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Old 11-28-2017, 03:28 PM   #1561
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- caught up with rowing. Some good 500 meter efforts.

Push press- Got 185x5 then things went down hill. 215 was super heavy. Not the day. Still sick a bit.

80-90% metcon-
2 RFT
800 meters
20 dl 225#
15 strict hspu

11:30 ish.. was hacking up and not feeling that great. Good points kept moving and did both sets of 15 strict hspu un broken. First run was 3:30 and did 12/8 on the DL. Last set of DL went 12/4/3/1.

Weight is down to 186 but its sick weight. Usually each year I get sick for a week or two. Hopefully this gets me another 365 days of health.

Happy about getting even rowing. My endurance friends who cycle are rowing a bunch. One guy did a sub 18 min 5k after 3 other efforts of 5k. Heck I would be happy with a sub 19 min 5k hehe.
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Old 11-29-2017, 12:52 PM   #1562
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Row 2800 meters.

Bird feeders, strict t2b, l sit, shoulder kb upside down standing presses.

Still a little sick. Only had a short time. Had to get to meet a buddy and read some AA stuff.

Feeling un injured and happy about this. Happy that its not taking great efforts to repair or rehab the body. Now to get motivated to get into shape.
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Old 11-30-2017, 10:12 AM   #1563
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- warm up, Row 2800 meters, get ready for metcon and strength.

3 RFT- Total cap 25:00 min
5 bar mu- all un broken rested at top with my belly on the bar hehe.
10 clean and jerks 155#
20 box jumps
9:55 still a little under the weather and did not push that much. Par for the Vickster.

Rest of time to find a max on-
1 power snatch + 1 hang squat snatch- worked up to 175# happy with that complex. My hang snatch is not that good.

Some GHD and glute ham raises, stretching and chilled with my Rowing peeps.

Headed to a meeting but truck front end problems. 2.5 hours later tow truck arrives and gets it on the truck. What a long wait. Glad that this broke while going slow. If it were to break when I was hauling down the mountain on Sunday might not have my life. Thank you God for great timing!
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Old 12-01-2017, 10:06 AM   #1564
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- my 2nd in command was out today. Busy day at work.
Truck is down so got a ride from the little woman.

Warm up and row- 100's for accuracy. Mostly did 1 meter close and a few right on. 1:55 pace letting up at 75 meters. Every meter off had do hs walk 4'.

Good shoulder warm up.

Emo1:30- 6 rounds
5 strict pull ups
5 strict dips
1 rope climb
Completed in mostly 30-40 seconds.

Metcon-
20 min AMRAP
Run 200 meters
20 shoulder to overhead dumbbells 50# each hand
Run 200 meters
40' hs walk

5 rounds even. Happy about that. The hand stand walks for the first 3 rounds were un broken.. last 2 rounds not so much. Same for the s2o db's.

Row total of 2800 meters.


Session 2 at globo gym- did some accessory work- abs, stretching, shoulder stretch and rehab.

Dead lift- super slippery bar- sumo and conventional- worked up to 325# which felt super heavy.

Did some bike thing for a few min.. cooled down and headed home for some chow. Was super heavy. Got to sleep at 11AM solid 7.5 hours sleep.
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Old 12-04-2017, 11:06 AM   #1565
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- Rowing to get caught up I believe 5k and some accessory work. Active recovery.

Saturday AM- warm up-
5 rounds EMOM style
2 MU odd min
40 dubs even min

Just to get lose-

rest 5 min
20 min worth 1 min segments
Wall balls- average 20+
50# db snatch- 20 reps average
AA bike- 12-15 cal pathetic
rest

rest 5 min
AMRAP 15 min cap
55 bf burpees
55 c2b
55 cal row
55 hspu
Seriously hard to get going at 7AM- finished 20 hspu. Stuck in mud.

Partner workout-
20 min amrap
30 dubs
15 kb swings 53#
12 jumping lunges
1 min on and 1 min off. Total of 20 rounds. Was a hard workout.

Did gym projects for hours afterwards.

total of 1k rowing 1.8k deficit.






Sunday- meditation and rowing- 4k worth. Bike ride 6 miles on the cruiser.

Monday-
Warm up shoulder- 600 meters row to get caught up-
More hip warm up.

Build to a heavy 3 rep back squat- 315# this was at 7AM in the morning.

Metcon-
50 ball slams- 25#
40 t2b
30 S2O- 115#
20 C2B
10 burpee clusters 115#- took just over 9 min.. slow.

Not much on intensity-

Rode 6 miles on the bike.

Truck is in the shop waiting for parts. Good to pedal around.
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Old 12-05-2017, 11:10 AM   #1566
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday PM- row 2800 meters, rode my bike 6 miles to the gym.

Some GHD and glute ham raises-

Metcon- 10 min amrap
8 power snatches 95#
10 burpees
Paced event 7 rounds.

Tuesday AM rode bike 6 miles to work.
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Old 12-06-2017, 05:37 AM   #1567
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Sent you a PM Vic
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Old 12-06-2017, 12:12 PM   #1568
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday was just a bike ride in the AM. Off the rest of the day. Work is super busy right now.
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Old 12-07-2017, 03:28 AM   #1569
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

replied
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Old 12-07-2017, 10:26 AM   #1570
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- productive day in the gym- rowed 5.6k meters. Various speeds but faster than usual.

Warm up hamstrings and clean-
6 sets of 3 reps power clean- 70% or 175# completed felt good.

Class warm up- 6 min of 10 cal row, 40' burpee broad jump, one arm thrusters and bear crawl back to rower.

5 min to establish max clean and jerk- 3 attempts only- bar starts empty-
220, 237, 255# push press- PR happy about this

Rest 1 min then into 10 min amrap-
30 dubs
15 wall balls 30#
7 burpees
5 rounds plus 42

Rest 1 min

5 min to establish max clean and jerk-
start with empty bar-
190,215,237# very different but went up easy push press

Some ghd- about 50 reps
Cheer on peeps while our rowing club was going on.

Progressing along. Happy my oly is going up with out really doing that much with it. Getting PR's while almost 50 is fun. I have done 255# prior but it was a hang clean to a jerk.

Went to an AA meeting then purchased a heating blanket.
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