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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

Quote:
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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Old 01-17-2018, 11:45 AM   #1605
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- stretch, row and warm up shoulder and hammies.

C2B test-
Un broken sets only-
9,12,15
Rest 2 min
6,9,12
The clock was set on only 5 and I started at 4. So had to re start the clock right as I was going to do the 15 set. Cost me about 25 seconds.
Did not want all that rest. Then did the last 3 sets in about 1:15 or so. Hard to tell exactly. I would guess 4:30ish. But I could see a sub 4. But it hurt the hands for sure.

Find a heavy 2 rep push press- got up to 235 x2.

Metcon-
5 rounds of 3:00 on /1:00 off
6 hspu
12 front squats 135#
30 dubs-
Looked a the top score of the day and did what I needed to best it. Elliot is a beast got 11 rounds plus 3. I ended up doing 11 plus 6. With warm up was about 130 reps of front squats with 135.

Rowed my boat meters.

OH walking lunges with the bar. Did about 300' with bar bell weights 45-95#.

Top of the legs burned.

Tuesday- complete day off from the gym. Had to travel up to LA to see my daughter in the ER. Scary day, turned out fine but got my emotions like....

Weight was crazy over the weekend. Almost 194.. was 188 pre diet, got new food source.. guess my body liked it and wants to keep it. Want to drop to 184. So the scale is going the wrong way. C2b and Mu are near the best ever so I don't understand why the strong gain with the new food. Week 2 of the food started on Monday.
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Old 01-18-2018, 12:02 PM   #1606
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- re test of 13.1. Have done this prior 3 times- 164,161,178 and now 173.

Little warm up metcon to warm up. Snatch db, burpees and row. Stretch, floss and warm up those hammies.

Snatch power style- easy weight 45,75,135, 155, and felt great with 165.

40 burp to 6" target... steady pace around 2.5 min
30 ps 75# this did not go how I wanted it to go. 15/8 or 9 then 6 or 7 messed with my count. Was very sloppy counting day wish that someone could count for me. I can get mixed up easy. The clock was going 17-0 I like it when it starts a 0:00 that way its easy to keep track of where I am in with my goal times for each segment. So the 75# was harder than it should have been.
30 burps to the 6" target. Missed one and had to re jump, just steady.
Changed the weight slowly.. burned time. Did singles with no motivation just trying to get thru the set. Again the count was messing with me. 135# was just a grind this day. Needed more warm up with this.
20 burps.. counting was again a problem but the time for the set seemed right on for the pace I was going.

Loaded on the 15's and went for it. 165# for the remainder of time. I had a bit of a rest, chalked up, dried my sweat and time to fly. Wanted 5 min but only had 4. All singles 6 reps in the first :35 seconds. Rested a bit then did 5 leaving 2+ min to go. Another wave of 5-6 then with 1 min I did 6 reps or so.

My 165 was feeling really good. Maybe the best ever. Too bad on the 75 and 135. I believe that my burpees are not as good as they used to be so that took more out of me. Need more warm up.

Hands were still shaking and then started a training session with Kyle about 7 to 10 min after then end of 13.1 test.

Was going to be
50 c2b
50 thrusters 75#
50 aab calories

Ended up being-
35 c2b with a rip on my hand (ouch)
30 thrusters
30 cal on the rower
Have not ripped in a while. Those 63 c2b's in rapid session did not help on Monday. Still super tired and not recovered yet.

3 rounds of 2:00 on and 1:00 off
20 box jump overs (I stepped over until the last set I jumped over)
remainder of time 125# sand bag over the shoulder. Alot of huffing and puffing.

About 8-10 reps each round.

Rowing to finish the 2800 meters
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Old 01-19-2018, 10:18 AM   #1607
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- day off from the gym. Work, small nap then AA meeting. Daughter staying with me for a while when fighting infection. Interesting she is.
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Old 01-19-2018, 02:09 PM   #1608
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Forgot to mention working on L Sit from the P bars- :15 then :25 seconds hold. Its a start.
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Old 01-19-2018, 02:11 PM   #1609
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday AM- row 1600 meters easy. Stretched and mobilized.

Going to be a bonanza workout starting 3PM. Time to get the pre workout started right?
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Old 01-22-2018, 09:48 AM   #1610
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday pm with Coach Kyle-
Warm up rowing, hammies, shoulders-
Max set of dead lifts with 65% of max- 285# felt ok. 25 reps that was what I set out for.

12 min metcon-
30 dubs
10 t2b
10 cleans 135#
6 rounds- was a gripper. Did not attack the cleans

10:00
odd min- 16 cal rows
even min - 15 wall balls

rest 2 min-
20 dumb bell snatches new style- 50#
10 burpee box jumps new style

rest 2 min-
50 ghd- finished but was hurting.

Finished row to get 1 day ahead.


Saturday- participated in the Womens march 10-3PM. Was a great experience.
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