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-   -   2014 45-49 Fittest on the Planet goal (http://board.crossfit.com/showthread.php?t=75104)

Victor J McQuaide 06-07-2016 09:51 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Monday's are short type of workouts I have to leave the gym 6:10 to get to a meeting.

Warm up- hip circle, couch stretch, various other stretching. Inch worms, push ups, 10 strict t2b..

Work up to a heavy push jerk- my shoulders were not warmed up properly. 45,95,125,155,185,215,235 had to press this up a bit. Went back down to 215 and 185.

Metcon-
150 dubs- 1:15 un broken
40 kb swings 70#- 15,15,10
75 air squats- did them ok no real breaks
Run 800 meters- 3:30 or so. 9:15 at this point
75 air squats
40 swings- 15/10/10/5 or so
150 dubs- starting the cool down at this point sets of 25 with 5 seconds in between them.
16:20..

This one would be good to see if I was not on a active recovery day. My back was a little out. Some soreness also tight hammies.

Work is so crazy plus have 2 guys out who can fill in when I am gone. So alone doing 3 peoples job in the busy season. No time to fix my back plus stress doesn't help.

Went home and did 60 cal of the AAB. More stretching.

Victor J McQuaide 06-08-2016 09:53 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday.. back needed some additional warm up.

Did some mu practice drills at work, hip circle, ohs 8-25#.

BB cycling all 10 reps.. work up to a max 10 reps- 45,75,95,125,145 x10 reps.
155 was just to heavy only did 5 reps.

Dead lift- 135-375.. then did 4" deficit all 4 reps 225-335.

SDLHP 135# did about 30-40 reps 10 reps was the most.

Reverse grip barbell rows with a pause at the top 25 reps 135#

Stretch and had to go to dinner with my GF family. Great meal.

Went home and did an easy 75 AAB calories.

No metcons in site yesterday.

I might do the Granite Games Qualifier. They have some interesting programming. I like the workouts that they do in the comp.

Will see if I have the intensity to do them. 4 weeks of 1 workout.

Victor J McQuaide 06-09-2016 12:04 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed-
This week I have been alone in the office. Seriously busy answering the phones, dealing with all of the customers, orders, filling orders, repairs, details, details…

Went to Jamul last night for some stretching first. Then stone work. Did the 175# pretty well 3 times. Want to get that 215# soon.

Total of 70 ghd and 100 cal on AAB.

I ordered a ghd machine for the home gym. Will be nothing but AAB and GHD.

53# TGU Death by 1,2,3,4… those take a long time. I will need to pick up the pace on those.

Victor J McQuaide 06-10-2016 08:39 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thursday- no particular plan- hip circle, push ups, stretching.. warm up clean. No oly shoes- 95,135,165,185,205,215,225,235 most all were easy. The end pull was good. All power clean.

Drop to 90% and 220# then EMOM 10. Did all of them. #9 was particular easy. Happy to be back to being able to pick up 90% and do them for a while.

Bench press. Work up to a heavy 2 rep. 45,135,185,215,230,255,275 for 2 reps. Good to be back up a little.

Practice mu swings. Put a small towel between my feet. Did about 25 swing for practice. I learned a lot.

Strict pull ups- about 35 of them or more.

MU turn over drill- working on the ballistic side of the mu or the turn over part. I don't know what its called but its what coach programmed.

Overall good day. Happy about some progress. Was looking forward to doing the qual for Granite Games but they went straight up stupid on the teens and masters.

Victor J McQuaide 06-11-2016 04:28 PM

Re: 2014 45-49 Fittest on the Planet goal
 
took Friday off.

Saturday- long warm up with hip circle, squats with hip circle, ohs 3 reps each arm 8-25#, some yoga push ups.

Complex to warm up- power snatch, squat snatch and snatch balance. 45,75,95,115,135#

Squat Snatch- 135,145,155,165,175,185 missed, 185 super easy, 195, 205 failed 3 of them but very close. Happy about this session. Have not been over 185 since the injury in Jan. Power coming back.

