2014 45-49 Fittest on the Planet goal

[Victor J McQuaide]

Tuesday PM-
Warm up mobility, pull ups, muscle ups, box jumps, reverse GHD's..

Muscle up practice "Wait for it"..

1,2,2,3,3,4.. all easy felt good.

chipper
02/10/2015
800 M RUN - 3:07 felt good
30-20-10
Ball Slams 20/15 - used 30#
Pushups
400 M RUN
30-20-10
Box Jumps 24/20
Pullups
800 M RUN
Post total time.
16:39 pushed hard overall.. maybe could have gone 1 min faster without that heavy ball slam.

30 min mobility afterwards.

[Victor J McQuaide]

Took Wed off.. after 5 days and 7 sessions.. mental break.

Going in today at lunch.

Wow 2 weeks till the open announcement.

Back is touch and go right now.

Cheers
Vic

[Victor J McQuaide]

Warm up reverse GHD, pull ups, toes to bar.. overhead squat, snatch balance...

Mobility work then met con-

WOD
02/12/2015
21-15-9
OVERHEAD SQUATS 95/63
TOES TO BAR
RING DIPS
4:55..

Was getting hard on the dips at the end.. OHS un broken, 12/9, 10/5 and 9 on the T2B, ring dips 12/5/4, 5/4/3/3 and 5/2/1/1

Maybe 30 seconds faster?? Who knows.

[Victor J McQuaide]

Friday AM-
mobility, warm up back..

Double unders about 100 of them and 3 trips.

Press strict all 5 reps until ending two sets of just 1 rep..
45,65,85,105,125,135,145,155,165,175 easy..

Deadlifts just to feel it-
125,185,215,235,255,275,285..

more mobility to finish the easy session.

Going in today for maybe 11.5.. 13 rounds or bust?

[Victor J McQuaide]

Did not do 11.5.. too much T2B the day prior.

Warm up mobility, reverse ghd..

EMOM 5
10 C2B
10-15 wall balls
Was a burner for sure. C2B are good right now.. being 176 lbs is a good thing.

Split jerk- 135,155,185,205,215,235 that was heavy..

Power clean- 135,155,185,195,205, 215,220.. gotta fix this.

Each min add one rep starting at 5 reps- C and J 135#
5,6,7,8..

Some s2o and more cleans.

Mobility..

[Victor J McQuaide]

Saturday was usual warm up, mobility.. etc.

Pistols- death by- 5-12 felt good.. could have done way more but 58 reps are good.

Muscle ups- Death by.. 1,2,3,4,5 was not feeling them for sure. Total with warm up.. 16 reps.

5 min AMRAP bar facing burpees. Did 73 reps.. pushed 18 or so in the last min. 13 reps per min is a comfortable pace.. great for couplet if needed.

More mobility and cool down..

Row- 250 on :30 sec off 5 sets.. Total of 1500 meters. Average 1:49 pace.

[Victor J McQuaide]

Sunday,
Worked on the house then mini workout-
Warm up usual Reverse GHD, breathing work, T above bars strict..

Snatch- 65-175# power
Few 155#
135 unbroken sets- 5,6
Back to rapid fire 155#.. worked on breathing, focus and the reps were easier.

3 muscle ups for technique.

Wall balls-
30# 30 first min,
1 min rest
20 reps 2nd min
:30 seconds rest
10 reps

Total of 60 wall balls with the 30#..

Tennis Elbow kicking right now.

[Victor J McQuaide]

Monday PM-
warm up reverse GHD, pull ups, light snatch, thrusters-

Metcon-
2 min sprint
10 DL 135#
10 Pull ups-
4 rounds

Rest 3 min
2 min sprint
10 Thrusters 95#
10 push ups
3 full rounds

Rest 3 min
2 min sprint
15 Snatches 75#
30 Double unders..
got weak mentally and broke up the 2nd set.. just did 1.5 rounds. Goal was 2..

Was harder than I thought would be..

[Victor J McQuaide]

Oly session Tues AM-
Mobility, breathing exercises,
Wall balls 20#x10, 30#x10, 40#x8
AA bike 25 calories

Tall jerks 45
Dip,dip, jerk- 45#-135

Below the knee 135-175
High hang 135#-185 working on breathing, bar path, holding onto the bar longer.. lazy hands..

[Victor J McQuaide]

Tuesday PM-
Warm up lower back, floss on elbow.. Power clean..

Metcon-
3 Rounds
10 Power Cleans 115#/73#
20 Alternating Front Rack Lunges
30 Burpees (bar facing)
400m Run -
17:22 or so..