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Old 07-06-2016, 08:48 AM   #1081
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Forgot to put on my Sunday training Death by strict pull ups- 1-10

Tuesday training-
Warm up, hip circle, ohs, some yoga poses… floss and stretching.

Warm up the snatch to 155#

3 rft
5 squat snatches 155#
10 oh squats 155#
15 bar facing burpees
8:40 ish. Just steady thru the workout.

Two sets of rings swings with the towel between.
Mat turnovers for MU.

Was a decent day back. Happy about no misses on the squat snatches and un broken on the ohs. Last set of burpees did under 1 min so I was moving.
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Old 07-07-2016, 11:37 AM   #1082
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- warm up as usual.

Back squat all 7 reps- felt ok on this one-
45,135,185,215,240,260,275x7 reps

Metcon- 10 min amrap
50 dubs
20 alternating db snatches 50#
15 pull ups
4 rounds plus 67. Wanted 5 rounds but got slow in the snatches.

Everything un broken.

Dead lifts-
All 3 reps-
135,225,275,325,355

Later at home- Each min 10 reps GHD- go till your back spasms.
8 rounds plus 3 reps.. that was it. When I go past the point my back is wonky for a few days. This way I am fine. Seems to work. No speeding tickets on my back.
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Old 07-08-2016, 10:25 AM   #1083
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday-
Warm up the shoulders.

Went in last night to practice my power snatch. My previous PR 3 years ago PS- 195#. Last night I was working on getting my head thru and nice high elbows and dropping down under. I went lower than previously done. So a pr on the low catch. Progress. Did about 30 reps- 45-175# failed on 185# but close. My goal is get to the 205 and make a go at those 4 reps.

Did some dead lifts- EMOM- 225# 5,8,11,14,17,20 that 20 was hard.

3 rounds
20 cal AAB
5 TGU's 53#

Was an active recovery day.

Feel for the first responders and the recent murders of Police in Dallas.

People need to be educated. Sadly ignorance rules sometimes.
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Old 07-08-2016, 05:22 PM   #1084
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Went in today for a quick photo shoot and did a bunch of cleans.. felt ok.
135-225 about 6-8 reps.

Bar muscle ups- 10 or so.

Going home to stretch out.
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Old 07-09-2016, 03:59 PM   #1085
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Warm up, hip circle, ohs with db, triple under's gone away..

Build to a heavy 5 rep touch and go push jerk-
45,95,135,165,185 this was feeling heavy.. 205x5 then went for 225# that was the best one. Decided to do 7 which was a pr for touch and go.

10-1 SDLHP with 135#
Run 100 in the middle.. was more like 130 meters.

Just under 8 min.. did un broken.

Sled pull- 50' 4 rounds 250 to 400# that was heavy but made it.

Some cool down then moved weights and some furniture. Fun stuff.
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Old 07-10-2016, 02:43 PM   #1086
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sat- pm EMOM for 10 min 10 ghd sit ups- completed. Only 3 hurt at the end.
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Old 07-11-2016, 09:22 AM   #1087
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- 3PM with Coach Corey- Hip circle-
Back squat all x5-
45,135,185,225,260,290,315x5 reps
Most in a while. Decided to goal up to 350x5 that would give me a shot at 400#.

Farmer's carry- total for both hands- 160, 200,240,300,340 100' each.

Yolk- 120' each- 220-380#

Over head yolk- 100,120,140 80' each.

Air assault bike- 20 cal 1 min, reverse ghd, 20 cal in 1 min, reverse ghd, 10 cal in 15 second, reverse ghd.

Mu practice- gym mat turn overs- 5 reps- 5-10 second l sit holds each rep.

Went home an chilled.
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Old 07-11-2016, 11:40 AM   #1088
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Pros and cons for the week

Healthy and feeling better less work to keep the machine firing
MU catch high on the rings
225# power clean getting more comfortable with it.
7 reps of touch and go 225# PR
315x5 most in a while back squat
Going heavier on the sled pulls/pushes, yolk, farmers carry

Cons-
When faced with the uncomfortable feeling in a met con just went into pace mode. Did not want to suffer at that time. During the high pulls and run.. the two boys took off with 3 rounds to go and was fine with pacing..
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Old 07-12-2016, 09:06 AM   #1089
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took the day away from the gym. Did nothing! Well did my usual stretching but besides that did nothing.
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Old 07-12-2016, 01:15 PM   #1090
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- long lunch..
Metcon
3 rft
800 meter run
20 thrusters 50# dumbbell each hand
Was not properly warmed up and it was hot!
Originally thought Run 3:00 to 3:30 pace.. and do un broken.. not so much.

First round 3:30 and then failed on rep 14.. funny then finished up on after the short rest.
Next sets were 11/9 and 12/8
15:18 or so.. not my best work but ok. 100# of dumbbells is a hard thruster for sure. Might be equal to 120-135ish?

Going in tonight for some Power Snatch 15 min EMOM.
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