2014 45-49 Fittest on the Planet goal

[Victor J McQuaide]

Thursday session on the bike..

Getting more watts for longer.. Did 20 min worth of pace- average 21 mph.
Then did a couple of sprints up to 38 mph.. or 900 watts.

[Victor J McQuaide]

Friday- warm up-
2.5 rounds of Eva..
Row 1000
30 kb swings 70#
30 pull ups

Alternated row and run.. foot was ok.. just out of shape for running and could not run fast.

19 min or so… just cruising.

Saturday- went to a friends box to do some team working out.

Planks, cleans with med ball, air assault bike, row, run.. then had some treats
and some Taco's.

Hung out with my Grand daughter most of the day and part of the evening. So happy to see her.

Sunday went to visit my daughter and watch a movie. Great seeing her.

[Victor J McQuaide]

Monday- bike efforts total of 25 min.
:30 600 watts, 700 and over 800 watts.. :20 seconds on that one.
Max 1475 easy..

Crossfit- warm up hip circle, bird feeders, 30 ghd's..

Front squat work up to a heavy 12 reps- 215#

4 rft
40 dubs
20 alternating snatches dumb bell 50#
3 wall walks
9:30 RX+

Felt good to do some more dubs. Have to baby it.. last time did 150 dubs this time 160 dubs.. I think if I just go slow and ease up will be fine.

Did the GLT- gym, trash and laundry.

[Victor J McQuaide]

Tuesday had a meeting at work that lasted longer than I wanted.

Gym- warm up shudders and stretching.

GHR- 5,10,15
GHD- 5,10,15
one legged dead lift- 55,75,135,165,185,205

Dead lifts- 185,225,315,365 for 3 reps.

strict t2b- 5,6,7

Had to get to my new rehab specialist. Shoulder and foot.

Great session. Found out more about my foot. When you tear that muscle it leaves a divit and scare tissue fills the divit. Takes 6 months.. so hopefully in 3 months will be good to go. Miss running fast and jumping high.

Shoulder was all locked up. Did some deep massage, scraping in order to un lock it. Provided some exercises to do daily to fix this. Its bad but fixable.

Happy to have a plan to follow.

Chris Garcia owns Sports Performance- he has been fixing Olympic athletes for 10 years.

[Alex Burden]

What happened to the good old days Vic.... back in the day all we had was a little spit and a cold wet sponge. Then were were told to run it off, or your will be fine it's just pulled a little

[Victor J McQuaide]

Walk it off son.. put some chalk on it? Thank you
Alex

[Victor J McQuaide]

Wed.. coaching class with the rowers. Did some shoulder accessory work programmed by my guy. Took 45 min.. might get it down to 30 min per day.. yippee

Tug of war on the air assault bike.. foam roller and you go for :20 against opposing AAB on the other side. If the roller is closer to you then you lost.

Did about 6 efforts.. was really hard and fun at the same time. About a min rest in between.

Snatch complex- power
1 snatch grip dl
1 power snatch
1 hang power snatch
10 sets EMOM :90

Worked up to 165.. the shoulder is way down in power..boo hiss..

Did some last 2" pull downs with the pvc and bands from the pull up bar.

Easy day. Troubles with the lady.. my fault.. going to Bora Bora on Wed.

[Victor J McQuaide]

Took May the Fourth be with you off. Had to settle some family things.

[Victor J McQuaide]

Friday.. had an event I was in charge of at the gym. Did some posterior work and my shoulder rehab.

Saturday- 20 min partner workout-
Run 200 meter with kb and wall ball- 53# and 20#
40 wall balls
40 kb swings

I had a new guy and he put it out on the table… I did about 25 of each movements each round.
We did 4 rounds plus the run in the 5th round.

So about 1000 meters and 100 wall balls and 100 kb swings in 20 min.

Did my 5 rehab exercises takes about 30 min for the shoulder

Sat night went for pizza and bowling.


Sunday- Rehab 5 exercises.. 2 :20 second efforts on the AAB. 20 cal and 21 cal- gotta get that up to 25-30..

Rain all day.. hung out with some friends.

[Victor J McQuaide]

Monday.. took a nap after work. Busy day.

5 exercises of shoulder repair/rehab- took about 20 min.

Chill and warm up snatch..for the met con.

Back Squat build up to a heavy 12 rep set. Worked out with the White Ryno..
Plus two guys had 295# in the books so I set my sites up higher than normal.. 296# hehe..

135,185,225, 275, 296#.. was breathing heavy and my head was getting faint.. but I made it. Had some fun also. A bunch of dancing and yea buddies..

Metcon-

Power snatch 10,9,8…3,2,1 95#- made a deal with myself un broken
T2B- 1,2,3… 8,9,10- got hard in the 7's.. broke them up o'plenty

Total of 55 of each.. 6:51 RX did not go

Cool down.. supported the troops doing the workout. Snatch is not the same with my good arm being injured.. but with the rehab will make it strong again.

Really had a good experience with dancing and being loud in support. This is how I will make it back by dancing and enjoying.