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Victor J McQuaide 07-24-2016 02:48 PM

Re: 2014 45-49 Fittest on the Planet goal
Row with pulse monitor- 1000 meter efforts testing
R1- 2:00 min pace up to 145 bps
R2- 1:57.5 pace up to 151 felt good
R3- 1:55 pace up to 155 feeling ok
R4- 1:52.5 pace up to 161 feeling not so fresh afterwards
R5- 1:50 pace up to 164 and tired.. my fitness needs to go where I can stay at 164 for a while and still work afterwards.

Will do some testing again. Started the efforts when the pulse was back down to 85-95 bps.

Victor J McQuaide 07-26-2016 10:28 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday had some serious stressors.. court for an ex employee embezzlement case. A lot more but will release details later. So took the day off to be with family.

Victor J McQuaide 07-26-2016 06:52 PM

Re: 2014 45-49 Fittest on the Planet goal
Ohs with dumbbells 5 reps each side 10,15,20,25,40,50 feeling good.

Some light rowing 600 meters

TGU 1 rep with each weight- 26-70# felt ok.

10 min EMOM
:15 seconds l sit my worst thing in the world
:45 seconds off

Warm up slam balls- 30,40,50,80,100 for 20 reps not for time.

Gotta get that 150# d ball from the games.

Not too much going on tonight. Just trying to stay cool inside.

Victor J McQuaide 07-27-2016 01:15 PM

Re: 2014 45-49 Fittest on the Planet goal
Wed AM-
Start on level 1 and go up each effort-
R1- 2:27
R2- 2:16
R3- 2:07
R4- 1:59
R5- 1:54
R6- 1:49
R7- 1:44

Out of rowing shape need to do way more of this stuff.

Victor J McQuaide 07-28-2016 08:37 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed PM- session with Kyle at CFI.

Warm up shoulders and body.

Snatch warm up 45-175.

Squat snatch speed ladder-
R1- 135,145,155,165, 175 48 seconds no misses

R2- 145,155,165,175,185 1:05 time no misses

R3- 155,165,175,185,195 3 min and change 2 misses.

Overall happy with the effort. I have not been able to do more than 195# in a while (December did 205#) all time pr is 212#.

2010 Games Event- 7 min AMRAP
315# dead lift 7 reps
Run 100'
14 alternating pistols
21 dubs
Run 100'

I did 3 rounds and ended up plus 10 reps.

All un broken.. just needed to push faster in the runs. Pistols are really slow.

Some stretching afterwards and thru the evening.

Victor J McQuaide 07-29-2016 11:54 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday was the day off dealing some personal stuff and family stuff.

Friday AM- mobility and skill
10 dumbbell one arm ohs reps each arm-
10,15,20,25,40,50 or 120 total reps.

Was hard to do no timing the thing just between work tasks.

This is helping my balance, mobility and oh strength for reps.

Victor J McQuaide 08-03-2016 10:35 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday Pm-
Power clean- feeling good went up to 95% or 237# missed 245# but getting better.

EMOM 2 min
200 meter run
50 dubs
competed the 5 rounds

Rest 2 min then do 50 thrusters with db 50# each arm
Do 3 burpees on the min starting with the first min- 13/12/10/8/7 was hard.

My shoulders were burned from the AM 120 ohs.

Victor J McQuaide 08-03-2016 10:44 AM

Re: 2014 45-49 Fittest on the Planet goal
Saturday- with Corey and Kyle at CFI.
Warm up 30 min stretching.
Snatch power- 45-165 not the day for that.
PC and PJ- 135-215 all easy.

Nasty Girls have not done this one prior-
3 rounds
50 air squats- all unbroken
7 MU- 7, 4/3, 4,2,1
10 hang cleans 135#- all unbroken
8:23 ish.

3 rounds-
25 cal row
200 meter sled drag with sled+90#
Went out like a storm- 1900-2000 pace did under 55 seconds got strapped in and pulled the sled well could only go so fast. The boys caught me right at the end of 200 meters. Stormed the 2nd row again and got a lead back but only 5 seconds caught at the 100 meter point. The ended up about 30 to 45 seconds back. 11 min or so.

Bunch of stretching laster.

Tickle in my throat near the end of the day. Decide against the 2nd workout.

Victor J McQuaide 08-03-2016 11:06 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday- throat feeling ok.
Went in at 5PM after watching a movie. My back tightened up during the 2.5 hours sitting.

Back squat everything was weak and hard-
45-275x5 back and mind was not feeling it.

Some GHd and AAb- 50 reps and 50 cal.

Did some other stuff but sickness came..
Out Monday thru Wed.

Was bad but hopefully will be good for a while.

Victor J McQuaide 08-04-2016 10:05 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed another sick day off. Today going to do some accessory work nothing to get the heart rate up.. strict stuff.

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