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Old 08-13-2018, 12:32 AM   #1831
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Your going to have to update: 2014 45-49 Fittest on the Planet goal soon Vic
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Old 08-13-2018, 10:04 AM   #1832
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

What is 5 years and 1 division between friends Alex!

How does one do this?
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Old 08-13-2018, 10:17 AM   #1833
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- Officially bring your wall ball to work- AM did 50 or so of them just to break up the soreness of those 160 oh squats.

PM- usual warm up along with a bunch of rowing-

Metcon-
10 min EMOM
Odd- 15 cal row
Even- 12 alt pistols- no knee sleeves

rest 2 min

8 min AMRAP
20 ab mat sit ups
10 s2o 165# still on light duty
4 rounds plus 20

rest 2 min

400 meters waiter carry 72# kb- one are carry at hip 200 meters each side.

27:30ish for time. 5:30 min to do 400 meters. Wow with only one your side gets jacked.

Bunch of rowing afterwards.

Ice bath felt good. One of the s2o aggravated my back a bit.

Saturday morning- my friend and his gym stopped by for the 9AM partner workout. We had a gaggle full of peeps. Great to have him/them.

20 min AMRAP
200 meter run with 20# wall ball
50 wall balls split anyway you wish.
6 rounds plus the run-
Full gas when my turn- might have done 180 of the the wall balls. Mostly in 20/25/30 reps each.

Rowing to catch up and get ahead of the meters.


Sunday- went to my meeting. Then Rowing, rope climbs and MU.

Did about 5k worth of rowing and climbed the rope 10 times and did 1,2,3,4 MU. The wild kip of the MU sent my back into some pain. But 30 min of stretching helped. Went to visit my grand son 3 months old and breakfast.

Later went to a nice new place for some grass fed steak and potatoes. Yes some cake also.

Movie time then sleep.
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Old 08-13-2018, 10:27 AM   #1834
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post
What is 5 years and 1 division between friends Alex!

How does one do this?


When you post a reply in your blog you can see the title at the top and update it.

Going to miss you in the group Vic..... not
I now going to place 1 spot higher at least
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Old Yesterday, 08:58 AM   #1835
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- did some overhead squat DB at the office. Long stretch, hip circle and some Echo- 5 min 70%.

Monday PM - gym. Normal warm up- row 1k,1k, 500 meters, 300 meters. Added in some extra bird feeders- 10 on weak leg and 5 on strong leg- up to 53# kb each hand.

Dumbbell squat snatches- starting with the weak arm (left) 25-80# all easy. My shoulders were warmed up nicely. Actually did 4 alter touch and go squat snatches with the 80's. We go up to 100's from that point. I was going to do them and thought no need. 50 year old guys don't need to do the 100's. Still on light duty.

Death by strict c2b- completed 9. I even no repped myself on that set and still made it. Total of 55 reps including the warm up reps.

AAB- 150 cal worth of them.

Squat- all 5 reps- 95,135,185,205,225 felt good. Light duty
Metcon-
10 min emom
Complete 10 wall balls 30# rest of time burpees
Wow that was tough. I am not a fan of the 30# wall ball.
I lost count a bit but think about 69 burpees.

More rowing and a little running to cool down.

The pulse got up to 180 on the last set of burpees- Was 160-180 the whole ten min.

Weight was 191. So slowly going down. Which is what I am going for.
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Old Yesterday, 01:29 PM   #1836
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM-
20 GHD
30' walking lunges 40# db's

25 GHD
30' waking lunges 50# db's

30 GHD
30' walking lunges 60# db's
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Old Today, 09:21 AM   #1837
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM- warm up with some extra hip circle and shoulder.

Rowed my meters about 1k ahead now. I have been rowing much faster for them. More like 2:15-1:50 pacing now. I break them up.
OHS with db's.

Warm up bar mu and box jumps. Class 6 min amrap warm up rowing, burpees and the kipp pulls.

20 min AMRAP
Run 1k buy in- took about 4:15
Then
30 db snatches 50#
20 box jumps 24"
6 bar MU
Did 4 rounds even. Last part of the workout was near 180 pulse. The running was 150-165 bpm. Workout was all 165-180. I am working harder than I used to. I used to be 164-167 average and could accomplish my workouts at that pace. Now I go way into the redline.

More rowing and some ghd- row with BB and pause at the top- 45, 65, 65 all 7 reps.

Overall good day for working out.
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