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Old 04-02-2015, 04:50 PM   #591
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday AM:
Warm up 30/30 GHD and Reverse GHD

500 meter row- 2:30 pace
Floss legs and elbows
500 meter row- 2:00 pace

500 meter row- 1:50 pace then 1 min of air squats- 45 reps

rest

500 meter row- 1:44 pace then 1 min ohs with pvc- 40 reps

rest

500 meter row- 1:38 pace then 45 second of kb front squats 53#- 20 reps..

Going in tonight to work on Pistols and M/U..
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Old 04-02-2015, 05:37 PM   #592
mike vinson
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Re: 2014 45-49 Fittest on the Planet goal

What did you weigh during the open and through out the year?
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Old 04-03-2015, 07:06 AM   #593
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday PM- small and easy workout.

Mobility and floss..

Pistol warm up... then did about 50 of them.. in tennis shoes... much progress from last year.. used to have to get in wl shoes and knee sleeves.

Muscle up practice.. warm up the pull.. 1,2,3,4,3,3

Was not wanting to push anything.
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Old 04-04-2015, 08:55 AM   #594
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Easy Friday- 30/30 ghd and reverse, floss elbow..

Dead lift- various reps- 135-375#

Warm up OHS- 95# all un broken 5,10,15,20,25

Then 4 rounds of:
400 meter run
25 sit ups
10:02.. nice easy workout. Body did not want to push too hard.
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Old 04-06-2015, 07:59 AM   #595
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- 30/30 plus floss and mobility. Warm up.

Box jumps 5,10,15,20
30# wall balls 5,10,15,20

Squat snatch goal was get up to a heavy 195#..

75,95,115,135,155,165,175,185,195 almost missed 4 times..

Dropped it down to 135 and did death by.. EMOM +1..
1,2,3,4,5
plus another 5 reps power snatch..

165# power for 1 min 4 easy then failed 2 others..

E:30 1 power snatch 165#
lasted about 4 min or so.


Took off Easter Sunday.. to be with my family and to rest on day.. had 6 days in a row with a couple of 2 a days.
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Old 04-06-2015, 11:21 AM   #596
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday AM- warm up, floss, some reverse ghd, ghd, warm up wall balls and pull ups.

For time:
100 pull ups
100 wall balls #20

Last time was 8:50 RX

100- 20,16,14,10,10,10,10,10 3:15 time wonderful effort.. then the wall balls ate my breakfast.

100- 25,15,10,10,10,10,10,10-

Total time 8:23 RX

I think that with a good effort would go sub 8 min..

Going to do some Clean and Jerk in the pm..
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Old 04-07-2015, 10:35 AM   #597
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday pm-
Warm up- 30/30 ghd reverse ghd
Floss elbow

Burpee box jump overs EMOM +1
6,7,8,9,10,11

1 Power clean
3 Front squats
1 Jerk
95,115,185,200.. back felt wonkie
Down to 185 and some push presses.

135x11 in 33 seconds... really slow at that one..

5 Min AMRAP
50 double unders un broken
15 pistols
4 rounds plus 20 du.. pistols were on point.
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Old 04-08-2015, 09:23 AM   #598
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM-
Warm up back, reverse ghd, ghd, floss, row, double unders and hspu.
600 meter row- 2:30 pace
250 row 1:55 pace
200 row 1:50 pace

Master Qual #3 last time 12:11 in comp.
3 rounds for time
50 cal row
15 HSPU
50 Double unders
11:03 feeling good..

Positives- kept a good mental attitude even when rowing felt weak
Neg- slow during transitions and did not give 100%

Got 20-30 seconds next time with just a better effort.

Press- all x5- 75,95,115,135 then singles working up to a max- 145,155,165,175,185#
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Old 04-08-2015, 03:31 PM   #599
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed AM-
30/30 ghd and reverse
Floss thing
Death by T2B
6,7,8,9,10,11,12,13 was not the best day for Toes to bar.. 76 of them..

Going in tonight to do more.. fun stuff.
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Old 04-09-2015, 09:32 AM   #600
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed PM-
30/30 GHD and reverse.. mobility and floss.

Power snatch-
All 5's- 75,95,115,125,135
x2- 155, 165
Singles- 165,175, 185 F...

Dropped to 135 for 7 un broken easy

165 for 5 singles in 30 seconds
more singles.. did 165 for about 15 reps.

Bat-mobility and floss cool down.
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