2014 45-49 Fittest on the Planet goal

[Victor J McQuaide]

Morning row- 3k- 11.58

Power clean- 115, 135, 160, 180, 200,
Split clean- 160, 180, 200, 215, 220 fail
Hang power clean- 180, 200

Power snatch
115, 125, 135, 145, 150, 155, 160 fail

Making progress.. the heavier weights are getting more manageable.

First cross fit comp- NLI on 6-23

[Victor J McQuaide]

Did a thrusters 1,2,3,4,5,6.. stopped shoulders hurt a bit...135 lbs.

Then did squat snatches.. worked up to 150 PR.. missed 155.. making progress for sure.

Need to do a pull and then pull myself under the bar.

Chest to bar sets of 5 ending 10 total of 50 reps. Did the fat bar.

Went on a run with my dog and did some core in the AM.

[Victor J McQuaide]

Powerclean practice- Min 1-10- 3 reps 180 lbs... 11-14- 4 and 15th 7 reps total of 53 reps in 15 min.

20 seconds on and 10 off- 8 rounds of 70 lb KB swings- 9X6, 10 for 1 and 12 last round for a total of 76 swings in 3:56. My body likes that type of Tabatha workout.. should do it after first set of near max.. My mind thinks it only rests a short time but the clock goes by faster than I think.

[Victor J McQuaide]

Went on a 2.25 mile run with my dog bear. Stopped off at the park for some Chest to bar pull ups. 10 reps first one, 5 on the others.. Ended up doing 40 CTB. I really need work on those. Fine if not fatigued but after than need mucho rest.. need to be that sewing machine.

Later is squat workout

[Victor J McQuaide]

Squat and front squat workout-
Squat- 95X5, 135X3, 180X1, 200X1, 230, 250, 270, 290,300, 320 PR for over 40

Front squat- 180X2, 200X2, 230, 250, 270 PR.. previous PR 245 lbs.. 25 lbs! Might have more in me.

Ran out of weight on squats. I thought I had 340 on the bar... sorry to say was just 320.

I want to get a 900 cross fit total.. Now 380, 320, 175--- 875 right now..

[Victor J McQuaide]

Olympic practice day. Worked on 1- hang clean, 1- regular power clean, 1 split clean and 1 squat clean- 95,150, 160, 180, 200 then went on to do squat cleans- 210 and got a pr 220 lbs.. pretty happy with that. Quick elbows and getting some space with a big shoulder shrug, opening the hips and dropping down. I failed at the 225. Big pr by 20 lbs...


Then did some practice 180, 190 and 200 easy reps.

On to power snatch practice- 95, 115, 135, 145 and 155
Squat snatch- 95, 115, 135, 145 and PR 155 lbs. Previous was 150 in SS

Making some gains. These are two lifts coming up in the Next level invitational June 23rd.

Tomorrow is chest to bar practice.. need it.

[Victor J McQuaide]

Chest to bar-
50 reps-
13 for starters
then a bunch of 5's the rest of the way

[Victor J McQuaide]

Jumbled up workout.. did some damage on my hand doing the CTB pull-ups yesterday..

Today was working on cycling the push press- 95 and 115 for speed sets of 6-12 reps.. some progress- 5 sets

Did 50 pistols for time- 2:45

47 HSPU- biggest set was 15 strict ones

Deadlifts worked up to 330 lbs- did one rep every 15 seconds for 10 reps.

Need to go back to the gym to have program workouts.

[Victor J McQuaide]

Kind of tired today-
Did rowing today short 2.5k in 9:49 started 2:15 first 500..

Mid day to kill some time - 50 walking lunges, 100 air squats fast 15 at a time.

Power clean and jerks- various working up to 210.. then more split cleans and thrusters..

Need to program better or need a day off.

[Victor J McQuaide]

Thursday was a rest day-
Friday - snatch practice working up to 145 lbs. No execution what so ever.
Power snatch up to 155 lbs..

Happy with the 5 k row- 19.49 PR

I need someone to push me and program me. I think its tough because I am working on the weak points..