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Vic McQuaide 12-20-2018 11:30 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed- 15%
2k row at 2:30 pace
Some hammer head kb shoulder presses- 18-44#
20 step ups at 30"
2k row at 2:30 pace

Got a lot of sleep.

Going in tonight for 20%. Feeling better with less cold meds.

Vic McQuaide 12-21-2018 08:53 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday -
Warm up hammies and shoulders- Did bird feeders up to 70# kb in each arm. Glute ham raises- 7,9,11 reps
Hammer kb presses

Bench press- worked up to a 265# single.

Dead lifts- all singles- 45,95,145,195,245, 295, 345, 395, 425 was a hard single. The new technique was good today. Then did about 8 singles of the weight on the way down.

Strict press all 5 reps- 95,105,115,125,135

Did some clean work light weights for some reps.

Row- 500, 250,250,500 from 2:30 to 1:50 just to get the hr going.

My right trap was sore after the workout. Thergun will sort this out.

Vic McQuaide 12-21-2018 09:50 AM

Re: 2014 45-49 Fittest on the Planet goal
My work schedule changed. We are doing (4) 10 hour shifts. So I get Monday off instead. So I am changing my programming around.

Monday- AM training in the Day at Dark Side
Monday - PM 24 hour fitness with Eric- Squats/accessories/swim

Tuesday AM- 11 AM with Tony at CF Fortius East
PM- 5:30 with Alex at Alpine Ranch Crossfit

Wed- 5:30PM rowing group then 7PM class at Dark Side

Thursday- off

Friday- 6PM Deadlift/7PM class

Saturday- 10AM with Tony at CF Fortius East

Sunday- 10:30 with Alex at CF Dark Side- rowing, mu, rope, ghd's

Vic McQuaide 12-21-2018 09:58 AM

Re: 2014 45-49 Fittest on the Planet goal
Going in tonight for some squats, c2b, rowing, step ups.

Vic McQuaide 12-26-2018 08:55 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday- Monday was just about getting better from the ill feelings.
Feeling better-
Cant remember everything but here goes-

Friday PM- row, run, ski and bike warm up-
Power clean up to 225.
Some c2b
Box step ups 30"

Saturday in the PM- 10 reps of each shoulder to overhead- 75,95,105,115,125,135,145,155
Rowing and a bunch of stretching. Details more are fuzzy.

Sunday with Alex-
Did some rowing efforts 500's- 3 or 4 of them.
Good shoulder warm up for MU-
A couple of strict pull ups, c2b then 3 practice MU-
9 MU rings for time- 6/3 1:30
15 MU rings for time- 5/3/3/2/2 2:25

Rope practice- the Nano 8's are the best shoe period. Rope climbs even better. The mesh digs in and holds the foot position- Worked on two pulls and the decent. I usually am working hard even on the decent. We were practice on two pulls- touch the 15' tape line, squat down and move the hands down to below waist line, foot brake to full stretch then drop down only 2'. Seems to be really efficient. We did about 15-20 reps, not for time but just for the climb and feel of it. Hope they have some rope climbs at the WZA.

Worked with my dad doing stretching, sit ups, shoulder exercises.

Monday- Xmas Eve- the floor of the gym was freshly moped. Was an ice rink for a while. Not that good for oly- forged on anyways.

Clean and jerk cycling- 45 warm up, 75 x5, 75x10, 95x5, 125x5, 145x5, 165x5, 175x5
Clean and jerk- 175,180,185,190,195,200,205 in rapid fire. My 205 was heavy.
Hang clean and jerk- 5 reps ub all sets- 95,125,145,165
Hang clean worked up to 215# have not done this in a while.

9 sets of 7 reps t2b with :20 rest in between.

Did some rowing. Noting special.

Tuesday- Merry Christmas and happy birthday Jesus.

Wed- feeling better and will be ready to go for final push for the WZA.

Vic McQuaide 12-27-2018 09:54 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed- 500 meter row, hammer head kb one arm presses- up to 53#, 20 cal ski erg, 50 ghd- 5,10,15,20 need to get back on these-

Wed PM- total of 4k more rowing. Mostly 500's 2:30 down to 1:55 still can't breath as well as I need to. Feeling 80%. Warm up hammies and shoulders.

Power clean- all singles- 45, 75,95,115,135,155,175,195,205,215,225, 235 most of them felt good. Got a little lazy with the lat engagement. Back down to 175 for a few.

Warm up for metcon-
4:00 work/ 1:00 rest 4 sets
100 dub buy in
12 wall balls 30#
6 burpees

I did an 80% effort- 9 rounds 12 wall balls. Dubs were great. 65/35 for the 4 sets.

Cool down then Thai food with my lady.

Vic McQuaide 12-28-2018 09:09 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday- 50 cal echo- 3.5 min, 2 sets of 20 cal row, 10 30" box step ups, glute ham raises, bird feeders, floss, mobility. Mostly the normal warm up.

