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Old 10-07-2015, 10:01 AM   #791
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday-
Cal row- 16-20-22 all in a min each
GHD- 16-25

Warm up split jerk- all x5- 45,95,145,180,200,212,225 met my weakly quota.

30 lbs wall balls- un broken not for time- 5,10,15,20,25

EMOM start 2 add 2- 2,4,6,8,10 c2b

30 min stretching and yoga.
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Old 10-08-2015, 03:35 PM   #792
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed-
pvc, stretching warm up..

Front squats all for 5 good technique straight up reps.. going up 5 lbs per week.
45,95,145,175, 200,225,240x5 on schedule.

By the end of the year hopes to be near the 290+ for 5 reps.

Some power snatching.. form was bad just worked up from 95-135..

Some or a bunch of KB swings- 70#- 10,12,14,16,18,20,22 or over 100 reps.

Went to the movies. The Martian was really good.

PM workout- warm up air squats, pull ups, t2b, pistols, hs push ups… bands, pvc.. etc..

7 sets of no time for 5 pull ups an 5 dips all strict.

Then 7 rounds of EMOM 5 strict dips, 5 strict pull ups and 5 t2b.

Saw another movie in the PM.. Sicario.. the space movie was way better.

Taking off the day today.
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Old 10-09-2015, 03:45 PM   #793
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was a day off. Went to my meetings to work on inner self. Struggle with some fantasy issues.
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Old 10-09-2015, 04:55 PM   #794
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- 90% workout Wodapoluza #4- 270 reps ended up being 16.5 reps per min. Near 20 reps per min would be a really score. Burpee box jumps were super slow. Might have been 3 min for 30 reps.

30 cal row
30 wall balls 20#
30 t2b
30 dead 185#
30 burpee box jump overs 24"
then back again.

Still not ready to go full out on a workout like this. I think that I could go 10% faster. Ended up doing a 16:23 or so.
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Old 10-12-2015, 10:30 AM   #795
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- went up to see my daughter at Uni Laverne. Great campus, sweet gym.. was good to see her.


Did a bunch of stretching that day.
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Old 10-12-2015, 12:49 PM   #796
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- 30 min stretching..

Row for calories- 20,22,24 in a min
GHD- around 50 of them or more.

Quick cleans felt really good. All 5 reps then down to 3 reps.. 45,95,135,165,185,205x3 really easy.

Split jerk practice.. 95-255x1 was ugly press out form. Was going good until 235x2.. not the best day practice.

Warm up burpee box jump and mu.
6 min AMRAP 6 burpee box jumps 1 mu, then 6 and 2.. so on..
Have not done many mu with my shoulder.. but feeling good.
5 round even with 40 seconds left. Went 85% or so.. its the wow 3 for Zombie Games in less than 2 weeks.

They have GHD, Heavy swings kb, rowing, DT, hswalk for time 60', un broken double unders, mu, burpee box jumps.. all of the stuff I need work with.. but I have been practicing.
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Old 10-13-2015, 12:08 PM   #797
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- only have 1 hour.

Warm up with bamboo pipe pass thru, stretch..

Squat all x5- 45,95,135,185,215,245,275x5 that was the target weight. Getting better for sure. Decent form. Next week is 280#.

Hang clean- all 155#, 2,4,6,8,10,12 then 1 round of DT minus the s2o.. that workout is going to hurt.

C2B- EMOM 2,4,6,8,10,12 with 10 or so in the warm up..

Went home to hook up my big tv for the yoga room..
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Old 10-14-2015, 08:48 AM   #798
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- warm up, pvc, 48 ghd..
Deadlifts- 135,225,275,325,375#

Warm up hang cleans and ring dips.

7 RFT
6 hang cleans 155#
7 ring dips
8 Deadlifts 155#
Smoked thru 5:56 rx.. 24+ reps per min.

Did about 45 min stretching afterwards.

Tendentious is kicking on the left arm.
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Old 10-15-2015, 08:34 AM   #799
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed Oly practice… warm up, pvc, bands.. etc..

Clean- hip, knee, full from floor. Drills and more drills.

Jerk from rack 45-185. Form and more form.


Wed PM-
OHS- 45,75,105,135,169,195… all for 3 reps.
Dead EMOM adding one per min #155 6,7,8,9,10,11,12

Burpee box jump over- Every min with :30 seconds working time-
5,6,7,8,9,10..

Cool down some stretching.
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Old 10-19-2015, 08:21 AM   #800
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was the day off. Watching movies chilling.
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