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Victor J McQuaide 01-05-2015 09:32 AM

Re: 2014 45-49 Fittest on the Planet goal
Saturday OCTD team practice.

Warm up run and sprint cones- Shuttle run..
30/30,25/25,20/20,15/15,10 and 10 back.. first warm up run 44.8
Second pushed it 42.8..

Go for a safe and fast sub 42 seconds.

Warm up pistols, snatch kb and hand walk..

Pistol work with 53# best felt so far.

60' of handstand walk

30 or so kb one arm snatches.

20 wall balls with 30#.

That was it.

Sunday sore from sprints yesterday.

Victor J McQuaide 01-05-2015 10:30 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday is the OC Throwdown team.. not exactly up my alley for loads or workouts but will make the most of it. Fun to partner up with 3 others working towards a common goal. Will be good to do the OCTD once and for all.

Next week is the Wodapolloza.. in Miami.. going to have the best showing I can. Training while moving and renovating the house has been difficult... throw in moving during the holidays.. that was too much..

Hope that they have some serious technical lifting, dynasty, double undery, running, rowing, long grueling workouts.. we will see.

Wish me luck! God will be on my side.


Victor J McQuaide 01-05-2015 10:33 AM

Re: 2014 45-49 Fittest on the Planet goal
Looking forward to the open and master qual.. my holes are smaller, my effeciency is up, my maxes are higher.. have a better spot to work from in my life. Good things happening. Might surprise a few people. Want to see a #1 on an open workout.

Row, hspu and d/u workout would be great.

Victor J McQuaide 01-06-2015 10:18 AM

Re: 2014 45-49 Fittest on the Planet goal
Warm up 3x10 reverse GHD
20 T2B

Power snatches.. power was down 75-175#
Squat snatches everything was good until 185#- 125-185.

3 rounds
250 row
5 ohs starting with a mandatory 155# squat snatch
20 pull ups
9 min or so..

Victor J McQuaide 01-07-2015 11:47 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday- 178 lbs
Warm up- 3x10 reverse GHD for the back
30 wall balls 30#

Squat clean all two reps touch and go
95,135,155,185,205,215,225, 235x1 F 2nd

Hang clean no squat plus two push jerks

Pistol practice 30 reps with 53#kb.

5 rft
10 30" box jump overs
30' unbroken hs walk
30 double unders
8 min

The un broken HS walks were good. Made all of them.

Victor J McQuaide 01-12-2015 02:12 PM

Re: 2014 45-49 Fittest on the Planet goal
Wed was some no barbell work. Warm up and met con.. 30' box jumpers.. other stuff forgot.

Victor J McQuaide 01-12-2015 02:38 PM

Re: 2014 45-49 Fittest on the Planet goal
Did the OC throw down.. team division. Learned a lot. besides jacking my back it was a weekend off.

Victor J McQuaide 01-17-2015 09:39 AM

Re: 2014 45-49 Fittest on the Planet goal
Sadly back is worse than originally thought. Been doing rest and mobility.

Happy did 2 min of planks, 100+ air squats and 30 HRPU.. managed to stay relatively pain free.

More rehab and light workouts.

Sadly Wodapolooza is not happening. Those were some wheel house workouts for me except the swim.

Hope to be 100% by the open.

Victor J McQuaide 01-19-2015 10:45 AM

Re: 2014 45-49 Fittest on the Planet goal
Saturday- mobility then
30 reverse ghd
30 box step ups
30 strict pull ups
30 calories row
30 strict T2B
10 min exactly..

Then worked on my house building a fence.

Sunday house work building a fence 6 hours.. two sets of mobility.

Victor J McQuaide 01-19-2015 10:46 AM

Re: 2014 45-49 Fittest on the Planet goal
Back is getting better slowly. Sorry that I missed the Wodapolluza in Miami. The workouts suited me.

Mentally I am strong. Physically I will be back. Its been day 8 from a major blow to my program and back.

Going to introduce some intensity today in the gym. Wish me luck.


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