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Old 06-29-2012, 11:15 AM   #51
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Run with the dog-
6 100 meter up hill sprints
2 miles of running and 1.5 miles of walking.

My shin splints acted up. Ankles are weak for sure.

Today my back is stiff.. has been off and on for the past week. Going to work on non aggravating back stuff today and rehab.
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Old 06-30-2012, 12:48 PM   #52
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Ended up doing the exercises that did not tax my back.

5 min AMREP-
5 HSPU/ 5 strict pull ups using rings- 7 rounds + 4 HSPU= 74 RX

7 min AMREP-
20 lunges/20 sit ups- 4 rounds + 30 = 310

5 min AMREP-
10 ring dips/ 10 skater plyos- 6 rounds =120 RX
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Old 07-04-2012, 08:59 AM   #53
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Out sick for a week. Going to get back on it ASAP. Thinking about doing 2 workouts a day a couple times a week. Just do a bunch of 80% efforts to save the body. More volume just to get efficient.
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Old 07-05-2012, 11:58 PM   #54
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Had 6 days off from the Wod's. Today was 80% getting back into it from sickness.

Level 2X
EMOM for 12 Minutes
3 Squat Clean Thrusters 155#/103#
+
5 Sets
15 Calories on Airdyne
15 Burpees
Rest 3 Minutes.
Post Rx’d or not and split times.

L2X: Vic Rx/1:10/1:15/1:15/1:10/:59Rx

Did the set of squat clean thrusters in 10-15 seconds and rested as prescribed. Towards the 8th set was getting harder. I think that 4 reps each min would have been better for me. 5 reps per min would have broken me. I was happy to not go out too fast as usual in the efforts where rest is after the sets/between the sets.
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Old 07-06-2012, 07:03 PM   #55
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Feeling better. Did to workouts in 1 hour.

25-20-15-10
Body Weight Bench Press (W-3/4 BW)
Pull Ups
Post time. Vic 10:17Rx

Did 15 reps of 180# plus 5,5 first set. All down hill from that point. Put together some 5,4,3 stuff the rest of the way. The pull-ups were the resting part of the workout. Overall happy with the effort.

Workout #2-
Level I
3 Rounds
100 Jump Rope Reps
15 Pull Ups
15 DB Push Press 35#/25#
15 DB Hang Squat Cleans
45 Sit Ups
Post time.Vic 18:37Rx

Just hard after the first workout. Went 75% or so. But hard one.

Rest day tomorrow.

Cheers
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Old 07-10-2012, 11:02 PM   #56
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday and Sunday were rest days from X fit. Went on two walks.

Monday was the following:
Hang Squat Snatch – Work up to heavy single- 145 lbs easy missed 150
30 Clean and Jerks (GTO) 135#/93#- 3:27.. no fight in me
AMRAP in 5 minutes
Bar Muscle Ups- 13 Rx
25 Front Squats 135#/93#
30 Burpees
35 Pull Ups
4:26 time.. was not moving very fast near 80%.

Overall tiring workout..
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Old 07-10-2012, 11:05 PM   #57
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday workout- With David Newman.. founder of Rx Jump Ropes..general stud.

400m Run
21 Thrusters 95#/63#
21 Pull Ups
400m Run
21 Deadlifts 225#/155#
21 HSPU’s
400m Run
21 Power Cleans 135#/93#
21 Ring Dips
Post time. Vic 19:21Rx

1 Mile Run
4 Rounds
15 KB Swings 53#/35#
15 Burpees
1 Mile Run-
24:45.. took it easy but still a hard workout. 8 min pace did not feel like going any faster. A bunch of 80% working. Wonder why I don't want to push.. Maybe its just training.

Tomorrow is heavy squat thrusters and DU's yeah..
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Old 07-13-2012, 07:24 PM   #58
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Level 2X
5 Squat Clean Thruster 185#/133#
100 Double Unders
10 Squat Clean Thruster 165#/108#
75 Double Unders
15 Squat Clean Thruster 145#/98#
50 Double Unders
Post time. Vic 16:30Rx did not want the fast time.. du pathetic

Workout 2-
Level I
50 Jump Rope Reps
50 Med Ball Cleans 20#/14#
50 Lunges
50 Jump Rope Reps
50 Wall Ball
50 Push Ups
50 Jump Rope Reps
50 Ball Slams 20#/15#
50 Knees to Elbows
Post time. Vic 17:10Rx

Cooled down on workout #2

Last edited by Victor J McQuaide : 07-13-2012 at 07:26 PM.
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Old 07-13-2012, 07:28 PM   #59
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Deadlift 1,1,1,1
+
30 Pistols
30 Man Makers 35#/25#
Post load and time. Vic 385#/7:32Rx

Post 40 year old dead lift PR.. 7th workout of the week.
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Old 07-13-2012, 07:29 PM   #60
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Level II
30 HSPU’s
40 Pull Ups
50 KB Swings 53#/35#
60 Sit Ups
70 Burpees
Post time. 12:15.. 30 Ubroken HSPU's happy with that.

Boghed down on the bur pies.
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