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Old 01-30-2015, 10:14 AM   #531
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday-
Warm up reverse GHD, plank, ohs 3x15 with PVC pipe.
5 min amrap-
15 OHS 95#
15 box step ups-
3 full rounds plus 12 OHS.. all unbroken..

Warm up row, hspu, mu and du.

EMOM 4 rounds
250 row which is 1:52 pace made all 4
HSPU- easy 10 reps unbroken
4 muscle ups un broken.. did them easy was a good day even 5 reps on last set
40 Double unders un broken..

Total of 16 min workout.. felt good.

Mobile work after and some floss.
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Old 02-02-2015, 12:31 PM   #532
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday-
warm up with GHD reverse, OHS with pvc.. plank..
Zero to 3 min
10 wall balls #30
10 C2B
2 rounds

made it in 2 min or so..

3 min to 6 min
12
12
2 rounds
Made it with 15 seconds to spare.

6 min to 9 min
14
14
2 rounds..

Wall balls with the 30# got really hard..

Same but with Double unders and T2B..

zero to 3 min
30 Double unders
10 T2B
2 rounds

3 min to 6 min
35 Double unders
12 T2B
2 rounds

6 min to 9 min
40 Double unders
14 T2B
2 rounds

9 min to 12 min..
45 Double unders
16 T2B..
2 rounds made it to 10 T2B on the last set..

All unbroken Double unders..
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Old 02-02-2015, 12:36 PM   #533
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday was watching my daughter do a comp..

Sunday time pressed..
Warm up T2B, Reverse GHD for back..

Split jerk- 135,165,185,215,227,245,252 easy but failed 257F..

Hang clean- 135,185,205,215,225 all clean no squat
185x4 easy

Clean- 135,155,185,205..

Clean and Jerk practice 135#

warm up muscle ups..

30 burpee bar muscle ups for time..
Steady did 8 or 9 in first min.. was a good day 5 min even.
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Old 02-03-2015, 10:47 AM   #534
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
back a little sore..
reverse ghd, plank, pull ups, ohs with pvc.. warm up..

Back squat x5's. 95,125,155,155..

Warm up pistols in the nano's.. 10 then 30 alternating for time.. 1:05.. getting better.

Warm up thrusters, du and pull ups for met con.

7 RFT
7 pull ups
7 thrusters 95#
7 burpees
21 DU..
8:52..

Went home and did a bunch of mobile, stretching.. etc..
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Old 02-04-2015, 02:29 PM   #535
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took off Tuesday for laundry and kids help. My son is struggling, lives with his mom. She is super ill and can't take care of him. He is 15 years old.

Our dryer broke and had to dry the clothes with him while we studied vocab words.
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Old 02-05-2015, 09:46 AM   #536
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed night metcon night.
warmed up reverse ghd, push ups, light snatch, lunges... etc...

CFS metcon-
400m Run
75 Lunges
50 Power Snatches 75#/53#
25 Toes to Bar
400m Run
75 Sit Ups
50 Push Ups
25 Pull Ups
400m Run
75 Squats
50 Push Press
25 Knees to Elbows
400m Run-

24:03

Then put the vest on and did about 15 c&j's with 135# just form work.
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Old 02-09-2015, 03:07 PM   #537
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Can't remember Thursday.. took off Friday.. did a bunch of mobility.

Saturday-
Worked on Reverse Ghd and power clean..

Went up to 205# felt bad..

Air assault bike.. stuff like that..
Mobility-

Sunday-
Mobility
Hurt my back working on the fence.. sucks..


10 Reverse GHD
10 T2B
10 R Ghd
10 T2B rest the for remainder of 3 min..

12
12
12
12

14
14
14
14

16
16
16
16

18
18
18
10 did not make it..

Around 130 T2B and 140 reverse GHD..ss

Bunch of mobility afterwards..
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Old 02-09-2015, 03:15 PM   #538
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday.. woke up sore..

AM workout quick one..

Warm up back with Rev. GHG big surprise and c2b.

Accending numbers starting at 5 EMOM
5 C2B
5 box step ups 24"
6,6
7,7
8,8
9,9
10,10
11,11
12,12
13,13... just made it was not going to make 14 reps.. 9 min to do 80 reps each total of 162 reps..

Going in tonight to do another open exercise.
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Old 02-10-2015, 09:43 AM   #539
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday PM:
Warm up back.. some floss on elbow as always.

EMOM 10
250 row 1st min
10-12 burpees facing over the erg
completed

Put on vest-
same workout.. ended with 15 burpees on last min..

Have to be fast transition times.

1.5 hours of mobility afterwards..
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Old 02-10-2015, 03:45 PM   #540
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM-
Warm up wall balls 20#x20, 30#x20, 40#x5
Air assault - 55 calories

Bunch of mobility 45 min..

Snatch balance, and new form..

45-165..

Felt good to go heavier than 115#..
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