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Old 06-13-2019, 07:20 AM   #2101
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- went to the gym and met up with my club 777. They rowed and biked for about an hour. I did a little biking, shoulder rehab, stretching and some flossing. Nice to have a day off after 6 days in a row.
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Old 06-14-2019, 07:03 AM   #2102
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Re: 2014 45-49 Fittest on the Planet goal

Thursday good session- warm up hammies, shoulder and back-

Did some pick up heavy stuff, glute ham raises, bird feeders the usual. 50' of walking lunges 25,40# for more warm up.

20 rep back squat. Warm up- 45,95,145,200 x 20. Was challenging but a good start. 55% of max. Coach says do this 2x's a week so will do. I enlisted Coach Kyle to help me with this. Going to his garage gym on Monday's for 20x and some bb cycling.

Barbell Cycling- clean and jerk-un broken all sets 5 reps- 45,95,115,135,150,165 and happy about 185#

Dead lift- 95,145,195,245,295,345.

Some bike to keep warm-

Metcon-
3:00 work, 1:00 off 3 rounds for me
Buy in- 60' of 130# sand bag carry

10 wall balls 30# (6/4)
5 c2b

Did a total of 9 rounds. The buy in took :20-25. About :45 each round.

My hands have some wounds so I am taking it easy on them as best as possible.

12 min of bike to cool down.
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Last edited by Vic McQuaide : 06-14-2019 at 07:19 AM.
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Old 06-18-2019, 07:23 AM   #2103
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Re: 2014 45-49 Fittest on the Planet goal

Friday was family night. Went to watch my mom's choir. Was a good mix of classics and the 2nd half was some pop from 56/60/70 and 80's.

_______________________________

Saturday- good warm up showed up 30 min prior to the partner workout-

20 min amrap
Partner A rows 500 meters while partner B is doing this-
60 wall balls
30 burpees

I did this with Justin- we did 3 full rounds plus 9 wb. I think that I did approx 130 wb's and 60 burpees.

We almost got 5k in rowing. That is good considering we have some exchanges. I went out a little hot. Had to recover.

Rest and warm up squat clean-

10 sets 1 squat clean and 2 front squats
95,115,135,155,175,195,210,225,240,250. Was happy with this. I have not gone heavy in a while. 91%

4 min of hell- scheduled for 10 min but went out way too fast.
1 ring MU/ 3 thrusters
2/6
3/9
4/12 I was just testing it out. Failed

15 min of the bike.

Changed into bathing suit and headed up to Alpine lake for session 1 of swim training for the games. Coach Dawn, Crystal and Caden joined me. Was two swimmers and two paddle boarders. Ended up swimming total 300+ meters. Next time will be 500 total.

_______________________________________

Sunday with Jeff. Good warm up hammies and shoulder rehab-

10 min emom
80' carry 130# sand bag
1 rope climb

Completed it.

20 min Cindy-
5 strict C2B
10 ghd
15 cal - with two of the rounds had to be air runner

Did some other warm up/cool down stuff.

_______________________________

Monday AM with Taylor and Corey- long warm up

3 rounds
15 cal aa bike- last round I put a hurting that bike.
8 burpees
1 snatch complex

Work up to a heavy squat snatch with 2 overhead squats-
95-185#

20 back squat test- 205# x's 20. Going up 5# per attempt.

Warm up the metcon-
400 meter run
20 ring mu
400 meter run
20 bar mu
400 meter run
40 t2b
400 meter run
5 ring mu
5 bar mu
20 t2b
22:30 ish.

pros- bar mu were - 7/7/6, t2b were solid, finished strong with 5 bar mu right into t2b.
cons- ran way too slow. I was futzing around with the hand grips too much.

Cool down and stretch


Monday PM-
Good long warm with hammies and shoulder rehab.
Box jump overs, step overs and box jump overs.
Some 20 cal efforts on the bike, ski erg and rower.

Work up to a heavy dl- 45-410#. Was session 5 in 3 days. Not feeling too strong. More stretching.

Get ready for the metcon-
3 rft
50 dubs
15 dl- 225#
15 t2b
5:27 super fast.

Cool down and drink my recovery shake.

Overall great weekend of exercise and family time.
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Old 06-19-2019, 08:56 AM   #2104
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Re: 2014 45-49 Fittest on the Planet goal

Took of Tuesday. Did 5 sessions in 3 days. Feeling good. Did some shoulder rehab. Chilled.
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Old 06-20-2019, 07:14 AM   #2105
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed long session. Great hammie and shoulder warm up/rehab-
3x500 on the rower- 2:30/2:15/1:55 pace
8 min on the bike erg-
30 reps un broken on the ghd. Starting my push to get up to 50+ easy un broken.
Glute ham raises - 2x10

Wall balls- all 10 reps- 15/20/25/30/35 each min on the min.

Deadlift- all 5 reps focus on lifting with the hamstrings and pushing from the heals- 135/185,215,245,265,275,285,295,305,315 every :90

EMOM- started out with 1 power snatch and 1 hang squat snatch- 75-155# then 1 power snatch - 165,175,185,195# most I have powered in a while. 95% of max.

