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Victor J McQuaide 05-27-2016 03:34 PM

Re: 2014 45-49 Fittest on the Planet goal
Thursday- long warm up. Hip circle, inch worms.. then got to strict mu practice Only got 1 of them. Chewed up my wrists even with tape on it.

Snatch balance- every 10 lbs starting at 95# up to 185# funny 185# was very easy.

Squat snatch- this one was off for sure. Bunch of misses but did not feel heavy. I did not do my ohs with the db's to really open up the shoulders. Hit 180# but 190# was misses but felt not bad.

db 50# ss snatch work. Felt good on the right and the left was ok.

Bar muscle up practice. Worked on getting the head thru and waiting for the pull. Did about 15 of them.

Clocked out and went home. Not a pr type of anything day.

Going in on Friday to do the met cons with the class.

Victor J McQuaide 05-31-2016 08:39 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday- de load day. Hard day on Saturday coming up.

Warm up 20 min.



For Time
1 Mile Run- 6:45 long mile for sure

-Rest 2:00

5 Rounds
10 Thrusters 95/65#
10 Chest to Bar Pull Ups
Took about 6 min but was not pushing that hard.

Victor J McQuaide 05-31-2016 08:43 AM

Re: 2014 45-49 Fittest on the Planet goal
Workout at CFI with Kyle and friends. Warm up 20 min doing the usual stuff.

Squat clean build up to a heavy rep- 95,135,165,185,205,225,245 FF then got it easy. Its around 90%. Good for not doing it much in the past few months. Will go up in weight a little at a time.

Metcon- 5 rounds for time
Run 400 meters
10 Power Cleans 185
Took 14 min and some change. Was happy with the cleans. Right around 1 min to do the 10 cleans each round.

JT- I have gained some weight over the past 2 months.. some of it muscle and some fat. Fat doesn't help the JT's.
5:38 .. I think that my pr was 4:56 or so. I was out of it after doing the first round in under 1 min. Was trying to see what happens when you blitz the first round.

Bunch of stretching afterwards.

Purchased a Air Assault bike this weekend. Did 10 miles on the thing in 30 min or about 300 calories.

Anyone know so good long AAB workouts?

Victor J McQuaide 05-31-2016 08:59 AM

Re: 2014 45-49 Fittest on the Planet goal
Murph Memorial Day-
Thank you Murph for your service.

Warm up. I did not use the vest but I did do it as written.
Was a hilly coarse for sure- 7:20
Pull ups- 20/10/10/10/10/10/10/8/7/5 or so. 4+ min.

Push ups- sets of 10 until the last 10 did 5/5 had to take breaks. 200 straight is a hard task.

Squats- they were slow..

Last mile- under 8 min was hard going at the first. Then the hills came.
Slowest Murph time ever 39:50. With the vest well would have been over 50 min. Mad respect to the guys who at the games went sub 40 with the vest. Animals.

Helped my niece move some stuff, went home and took a nap.

30 min on the AAB 285 calories 10 miles.

Tuesday is going to be a day off from the gym. My triceps are a bit tender.

Still have to do the AA Bike.

Victor J McQuaide 05-31-2016 09:06 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday- 20 min + warmup.

Back squat- I have been adding 5# each week. Want to get 325#x5 for a strength base.

All 5 reps- 45,135,185,225,275,300 hit my goal.

Warm up ohs with dumbbells. Did a workout.
20 ghd
10 db 50# squat snatches
5:30 ish time. Happy to go un broken. Transitions were slow.

Warmed up snatch but my shoulders were not behaving. I hit everything easy until 170# miss from the front and my shoulders were just not solid.

The good news is that it felt light. Snatch is a weird thing.

Did the AAB 10 miles later in the day.

Victor J McQuaide 06-01-2016 08:43 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday. Took the day off from working out. 30 min+ stretching. Feeling better today.

Have a big comp this weekend. Its near the largest. Have many regional and some games people doing it.

We tested 1 of the three workouts that went fine. I have two really strong and in great shape animals to join me.

Tonight is catch up on the coaches work that I have missed.

Victor J McQuaide 06-02-2016 02:53 PM

Re: 2014 45-49 Fittest on the Planet goal
Wed. Long warm up. Hips, shoulders and legs. Still a little sore from 200 push ups in Murph.

Snatch Balance- 75,95,115,125,135,145,155,165,175,185, all really easy then 195 miss from the front, back, not balanced at the bottom. Felt good and was in tennis shoes.

Warm up MU, squat cleans and box jumps
3 rft
6 muscle ups 6, 5/1, 4/1/1
9 squat cleans with 185#- all in about 1 min each round
12 box jumps- just steady hard after the squat cleans

Goal was to get under 8 min.. 8:44.. happy about the muscle ups and heavy squat cleans.

De load week until comp this Saturday.

Victor J McQuaide 06-03-2016 12:09 PM

Re: 2014 45-49 Fittest on the Planet goal
Thursday. Letting my body rest up a bit for the comp.
Stretching and other mobility.

AA Bike- total of 150 cal
Two sprints- 27 cal a min.. in between AA Bike did 4 x 20 reverse ghd.

Toying with the idea to get a GHD in the man cave. My lady requested some places to sit in the man cave. So I gave her the AA Bike.

Doing the comp tomorrow.

Team comp with my friends. Goal is to have fun and do well.

WK #1
1000 meter run- all together the partition the work as needed
60 dl 205#
120 pistols
30 hang cleans 205#

WK out #2
10 TTB
10 wall balls
10 alternating squat snatches one arm 50#
Each partner does one round 7 min am rap

Wk out #3- break up as needed
300 dubs
100 thrusters #115
30 bar mu

Victor J McQuaide 06-06-2016 03:28 PM

Re: 2014 45-49 Fittest on the Planet goal
Saturday- short mans workouts. We got 3rd on the first one. They gave us a 4' long rope to hold onto for the run. I was seriously looking forward to see how fast I could run the 1000 meters. Pulled my beast up the hill.. then he made it up doing a bunch more pistols that we did. I ended up doing 7 hang power cleans 205# pretty well. Workout two went mostly well. Doing things as fast as possible for us. We ended up getting 11th on that one. Some people were flying. They had some regional teams and regional people competing. Last workout we got 7th.. really close results. 20 seconds slower than the practice.

Pros- got to hang out with friends all day. Meet new people and enjoy the beach. 130 dubs easy in the wod. 7 205# hang cleans tired, and 8 bar muscle ups at the end of the workout.

Con's- could always go faster, did not have the eye of the tiger or the kill zone. Missed the sun screen.

Overall great weekend. Super busy for sure.

Now have to work with 2 people out. #doingthreepeoplejobs

Victor J McQuaide 06-07-2016 09:45 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday was AAB and sit ups with my daughter. We split up the calories 300 of them I did about 190 ish and guessing about 160 sit ups 20 at a time.

That bike is hard.

Ordered my Rogue 2.0 GHD machine. Will be the worst types of workouts. AAB
s and GHD's. Need to put up some rings so it will complete my worst workouts. Maybe they will become the best ones right?

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