have the right judge and person around you that will turn that switch on for you. Put your game head on as you did before and go with the flow
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Last edited by Alex Burden : 02-15-2018 at 02:08 AM.
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