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

Victor J McQuaide 11-17-2014 10:42 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Sunday.. went to my son's sliding longboard comp.. he is really getting good.

PM session-
T2B warm up.. only a few..

Front squat- 135,165,195,225,245x3,275x2,305x1

EMOM 20 min 1 hang squat clean and one squat clean-
135-235 no fails.

Metcon-
Run 400 meters
5 rounds of
6 cleans 195#
6 ring dips
8 min or so.. can't remember

5 sets of 10 C2B with 16# weight vest did un broken

Victor J McQuaide 11-18-2014 01:06 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Was some T2B warm up..

Wanted to use no gear... no wrist wraps, knee sleeves or oly shoes
snatch balance- 65-155
Hang snatch- 95-165
Squat snatch- 95-175

Strict press- all x 4- 95,115,125,135,145

8 min AMRAP
3 MU
6 ring dips
9 kb swings
1 reps sort of 5 rounds...

From yesterday (5 sets of weighted C2B) had noting to give on my muscle ups.. they were ugly for sure.

Victor J McQuaide 11-19-2014 11:46 AM

Re: 2014 45-49 Fittest on the Planet goal
 
PR.... yeah.... two of them..

Last night was a good night.

Warm up D/U's and T2B

Split jerk- 45x3, 95x5,135x2, 185x2, 215, 235,255, 265, 277 PR.. the best one was 265#.. PR was a press on top.

Master Qual #3
3 RFT
50 Cal row
15 HSPU
50 DU

11:08... PR... last time was 12:11

EMOM 15 wall balls total 10 min or 150

Victor J McQuaide 11-21-2014 10:32 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Had my daughters Birthday party on Wed.. took the day off from the gym. Wed..

Thursday.. renovating my house.. took longer to spec out then expected.. then had to go to my daughters College finance meetings.. no work out for 2 days.

Friday.. AM..

1 Front squat and one jerk-
95,115,135,155,175,185,195,205,215,225,230,235

Bench all x4
95,115,135,155,175,185,205,225,235

Every 3 min-
Run 400 meters
9 push press 115#
3-4 Muscle ups

Strict row- 115x5, 165x4

Going in tonight for the PM session.

Victor J McQuaide 11-22-2014 11:32 AM

Re: 2014 45-49 Fittest on the Planet goal
 
PR #205 on the squat snatch.. been flirting with 200 for months.. no got a 10# pr.

95,115,135,155,175,185F, 185, 195, 205PR, 215F

Metcon-
5 rounds E 4 min-
500 meter row
10 C2B
5 Clean and Jerks

Was hard after the same type of workout in the AM.

Victor J McQuaide 11-25-2014 12:22 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Saturday-
warm up row and T2B..

Back squat all 5 reps-
95,135,165,185,215,245,275,295

Wod-
21 HSPU
21 OHS 155#
15,15
9,9
100 double under buy out-
Went unbroken for the HSPU and broke up the ohs sets as the following 8,7,6 then 10,5 then 9
9:15 was just happy to get thru that one.

Victor J McQuaide 11-25-2014 12:23 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Sunday-
Construction at the house 11AM till 2PM hard labor.

Clean, squat clean touch and go-
95-225#

Bench press 5x3- 205,225,245,265,275... felt good.

3 min am rap with 1 min rest
155# thruster 3
6 pull ups
9 push ups

5 sets- 4/4/3/3/4 total 18 plus 1 thruster

Was a good day.. session 4 over the last 3 days.

Took off Monday.

Plan is go get in 3 days in a row then 1 day off.

Working on the Grid workouts, OC Throw down prep, Miami stuff.. then build strength, technique.. so basically everything.

Victor J McQuaide 11-26-2014 11:11 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday-

Warm up- 80 DU and 30 T2B
Snatch-
75,95,115,125,135,155,170,185,195 easy.. super good form.. 206 F, F, F... was so close.. 210 F..

Glad that I get my previous PR easy.. and going for 210 lbs.. the weight is plenty high enough just have to learn how to 3 extend then pull under the bar.. with that I can see 225#.

Heavy "Amanda"

9,7,5
Muscle ups
165# squat snatches only 2 fails
11:29

Grid practice- 4 rope climbs 15' 34 seconds.. think that under 30 seconds is in the cards.

Victor J McQuaide 11-28-2014 10:54 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed..


Warmed up with some toes to bar, wall balls..

Front squat- 95-310# for a heavy.

Squat clean- 95-235# needs work.

Metcon- 45 pull ups and 45 thrusters with 95#-
Pull ups 35,5,5
Thrusters 15,9,11,10
Time was 3:37 or so..

Pull ups were golden finished under 1 min..

Thrusters were a problem..

10 reps of 1 min row starting 2:30 pace going down to 1:40 pace 1 min rest in between.

Victor J McQuaide 11-28-2014 10:58 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thursday... Happy Thanksgiving everyone!

Warm up T2B and Jump rope..

Split jerk- 95-265.. the 265 was a press at the top.. 255 was very close to being passable at a Oly meet.

Warm up one arm snatch with 70#..

2013 Masters Games final workout-
100 DU- un broken
100 meter run..
4 rope climbs
100 m. run
30 Front squats fat bar 135#- 21/9
100 m. run
70# each hand farmers carry
20 alt. one arm snatches with 70# db
100 m. run-
8:10.. needed to push harder.. snatches went the best.


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