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Old 08-14-2014, 08:37 AM   #401
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed-
Push press- 75,95,135,155,175,195,215,225,230 hard one.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

6,6,6,5,5.5 total of 28.5 rounds.

Did this 2 years ago and here was the results and notes.

5,5,5,5,4 total 24 rounds. Not too bad for the first time. Might be able to do 2-3 more rounds with some motivation from a partner. In the almost 6 months in cross fit I have not done the same workout two times. Would be interested in doing the same workout as 5 months ago just to see the progress.
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Old 08-15-2014, 02:51 PM   #402
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took off Thursday.. baby moma drama!

Friday AM- Deadlift- 135,185,225,275,315,365,395,415,435 hard pull, 365x2.

Headed in for the met con tonight. Row, dips, power snatch and overhead lunges..
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Old 08-16-2014, 11:40 AM   #403
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday-PM was
20 min AMRAP
2K row buy in 7:40 row 1:55 pace
10 rounds completed
4 ring dips
6 snatch 95#
8 alternating overhead lunges

Was happy about the result.. still could have pushed more... gotta find that push gear.
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Old 08-18-2014, 10:05 AM   #404
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday-
Squat clean 30 Min OM.
135 up to 245# easy but 255# was a F,F..

Lumberjack Hero Wood- For time
20 DL 275#
400 meters
20 KB swings 70#
400 meters
20 OHS 115#
400 meters
20 burpees
400 meters
20 C2B
400 meters
20 Box jumps
400 meters
20 squat cleans 115#
400 meters
24:17

Took Sunday off to be with the team at the LCI.. they did great. some beast teams for sure
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Old 08-19-2014, 11:29 AM   #405
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
Light warm up Row
All 5 reps back squat-
135,185,215,245,275,290x5 medium

Squat practice- weight back on the heals, slower pull to the knees, keeping the bar closer-
65,85,95,115,135 then reps with 135

Muscle ups- 1,1,2,3,3
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Old 08-20-2014, 08:38 AM   #406
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday,
Worked up to a heavy from the blocks split jerk- 250# then a bunch of 205's for practice and form.

C and J practice- 145# every :10 for 2 min
155# every :12 for 2 min

Gym closed time to go home.
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Old 08-22-2014, 12:23 PM   #407
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed-
GTShoulder- 95,135,155,175,185,195,205,215,225,235,245,265,275 PR hang

13 min cap-
3 RFT
13 Thrusters 165#
21 HS Walk
9 M/U
21' HS Walk
Completed 2 rounds plus 6 thrusters.. the whole workout was a bruiser.
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Old 08-23-2014, 09:47 AM   #408
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- Squat snatch- 45,75,85,95,105,115,125,135,145,155,165,175 and failed on 185 3 times. New form working out ok.. I think that its going to take a bit go get up to my pr but will go past it with proper form.

Max 185 front squat 21 reps.

4 rounds of 3 min on and 1 min rest.
3 135# snatch
6 Push ups
9 Wall balls

R1: 4 rounds minus on wall ball
R2: 3 rounds plus 5 wall balls
R3: 3 rounds plus 3 snatch
R4: 3 rounds even
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Old 08-25-2014, 09:44 AM   #409
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- Deadlift- 135,185,225,275,335,365,395,405,425

Metcon 21,15,9- Dead lift 225# and OHS 135#
6:33 RX



Sunday- push press max- 95,135,155,165,185,205,215,225,235,245,255, 267# pr.. yeah..

prison rules- 3 Ub every :15
Power snatch 16 rounds of 3 reps total of 48 in 4 min
Clean and jerk- 16 rounds of 3 reps in 4 min
Thrusters- 16 rounds of 3 reps total of 48 reps in 4 min

That was a hard one. Starting at 95# going up 5# each week.
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Old 08-26-2014, 10:22 AM   #410
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
worked on hang squat snatch with a 2 second hold at the bottom then straight to a squat snatch.. 45-165#.. then did back squat x5 reps 2 second pause- 95,135,185,205,225,245,275# then did pistol work 26 alt in 1 min.. with about 20 reps warm up.
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