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Old 08-02-2014, 10:48 AM   #391
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday-
high hang squat clean and one squat clean- 30 MOTM
135 for 3 rounds
155 fro 10 rounds
165,175,185 for a few rounds each
195, 205, 215,225,235 to end the event.. completed all of them no failed reps.

Front squat-
185x5, 225x5, 245x5 that was it for the back

7 AMRAP-
100 meter run
25 meters of lunges
12 burpees to a 5 " above head target.
4 rounds plus 25 meter run
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Old 08-04-2014, 08:52 AM   #392
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sat-
Strength: Bench Press 5x5- 135,15,175,185,205x5x2
Oly: Split Jerk 30 min OTM- worked up to a heavy 235# and missed 255# two times
12 min OTM of 12 wall balls- Rx

Helen- cruise time- 8:10.. went 1:28, 1:40 and 1:50 for the runs and un broken on the rest. Was coaching Corey to a PR.. my body just is not ready to push yet.. well my mind either.

Sunday-
EMOM 20 min snatch-
went not so well..was going well till 160 then F,F,F...

OHS x3-
95,125,155,175,195,215x3

12 min amrap- 100 meters 70# Farmers carry and 30 double unders.

We used kb and different apparatus the hardest one being a fat bar with no handles.

6.5 rounds.

Met con-
400 meter run 1:35
100 air squats (un broken)
100 HR Push ups- 40,20,10,10,10,10
8:38
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Old 08-05-2014, 09:26 AM   #393
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- active recovery row 3k super slow pace 2:40.. it was hard to go that slow.
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Old 08-06-2014, 09:58 AM   #394
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday-

Hang clean- 95,135,155,185,205,225,235,245,255,267# pr

Then did the Wod or 3 rounds- did not see any point of continuing. Would have just torn up my hands.

Had to be un broken.. you could rest but just could not set the ball down or break from the pull ups..

The wod called for 5 rounds but after that was ready to stop.
1st round- 400 meter, 90 wb, 25 pu
2nd round- 400 meter, 60 wb, 28 pu
3rd round- 400 meter, 50 wb, 28 pu
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Old 08-07-2014, 08:45 AM   #395
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed evening-

Did some sprint type of training yesterday.

For time
40 DU
20 70# one arm DB snatches
30 DU
10 70# one arm DB snatches
20 DU-
2:08

Last time I did a 2:14..

25 burpees to a 9' target height
rest 1 min
25 burpees to a 9' target height

500 meter row- 1:39 pace
plank til Allie did the 500 meter row- approx 2:10
500 meter row- 1:47 pace
plank til Allie did her 500 row- approx 2:05
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Old 08-08-2014, 10:23 AM   #396
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Split Jerk from the blocks- 95,135,165,195,215,225,245,255, 267# fail.

Fast mile time- 5:52 PR#

3 sets of 30 T2B-
3 sets of 135# squat-

Was dust after the run so I just paced the rest of the work.

Checking in with the M/U's- 1,1,2,2,3,4 un broken

Happy about the mile time.
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Old 08-11-2014, 09:33 AM   #397
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- day off

Saturday-
Today Saturday with Tony-
Press all 5 reps- 45,65,85,95,115,125,135,145,155x5... happy about no pain in the wrists.. the strength will come back.

Strict C2B- 1,2,3,4,5,6
Then emom- C2B 6,7,8,9,10,11

Pistol practice around 30-40 of them.

Deadlift check in was heavy
135,225,275,335,355,385,405
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Old 08-11-2014, 09:36 AM   #398
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday-
1 dead
1 clean
1 hang clean
1 squat clean
95,115,135,155,165,175,185,195

Then broke out to a heavy ground to shoulder-
205,225,235,245,255,265F, 265F, 270# PR.. when in doubt go heavy

Clean and Jerk 135#
5 warm up singles
Every :10 for 2 min total of 12 reps
Rest 1 min
Every :05 for 2 min total of 24 reps was a pace that could be managed.

3 rounds with 1 min in between
:50 seconds of GHD 3x15
:50 seconds of D/U 3x80
:50 seconds of free standing HSPU- got 2 in a row
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Old 08-12-2014, 09:15 AM   #399
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday active recovery-
every :30
Bar muscle ups
1,1,1,1,2,2,2,2,3,3 total of 18

Metcon-
50 Double Unders- ub
40 Hand Release Push Ups-ub
30 KB Swings 53#/35#- ub
20 Power Cleans 95#/63#- 10,5,5
10 Thrusters- ub
20 Push Jerks- 12,8
30 KB Swings- 16,14
40 Hand Release Push Ups- 20,20
50 Double Unders- ub
8:58 RX

was a good active recovery day.
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Old 08-13-2014, 10:01 AM   #400
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday-
Front squat- 135x5,185x5, 235x5, 265x3, 285x2, 317x2 PR..

Squat snatch- new technique- 65,85,95,115,135,145,155,165, 175F, 175F

Power snatch- 115,135,155,155,155,155,155

Metcon-
400 meter run
30 WB
20 PU
10 Burpee to a 24" box jump
3 RFT- 13:56RX
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