EMOM
All unbroken
50 dubs
10 ohs
10 thrusters
10 c and j

40 dubs
8 ohs
8 thrusters
8 c and j

30 dubs
6
6
6.. total of 11:20 ish.
This is a workout from the next comp. Its not EMOM but wanted to see what sub 11:30 felt like. Next time will do EMOM :45 that will cut time to under 9 min. Just seeing the pacing thing. The clean and jerk is the hardest thing.

1 round of 400 meter run, 20 wall balls and 1 rope climb. Shoulders did not want this one.

Pull ups strict- 5,6,7,6
Stretch and cool down.

Later going to do some AAB and sit ups.

Victor J McQuaide 06-13-2016 09:35 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Sunday- my daughter took me to an early Father's Day Brunch. Was a cool place.

Workout- stretch and warm up for squat.
Back squat- all times 5. The weight started out heavy but then got better.
45,135,185,225,260,285,305.. made that for the 5# per week.

Goal is to get 325#x5 for sets.

Did some yolk work. 100-340# to for a total of over 600' With some AAB in between sets 45 cal.

4 sets of 20 cal AAB and GHD.

Practice tight hollow rock swings on the rings. Total of 15 of them.

Bar mu practice-
1,2,3,4 no chicken wing accepted.

Victor J McQuaide 06-15-2016 03:27 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Monday- AM- Muscle up drills explosive from floor to to 12" mat… got some speed and explosiveness going better now. Some strict toes to bar, hip circle, kipping t2b and some stretching.

PM- warm up hspu, pull ups and pistols. Some more stretching. Decided to do the class. Sadly the met con did not start until 5:50 and I had to leave at 6:10. I have to cool down a bit.

Turned it into a 10 min am rap-
10 hspu
15 pull ups
20 pistols-
5 rounds plus 27. It turned into a pistol workout. Mine are ok but not that fast. Sadly the pistols took out my back somehow just a little bit. Went home and stretched for a while.

Victor J McQuaide 06-15-2016 03:49 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday AM- did a 10 round 15 cal AAB and 10 GHD's. This is a hard one for me. But now I have them both in the Man Cave. Took under 18 min. I would like someday to do a sub 15. Will take some getting used to that much pain. Pulse up around 165+. Up to 177 I saw that darn bike takes so much to get up to speed and keep it up to speed.

Tuesday PM- I only had limited time to workout. I got to go see my GF daughter graduate from HS.
Warm up hip circle, ohs, squats with hip circle-
Clean and Jerk- All 3 reps no more than 10 seconds between them.
45,95,135,165,185,195,205,215,220- they felt good. Little twinge on the back but overall good.

Warm up snatch- complex- 1 ps, 1 sq snatch and 2 snatch bal- 45,95,115,135 then hit a 155 for giggles no problem.. had to go.

That was day 5 with some two workout days. Not that much intensity.

I do like working at CFI with my friend Kyle. No too many beasts will stray away from the daily program to fit me in. Gotta be flexible sometimes. So the intensity was good for the C and J's. Happy about doing 85%+ 3 reps that easy. Clean is coming along for sure.

Going to JGG tonight to do my stretching, TGU's and maybe some stones!

Victor J McQuaide 06-16-2016 04:31 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Thurs- AM-
4 rounds of 20 cal AAB, 50 un broken dubs and 20 ghd- right around 12 min. Just so hard those two.. dubs were money.

Then testing all out AAB :20 then max un broken dubs right after- E2MOM- 3 rounds
Brutal-
R1- 20 cal in :20 all out sprint
44 dubs
R2- 14 cal in :20
33 dubs
R3- 16 cal in :20 hurting for sure
13 dubs

Huffing and puffing all of the way at home. Not getting any easier at all.

Going in tonight for some MU practice drills and snatch. Short session had to get up 5am to take my son to the trolley.

He possibly could be staying with us for a while. We will see. WWIII at his house with crazy mom and step dad. Feel for him.

Victor J McQuaide 06-16-2016 04:39 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed active recovery kind off-
Hip circle, TGU- 22-70# some AAB warm up.

Enter the stones- 95#, 145#, 175# pretty easy. Enter the 215# right now too big of a jump from 175# was able to pick it up nicely then rest on my leg tops then squeeze the stone and attempt to bring it to the shoulders. No go on both attempts. Will require some good hip pop.

Bunch of stretching afterwards.


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