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Old 04-10-2015, 12:35 PM   #601
Michael Cook
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Victor J McQuaide View Post
Monday AM- warm up, floss, some reverse ghd, ghd, warm up wall balls and pull ups.

For time:
100 pull ups
100 wall balls #20

Last time was 8:50 RX

100- 20,16,14,10,10,10,10,10 3:15 time wonderful effort.. then the wall balls ate my breakfast.

100- 25,15,10,10,10,10,10,10-

Total time 8:23 RX



I think that with a good effort would go sub 8 min..

Going to do some Clean and Jerk in the pm..
Way to go. I did the 100 pullups + 100 wall balls last night and got 8:39. Did most of the pull ups in sets of 15, finishing right at 3:00 and then 10x10 for the wall balls.
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Old 04-11-2015, 09:54 AM   #602
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thurday PM-
30/30, mobility, flossing warm up the Muscle ups..
30 Ring muscle ups burpees..
Never done that one..

7:45 RX..

6 in the first min..
5 in the next min..

don't know much from that point.

Took off the Friday for GAMES NITE.. my first promotion event. Turned out great. Such stress and hard work to put together an event. I have walked a mile in some people shoes.. My apologies to any event coordinators in all of my sports now and in the past.

Going to have final push to the regionals. Today's movements are clean and Jerk (back rack) then 3 OHS.. then 2007 to check in with the workout.
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Old 04-12-2015, 02:43 PM   #603
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday-
30/30 ghd/reverse
Floss mobility and some breathing exercises.

1 clean power, back rack jerk followed by 3 OHS.
45,95,115,135,155,175,200.. back rack jerk right on neck bone..

Then did cleans- 205,215,225, 230F.. ok day for cleans power type.

Hang cleans- EMOM- 185,195,205,215,225,235..

warm up row, s2o and pull ups..

2007- last time at the games in the sun but morning.. 12:47ish..

Paced the row- 1:53 average
1st set of pull ups- 15/10.. 15/10...14/6/5..12/7/6..10/5/5/1/1/1/1/1
all s2o un broken

Time 11:32 RX
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Old 04-12-2015, 06:30 PM   #604
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- 30/30 floss and mobile, breathing exercises..

Squat snatch- 45,75,95,115,135,155,175f,175,187, 190 almost but failed 3x's.

EMOM death by- 135# un broken squat snatch- 1,2,3,4,5,6 best in a long time. Want to build up to 9

Deadlift- all x5- 135,135,185,225,
x2- 275
x1- 315,365,385,405.. was heavy but best since injury.

Starting at 5 going up one
Each min on the min-
5 bar facing burpees and 5 box jumps
6,6
7,7
8,8 starting to get spicy.
9,9
10,10
11,11 gotta move.. just finished one almost no rep.

Cool down and chat, mop, floss.

Was a good week. 126 points
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Old 04-12-2015, 06:36 PM   #605
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Have been so busy have not thought much about Master's Qual. Just working on things from the past and keeping the motor.. while getting some strength back.

Feeling good. If they put up workouts that are good for me will be fine. I am happy that I am a better x fitter each year while getting one year older.

Enjoy the rest of the week. Here is a little video of my first promotion for GAMES NITE #1.

Its on Facebook.
https://www.facebook.com/pages/Cross...02?pnref=story
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Old 04-13-2015, 12:30 PM   #606
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday AM-
Warm up double unders, 12 ghd, 12 reverse, floss elbow. S2O with fat bar..

Lets get it on..
2013 Regional #6 workout.
100 double unders 70/30 1:06
50 HSPU- 21,16,14 or so
40 T2B- 12,10,8,6,4
30 fat bar 160# s2o... that ate my breakfast. So much time to do that.. so much rest in between short sets... 8,7,6,5,4..
90' walking lunge 160# fat bar.. 50 feet then 30 feet.. did not mark 90' properly.. but would have done the extra 10'.. 14:52.. under the cap..

totally paced the first three exercises.. might be able to chop 2 or three min off the time. Was worried about the lunges.. was fine.

Flossed the legs o'plenty afterwards. No effects 2 hours later..

Going in tonight for some more fun..
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Old 04-14-2015, 09:05 AM   #607
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Warm up, floss, 12/12..

12 min AMRAP
7 thrusters 95# was heavy from the AM workout
14 bar facing burpees
8 rounds +1...

Was a good workout for me to practice.. I am so slow at burpees.
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Old 04-15-2015, 08:30 AM   #608
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Active recovery-
30/30 ghd, reverse
Floss
3x500 meter row 2:25, 2:15, 2:05 just recovery

Today have some workouts.. 3RFT- 4 mu and 8 thrusters 135#..
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Old 04-17-2015, 08:10 AM   #609
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- tough workout everything seemed heavy including myself.

Warm up mu, ghd 12/12, floss..

OHS all x 3- 45,95,135,155,175,185,200,215 and 225..

Hang clean all of them up.

3 round for time-
4 mu
8 thrusters 135#
3:13
Was a bad day for both exercises.. but I finished..
MU went 4, 3/1, 1,1,1,1

Floss and stretch afterwards... had a feeling of a bad workout.. first time in a while. Brings up doubt and anxious.

Off to Ventura to drop off a trailer.
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Old 04-17-2015, 08:13 AM   #610
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

6 hour drive with a trailer that was so hard on the road.. back was janky.

Meet up with Ryan Fisher at his new gym. Talk about a nice job.. best I have seen so far. He is a cool dude also..

Warm up t2b, one leg RDL, 12/12 stretching..
Worked on Snatch up to 175 then he coached me on the bump. Need some work..

5 rounds of :30 on and :30 off-
Air assault bike total of 61 calories
Dead lifts- 10,10,10,9,8
Muscle ups- 4,4,4,4,3 one fail
L sit holds- hard one..

Then a workout with Ryan-
5 rounds for time
7 deficit HSPU like the ones at the games
50 double unders..

Un broken for each set.. was just crusing.. for sure.. sometimes smooth is fast.

Ended up beating him by about 50 seconds or so.

I did not see the time but it was fast... around 5-6 min.

Got back on track mentally.
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