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Old 01-10-2018, 11:37 AM   #1601
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

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Originally Posted by Vic McQuaide View Post
Alex, Great job on the HSPU! Strict even! WTG
I do everything strict first and then learn the kipping style. What I have noticed is how quick the shoulders get tired, so I follow your input
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Old 01-11-2018, 09:53 AM   #1602
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- Trained with Coach Kyle- I have felt my best in my crossfit venture training with him. Something about training with quality. Now I do get injured around him.. but that was a long time ago.

Warm up hammies and shoulders-

Build to a heavy 3 rep push press- 45-215#

Complete complex with heavy weight-
1 squat snatch
1 ohs
1 hang squat snatch
1 ohs
45-165#

4 rounds 2:00 on and 2:00 off
25 db thrusters 50#
remainder of time dubs
20,15,10 ended up doing
Dubs were 85 up to 120's ish.. can't exactly remember.

Did some deadlifts- 155-235 just messing around.

Row 5600 meters with my class.

This was the 6th day in a row training. Taking a day off then hitting it again on Friday.
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Old 01-12-2018, 10:35 AM   #1603
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- work then chill and a AA meeting near the house.
NO GYM!
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Old 01-15-2018, 11:42 AM   #1604
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- stretch, warm up hammies and shoulders.

Dead lifts trying to get a little endurance with them-
10-15 reps with them- 95,135, 235 did 30 reps with them 3 sets of 10 every :30. Then some sets with 285, then single with 315, 345,365 was heavy.

Warm up for the metcon-

100 ab mat sit ups
21/15/9
DB thrusters 50# each hand
C2b

rest 2:00 min

21/15/9
Dubs x 3 (63,45,27)
T2B

100 ab mat sit ups- oh the burn..

20:30 RX plus or so.

Rowing and some accessory work.

Saturday with Coach Kyle-
Warm up rowing 1k or so. Hammies and shoulders

4 sets
Row 750 med- 2:00 min pace around that
5 fast single squat cleans with 75-80%
R1- 210
R2- 210
R3- 215
R4- 220

Metcon-
20 power snatches 115#
40 ghd
15 ps
30 ghd
10 ps- called it after that around 10 min. Abs were hurting for sure.

Partner workout-
20 min
Run 800 meters with kb split the run 53#
Partner A rows 300 meters
Partner B planks
Partner C
15 ball slams 25#
10 goblet squats #53
1 wall walk
We did about 10 plus rounds.


Rowed a total of 5k this day.


Sunday grunt day.
Row and warm up hammies and shoulders

6 rounds
250 row
3 ub mu
10 burpees to a target

Last round I did 7 ub mu. happy with this.

Rowed a bit to get 1 day ahead.

Some of the sets of 3 mu felt great. Overall progress for sure. Last week doing an easy 18 reps after all those wall balls and dubs.. was great to see and feel. A 14 rep pr was welcome to say the least.
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