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Old 01-18-2017, 10:02 AM   #1301
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- 13.1 have not done that workout since during that time period. My snatch has gone from 180 ish to 210 ish. My accessory work has been better more muscles to recruit. Did the workout 2 times in 2013. 164 and then and re did it later in the weekend 161 or so.

long warm up hip circle, shoulder stretch, bar work.

Warm up snatch power- 45,75,105,135,145,155,165 all felt good.

Class row and bands-

Re warm up snatch and burpees to the target.

3..2..1.. go..
Goal was to do the 40 burpees in 2:30 did that.
Got to the bar and did 20/10 (75#). My mind was in negotiation mode thinking should I do 15/10/5 then the over riding of my goal was stick to the plan.
4:00 min done 13:00 left.
Just work thru the 30 burpees efficient as possible. Strong and steady pace.
Load 135# on to the bar and just do singles. First single did not work the hips much and had to press out the bar. Second the same.. Coach Kyle said use your hips.. then from that point on they were easy. Finished the 28 singles skate.
Back to the burpees 20 of them.
Wanted 5 min for the last snatches but after the bar was loaded I had 4.5 min left. Coach Corey did a 170 score and Coach Kyle did a monster 176. After the pep talk Corey gave me I was determined to do more. The 165# felt great. Maybe 7 the first min. Then 5-6 a min from that point on.
Ended up 177. Happy about the snatch fatigued at that weight. If they had this again I would shoot for a little faster getting that 30 reps then the 10 burpees. Bring this one Castro!

Cool down and then went to get some BBQ ribs and chicken.

Last edited by Victor J McQuaide : 01-18-2017 at 10:27 AM.
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Old 01-19-2017, 10:29 AM   #1302
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- warm up hip circle and bands (10 min)
Stretch 20 min.

Warm up hamstrings- Bird feeders- these do a great job- 26#-70# 5/5

3 rounds
10 glute ham raises
:30 seconds hollow rock holds

Sumo dead lifts all 3 reps, pause at the top and smooth reps.
135,225,315,365,365,365,385 felt good.

Hang power clean drills- 95 lbs 8 sets of 3 just for form. Had better but good to do the drills. Wrist is still banged up doing this.

GHD back extended rows- all 10-12 reps- 45,65,75,85#

Toe taps from floor 5 sets of 10

Teach my fat burning class some peeps arrived early so had to attend to them.
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Old 01-20-2017, 10:54 AM   #1303
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- complete day off from the gym.
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Old 01-23-2017, 10:10 AM   #1304
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- Warm up hip circle, class warmup (planks, squat thrusts, jumping jacks) then more shoulder and hip warm up.

Bird feeders to warm up the hams. 26-70# 5/5 each hand.


Clean drills just for practice- 95# still don't have this down. Scooping into the body is not solid right now. Guess it will take a while to have the light bulb go on.

Warm up thrusters-
:20 seconds 1 rep with 70% or 170#. My wrist was just not having this. Did 10 rounds but my pinky was flying out and had to adjust while mid flight. Did not want to add insult to injury. Lock out on the wrist as not pleasant as well.

Coach wanted me to do 2 un broken MU EMOM for as long as I could. The mu were good this day. Wondered how long it would take. Then after broken do 1/1 for as long as possible. Ok here goes- 30 min later my hands were sore and the movement was breaking down.. two small blisters arrived and decided that was good. So 60 MU on the rings have not had that much volume ever.

Rowing for calories- per min working up to a max- 10,12,14,16,18,20,22,24 then go for it- 35 PR for me.

Testing out Box step ups.. the foot doesn't like the jumps-
10 min EMOM
Odd max box step ups 24"
Even plank hold

About 25 to 27 each min then completed the plank holds.

My wrist was not liking the empty bar front squats or the push presses. So declined on the class met con.

Stretch and floss.





Saturday- Warm up with class.

Metcon- partner workout-
20 min AMRAP
800 meter row buy in-
Partner A
3 man makers 50# dumbbells
10 pull ups
15 ball slams with 35#

Partner B holds plank when A is working

Think that we did about 4 rounds each.

Power snatch- pulls, drills then 15m EMOM- 135-180 the shoulders were sore and not the best day ever for power snatches.

Deficit Dead lifts- All 3 reps- 155,265,315, 335.. the body was not ready was super heavy.

Mop and go home.. my body was extra sore and parts very sore from the day prior. Flossing and stretching on the to do list.
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Old 01-24-2017, 10:59 AM   #1305
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- Coach Dawn met me at 5. Arrived early to warm up and get some strength in.

Stretch, air squats, bands.. feel good and ready. Bird feeders 26-70#

Front squats- Work up to a max.. Have not done anything over 300 in 2 years. My pr was #330.

135,185,225,255,275,305.. felt good so went for it.. 332# was heavy but pushed thru it. Happy about the pr with not having a front squat program much lately. My back is feeling better.

Enter Dawn… she did not tell me what we were doing.. its a surprise.

Wodapolloza masters workout #1.

Fran meets the Air Assault bike.

21 thrusters 95#
21 Pull ups
21 call on AAB
15
15
15
9
9
9…. that one was tough.