3 ohs db in each arm- 20,25,35,40,50 the left arm need some work.

Check in with the bar MU- 1 reps, spin for a min on the AA bike, 2 then :60, 3,4,5,6 and missed the 7th on the last set. They were feeling good. My path on the first one needs work. Usually pull too early. Sadly I have not done these in a while. Glad that they did not collect too much dust.

Power snatch- 45,75,95,115,125,135,145,155,165,175 all good form except the last one.

Warm up with class- rowing, birdfeeders.

Work up to a heavy single on DL- 135,225,275,335,385,405 felt ok working on getting it off the ground with butt and legs not back.

Hang power snatch 95#
HS push ups
3,2,1 with rope climbs

Went out safe and paced- 8/7/6 on snatch and 15/6 on hspu, first rope climb was sloppy. Then decided to do what I worked on and they were money the rest on.
Second set- 9/6 and 9/6 then 2 good climbs
Last was 9/9/fast rope. I went about 90% because that is how I am feeling.
7:10. Taylor did 6:39 she is a stud!

Little rowing cool down. Trash and laundry.

Vic McQuaide 12-29-2018 03:03 PM

Re: 2014 45-49 Fittest on the Planet goal
Friday- short but good warm up.
Worked on hang squat cleans- 45-215#

Warm up the metcon movements

10:00 emom
Odd- 15 cal row
Even- 5 reps hang squat cleans 185#
I completed this. The sc's were tough and unbroken.

Rest 2 min
8:00 AMRAP
800 meter buy in.. rookie my shoelace came un tied. Cost me :25.
4 min 800 my legs were hurting from the previous 10 min.
Then 2 power snatch db 50#
2 T2B
4 and so on.

I got 10 plus 12.

Rest 2 min
15 burpees
200 meters farmer carry 50# db in each arm. I died a slow death. Grip and lungs were not well.
15 burpees-
Total time was 26:28 or something like this.

Still feeling 80%.

Happy about the un broken squat cleans-
194# right now after xmas. Try and get to 190 for the WZA.

__________________________________________________ _______

Saturday- working out with friends at CF Fortius East- Had about 7 beasts.

Long stretch, row, bird feeders, underarm mash, clean with bar. The warmed up with AA bike, scap pulls, getting shoulders warmed up, a few rope climbs, push ups- about 20 min worth.

5 rope climbs-
15 cal AA bike
4 rope climbs
15 cal AA bike
3 rope climbs
15 cal AA Bike
9:40 ish. Great rope climbing day. Gabe got me by about :30. He looked to be trying hard. I am glad that I have worked on my rope skills. The bike is a different thing.

Team workout- 4 guys 30:00 time cap
3 rounds
75 AA bike
50 t2b

30 clean and jerk 95#- we did sets of 5
30 clean and jerk 115# we did sets of 5
30 clean and jerk 135# we did sets of 5
30 clean and jerk 155# we did sets of 4
30 clean and jerk 185# we did sets of 3
30 clean and jerk 205# we did sets of 2

So about 55 cal bike each, 40 t2b and 45 clean and jerks.

We had 4 min left over.
Cool down putting stuff away.

Went to get some brunch afterwards. Good community!

Now will have to erase the last 12 hours with mobility, stretching, mashing, and some power tools that flatten my muscles. :pepper:

Vic McQuaide 12-31-2018 02:21 PM

Re: 2014 45-49 Fittest on the Planet goal
Sunday with Alex at Dark Side-
Normal warm up extra shoulder. Rowing.

40 un broken 30" step ups
Various grips of C2B- maybe 30 total reps.

Team of 2- 60 MU ring for time.
We basically split the reps. Mostly 3 each then 4's for the last 3 sets. 7:55

Accumulate 120 ghd- we did sets of 20/15's/10's.

50# dumbbell thrusters- 5,10,15,20 had to go un broken or do it again.

Some rowing to cool down.

Monday- short version warm up-

10 min emom-
Odd- ski erg 12 cal
Even- squat snatch complex

15:00 emom every :90
1 squat snatch
5 ohs squats

95-175 I missed the 185 snatch.

8 min amrap-
30 dubs
20' walking oh lunges with single arm db 50#
10 dl at 185#
20' walking oh lunge with other arm.

4 rounds plus dubs/ohwl/dl

Clean up and drink my hydration/protein shakes.

Going in later for some front squat/ back squat and swimming with my friend Eric.

Vic McQuaide 01-02-2019 08:21 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday PM- spin warm up on bike- 15 min 100 rpm's.

Back squat- 45x10, 135x15, 185x15, 225x10, 245x8

Front squat- 135x6 but the back has had it.

Ski erg- :60 on and :60 off- 1000-1400 cal per hour pace.

220# tire flips- about 80 meters of them.

KB pushes on the floor bear crawl style- 80 meters

Sled push 20 meters and sled pull 20 meters- 4 efforts.

Was good to do what I call strong man.

Took Tuesday off- Happy New Years!

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