Warm up un broken. I tried Coach Mikes hand protection grips. Wow if you grip and execute them they really help you hang onto the bar. Did about 20 c2b with them on. Warmed up some unbroken reps on Power snatch 135.

10 min time cap or when I run out of un broken reps-
2 135# power snatches
2 C2B
4 ps
4 c2b
6 ps
6 c2b
8 ps
8 c2b
10 ps
10 c2b
I could not hit a set of 12 so the workout was over. I have been working on some barbell cycling. The games plates bounce so much and the lanes are narrow. So doing singles can cause you to have to re center the bar each time thus wasting some valuable time and energy.

I lasted 6 min on un broken.

Erg bike, more stretching and chilled for a bit.

Happy about 195# power snatch and the 10 un broken fatigued snatches. Going to look into the RX hand grips and put them into the mix. I love the JAWS but they don't help with the grip just with the rip.

42 days or 7 weeks from today.
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Old 06-21-2019, 07:09 AM   #2106
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday with Coach Kyle. Good warm up with hammies and shoulder rehab. Some stretching, bird feeders, glute ham raises. Normal stuff.

8 min bike and some rowing to get the pulse going.

Warm up metcon and set up workout.
Partner a works and partner b rests then change
20 cal AA bike/ 50# medball/sand bag carry 80' / 25 reps of s2o- 75#
20 cal AA bike/ 80# mb/sb carry 80'/ 20 reps of s2o- 105#
20 cal AA bike/ 100# mb/sb carry 80'/ 15 reps of s2o- 135#
20 cal AA bike/ 130# mb/sb carry 80'/ 10 reps of s2o- 165#
20 cal AA bike/ 150# mb/sb carry 80'/ 5 reps of s2o- 195#

The workout ended up being 22:00 min basically 2:00 plus on and the same off. Bike efforts were :37 up to :60, all the carries minus the last one were straight thru. All of the s2o were unbroken (that was the goal). It was a very hard workout. That bike and 5 rounds wore you out. I was going to do the class after but I needed to stretch out and do some serious back recovery.

Rode the bike erg to cool down and drink my recovery shake.

Today my back is fine so happy about that.
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Last edited by Vic McQuaide : 06-21-2019 at 07:25 AM.
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Old 06-23-2019, 03:33 PM   #2107
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- was just a grinder metcon.
Usual warm up with extra hammies-

20 rep back squat 210# felt good.

Warm up metcon- burpees, running and thrusters

30 min time cap-
800 meter run
40 thrusters 95#
40 burpees over the bar
600 meter run
30 thrusters
30 burpees over the bar
400 meter run
20 thrusters
20 burpees over the bar
23:20ish.

That was an uncomfortable grinding workout.

I was on the ground for a good 5 min. I was spent.

Ice jacket cool down, recovery shake and the erg bike.

________________________

Saturday- Day 4 of working out-

Warm up with bike, row, bird feeders, ghr, good warm up with class with rowing, burpees.

20 min partner workout, I did it with Bronda from Club 777.
Partner A hold db
Partner B-
40' walking lunge
5 burpees
10 t2b
5 burpees
40' walking lunge

I did my part in :90 or less. Maybe about 6 rounds for me.

Oly-
1 squat clean
2 front squats
45-200 then judged my friends metcon for the Masters comp "The legends"

I had 20 min worth of cool down with bike and stretching.

Watched Gracen for about 5 hours. Took him to the mall.

_________________________________


Sunday with Jeff and Coach Dawn- Long warm up with hammies and shoulders, rowing, bike riding, bands-

3 rounds-
15 cal ski erg
1 peg board
completed

Modified Cindy-
5 150# d-ball over the shoulder
10- burpees over the jerk boxes
15- c2b
5 rounds 15 reps. Was a serious grinder. No rest for the wicked.

80' yolk-
125/175/225/275/325/375/425/475

1 ring mu/5 dips 5 rounds not for time. Last round did 15 dips.

Cool down the trained my father for 45 min.

_________________________________
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Old 06-23-2019, 05:27 PM   #2108
Steven Thunander
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Re: 2014 45-49 Fittest on the Planet goal

Pretty interesting to see an active log here. Keep up the good work.
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Old 06-25-2019, 07:10 AM   #2109
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thank you Steven.

I got a sore throat after Sunday's session. I drank tons of water and pounded max vit-c.

I feel better now. I am having a self inflicted de load week. Just easy stuff till Friday. Will get in some rehab, some squat, oly. Nothing competition. Will set up a 4 day games simulation for Fri/Sat/Sun/Mon. That will be fun. Being super compensated rest will help out.

My right ankle is a little off. I needs some rest also. That 475# yolk carry might not have been the best for it. But it was fun.

I gonna invite some beasts to come and play this weekend.
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Old 06-27-2019, 10:20 AM   #2110
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday guzzled water and no working out.

Wed- 12 min on the bike and some rowing. Worked on my ankle is a bit on the sore side. But workable. No Dubs or heavy walking with objects for a while.

36 ub ghd's. That was hard.

Got some new RX grips and worked with those. Maybe 30-40 c2b and 20ish t2b.

Some rehab then home to chill and help with Gracen. He took 2 steps yesterday.


Going in tonight for some work with Kyle. Nothing crazy like last week. Just some barbell work along with a cardio piece.
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