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Old 07-07-2018, 11:41 AM   #1791
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- did 20-30 glute ham raises and some echo bike during the day. Hip circle a bit.

PM- normal warm up and some rowing.

Work to a heavy dl- 45-425# not the best day.

2 8 min amraps- the gym was hot. Was 111 degrees out during the day. So the gym must have been 100 degrees. Ughh!


10 s2o 50# db each arm
40' hs walk
Did 4 rounds plus 11 reps

rest 2 min
10 hang db clean and jerks
10 t2b
4 rounds even. nothing much to give this nite.

More rowing. Owe some meters-


Saturday 7-8:30 AM.

Normal warm up and some rowing.

Complex-
1 clean dl
1 hang squat clean below the knee pause :02
1 split jerk
10 rounds every 2 min.
95-210#

Drop to 195 and do 4 squat cleans and jerks.

15 min amrap partner. David B with me.

40 cal on AAB
30 syn. wall balls 30#
20 box jump overs.

It was hot. David is a beginner.. 3 or 4 rounds.

Going forward-
Monday- AM- accessory work
PM- hard metcon with dl practice

Tuesday- AM - accessory work
PM- Medium workout

Wed - PM just row, ski erg and AAB

Thursday - day off from the gym

Friday- AM- accessory work
PM- Hard workout and DL, sand bag and d bag work

Saturday- AM Hard Workout

Sunday- my MU, row and rope climbs and a swim now and again.

So about 9 sessions. Try my best on those 3 hard sessions. If I feel like it take another day off.

This week I did not get a proper day off. 4th of July kind of knocked my schedule a bit.

Still need to find training partners.
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Old 07-09-2018, 12:25 PM   #1792
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

My boat arrived from New York. Worked on it for several hours both Sat and Sunday. Had fun. Changing the name to Fifty1Shifty

Did not workout on Sunday complete day off from the gym.

Back on it for Monday AM and PM workout.
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Old 07-09-2018, 04:04 PM   #1793
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday AM at the office-
100 ghd
300 cal on Echo
600 meters on the Air runner

Going in tonight for some db squat snatches, dl, running and dubs.
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Old 07-10-2018, 05:01 AM   #1794
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Where does the name “Fifty1Shifty” come from Vic ?
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Old 07-10-2018, 10:58 AM   #1795
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Its a 1951. I like the 5051 because it the sign of crazy. Like crazy to own a wooden boat. Shifty sounds like fifty.

Cheers
Vic
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Old 07-10-2018, 11:01 AM   #1796
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- complete rubbish.. well lower than my expectations.

Evening- hot in gym.

Warm up. Rowing

Squat snatch with db- 15-70#. My left arm lags and my right arm is money.

MU practice check in- 1,2,3,4,5,5 no go on the 6th. My hands were hurting a bit.

Dead lift find a heavy 5 rep- 45,155,245,295,345,385x5 that was super heavy.

4 rft
400 meter run
50 dubs
9:23 I just could not get going fast. I thought easy 8 min. Run 1:30 and :30 dubs. Well not so much. First round I was going fast or so I thought 1:38 split.

More rowing to close out the night. I owe 1.5 days.


Tuesday AM- went to the gym and rowed, 1000,750,500,250, 250.

Doing some more accessory work then evening session. Not every day can be a good one. Just do your best; while being smart.
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Old 07-10-2018, 01:22 PM   #1797
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post
Alex,
Its a 1951. I like the 5051 because it the sign of crazy. Like crazy to own a wooden boat. Shifty sounds like fifty.

Cheers
Vic
Cool Vic, very cool.

So you are now the crazy sailor ahoy captain
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Old 07-11-2018, 08:58 AM   #1798
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- went in a rowed 3k. AM.

PM- Normal warm up.

Squat snatch followed by 4 OHS- 45,75,95,125,145,165,185, 205F, 205F back down to 145 just ss- 165,185F but because I missed almost back, 205# almost got it. Overall not my best day but I have been power down for a bit.

AAB- 70 cal

Warm up the metcon-
6 sets of clean, hang clean and jerk and thrusters.
2 min on 1 min off-
15 bar facing burpees buy in
Rest of the 2 min do
Set 1- power cleans 135- 15 reps
Set 2- hang clean and jerks- 115- 12 reps
Set 3- thrusters- 95- 12 reps
Set 4- power cleans 135- 12 reps
Set 5- hc&j- 115- 11 reps
Set 6- thrusters 95#- 12 reps

That was alot of bf burpees

More rowing to get to just owing 1/2 day.
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Old 07-12-2018, 08:28 AM   #1799
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- rowing and ski erg. About 5k worth of rowing and 1k of ski erg. Still really hot and humid in the gym. Ugh!

Taking off Thursday. Got the new name on the boat last night. Now to build up the varnish over it. Waiting for a part for the engine then might be able to take it out on Sunday. Fingers Crossed.
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Old 07-13-2018, 11:57 AM   #1800
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday am at the office-
100 ghd 4x25
200 echo cal-
:50 worth of l sit

Gotta work on these.

Diet is better. Exercising a little self control.

Going in tonight for some DL and the workout. Rowing/c&j, wall balls, push ups, farmers carry
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