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Old 03-16-2015, 09:56 AM   #571
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thank you Kyle..

Saturday was floss and recovery.. bit of rowing and stretching.

Warmed up squat snatch.
All singles from 45-185#.. felt ok.. got to get back up to pre injury 205#.

Easy day..
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Old 03-16-2015, 10:03 AM   #572
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- recovery- AM
500 meter row- 2:30 pace
stretch, pass thru's..
500 meter row- 2:10 pace easy..
Press- all x 5- 45,75,95,115,135,145 easy..

EMOM burpees- 5,6,7,8,9,10..
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Old 03-16-2015, 10:03 AM   #573
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Got some good sleep.. Body was tired the the mind was up to the challenge..
Warmed up muscle ups, double unders, breathing drills and wall balls.

Closed the show with 100 double unders in 60 seconds. Yes we always want more.. celebrated with a nice short Ice bath.

I noticed that I am very edgy 1 hour prior and 1 hour after a super hard workout. Took about 5-10 min to get my witts about me..

Was a good day.. then went to my house remodel and worked on the fence.

My baby is doing such a great job on it.. she is the best.

R1 3:45
7 un broken
34,16 or so
Broke on 12, stopped on 75

R2- 8:30 or so
4/2/1
25/15/10
Steady can't remember the schedule maybe 50/30/20

R3- 13:59
3/1/1/1/1
10/9/9/8/7/7 wow that sucked
Broke around 20 , stopped at 60 then full charge and broke at 96 with 4 seconds.. got them... ended walking around like a zombie.. but a proud zombie..
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Old 03-17-2015, 01:17 PM   #574
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday PM... twinge in my back during some light dead lifts

Reverse GHDs, pass thru, some light band work.. box step ups..

Dead- 135,185,235... then 235..

More mobility and floss..

Did 44 HSPU and 56 Pistols in a EMOM..

More mobility work in the PM.
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Old 03-17-2015, 01:21 PM   #575
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- mobility, floss, stretching...

Rows- easy 250 warm up, 250,250,250,500,500 about 1:35-1:55 paces..

More mobility and floss on the legs and elbow.

Going in today to work on - box step ups, hrpu, burpees,
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Old 03-18-2015, 09:49 AM   #576
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM

EMOM
1st- 20 HRPU
2nd- 15 box step ups
3rd- 10 burpees to a target 6"

3 rounds

Mobility, floss, lacrosse ball fun..

400 meter run- 1:30
reverse back ext
400 meter run- 1:20
reverse back ext

Bar facing burpee practice- each min with one min rest- 8,9,10,11,12,13,14,22 max

Just a little active recovery.. the back was acting out a bit.

Last edited by Victor J McQuaide; 03-18-2015 at 10:28 AM..
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Old 03-19-2015, 02:44 PM   #577
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed was a bit of check in work..
Mobility, reverse GHD's my favorite..

Rowed about 100 calories or so.

All 5 reps for thrusters- 75,95,115,135 then a super set of 135,115,95# then 21 reps of 95# just to feel a large set.

Mobility and recovery at nite.

2.5 hours to 15.4 gotta get a good one this time.. running out of exercises.. nah they have thousands of them.
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Old 03-20-2015, 09:04 AM   #578
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Watched Open 15.4.. going to be a good test on my back.. Cleans have been so difficult over the last year.. now with the injury... I have to keep on thinking I am a healing machine. 3 days prior to 15.1 I was going to throw in the towel because my back was not healing for a games experience. I am a healing machine..

Last nite went in and marked my line and did some simple reps.. going to be fun. For me going to be a clean workout..

More mobility last night and this AM. My back cracked nicely so that is always a good sign.

You are getting old when a good back crack is better than sex.. lol..
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Old 03-20-2015, 11:39 AM   #579
Kyle Feliberty
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Victor J McQuaide View Post
You are getting old when a good back crack is better than sex.. lol..
Must be doing it wrong, Vic! haha.. Crush it big Dawg!
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Old 03-21-2015, 09:32 AM   #580
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Well had a nice safe attempt of 15.4.. good warm up.. mobility, coffee, stretching.. etc..

Un broken on the hspu.. they are my jam.

Singles with setting my back each time.. unusually slow reps.. sadly...

Was happy that it was not more weight.. wish the workout was alot longer..

Will do a medium balls to the wall no puns.. on Monday.

Going to do some rowing and a chipper today..

2 rounds of
50 cal row
40 box jumps
30 burpees over the bar
20 Thrusters 95#

Just a medium speed keeping consistent and steady. Nothing mental or tough.
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