The leader at the event was Greg M 5:56 or so.. I did a 5:57 in the gym.
That one put me to the floor after struggling to catch my breath..

Tested the Glute ham raises.. they were easy and she was impressed.

Clean pulls from the floor- 95-255# had a good session. She was happy.

The cooled down and rowed for some calories. Struggling a bit with rowing was so tired from the Fran thing. Usually Fran doesn't do that much to me. 2:32 but maybe I just don't go that hard.

30,40,50 calorie efforts just focus on 20 cal per min pace or 1:50 per 500.

Stretch and watch TV. Cheat day with Ice Cream. Bad boy!
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Old 01-25-2017, 10:46 AM   #1306
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- shoulder rehab with Lisa.. tears for sure.

Tuesday PM- warm up, bird feeders 26#-70# each hand 5/5
Hip circle 5 min
Squats and ohs with bands.

Warm up clean and jerk for 13.3. 45,75,105,135.. then warm up T2B.

Singles all of the way fast transitions and push the t2b.

Enter 7 min of hell..
3 C and J 135#
3 t2b
6 C & J
6 t2b- this was the goal to do it in 1 min or less- Check

9 C&J
9 T2b- goal for 2nd min.. took about 1:05 little slow on the c&j

12 C and J- goal for 3rd min.. got 10 of them about in the min.
12 t2b- un broken

15 C & J-
15 T2b- was huffing and puffing- did them 6/5/4 should have gone 9/6

50 seconds left to do max c&j- Got 10 of them. Fast pace.

All singles
All fast transitions
100 Reps.. beat my 2013 by 6 reps and my practice 2 years ago 196 or so.
The wrist held up with the weight and pace.
Was tired after the workout and took a bit to recover so I know that I went hard. Did not fall on the ground so I know that I had more in the tank but overall good performance.

Cons- fell asleep and did not trust my fitness during set 12 and 15 of the clean/jerk.. lost about 2 or 3 reps time with lack of focus push.


Row 1:00 and 1:15 off for calorie 7 sets.
20,21,22,23,20,23,26 or so.

Sumo dead lift all 3 reps- 95, 185, 275 felt a bit heavy.. thinking I must be tired from the two met cons right? 345# thought oh no this is heavy… nutted up 375# then 395#.

Cool down, gym duties, water..

Overall a good workout day.
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Old 01-26-2017, 11:08 AM   #1307
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- hip circle and bands 10 min.

OHS dumb bell 10 reps each arm. 10,20,30,40 have not done this for a while.

Death by C2b last time was an ok 7.
This time ok 8 reps. That last 1" pull is hard and a weakness for me but thats why I'm doing it.

3 rounds of glute ham raises 10 reps-
200 meter row.

GHD extensions lat pull with pause- All 10 reps- 45,65,85,95 burns the butt.

3 sets of 10 toe taps- hip flexor work.

Had to teach my fat burning class.
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Old 01-27-2017, 11:42 AM   #1308
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Day off from the gym.
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Old 01-30-2017, 10:40 AM   #1309
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- long warm up, hip circle, bands, stretch.
Warm up the hams- Bird feeders 26-70#
Warm up the movements for the met con. Friday we have a long grueling met con usually in parts.

EMOM 2 min
40 dubs with Zeus
1 round of Cindy

Main focus was to expel zero energy in my system.

Rest 2 min
30/20/10
Box jump overs 30"
S2O 135#
After the box jump overs the s2o was heavy. Mostly did 10 or more rep sets. But too much rest in between.
7.5 min to do these 120 reps.

Rest 2 min.. the Coach told me that I was around Corey's time. ..
2 rounds
200 meter farmers carry with 50# dumb bells in each arm
20 hspu

The first farmers carry was so slow. Put down the bells about 4 times.
But then blasted the 20 hspu in good time. Looked at the clock was going to have to nut up on the next round to best his time. Ended up doing a run as fast as possible and set down… about 4 stops.. my GF passed me (she had small weights) and I decided I better speed it up. Ran inside did a 13/7 and finished :10 faster.

Was exhausted from the effort. Had to chill for a bit.

Clean pulls from the floor. Had a good session- 45-275# Feeling better doing this.

Then had my duties of Laundry and Trash.
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Old 01-30-2017, 10:46 AM   #1310
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sat- long warm up-
Bands, hip circle, stretching, bid feeders, row and glute ham raises 200 meters, 3x10 back to back. Glad that the GHR are now part of the warm up. Helped with the class.

OHS all times 5 each arm- 15,25,35,50# dumb bells.

Worked on the power clean from the ground. Found out that when I bend my arms I lose that big pull. So practice 45-195 then down to 125-195 then focus on just form. I am sure it will come but its going to take some time. On 95# I had the best feeling power clean ever. Slow pull, around my knees then scoop and pop.. I know its not much but its something.

MU but not for time. My body was not feeling that well. Little tired from the night prior.

3 UB mu did 6 sets.. the last set my form broke down a bit so decided to stop.

My foot will killing me from the night prior.. dubs, box jumps and running with the db.. so I iced it for a while. Seems to help a lot.

Took Sunday off to work on the house, yard work, cleaning, fixing it up a bit.
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