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David Boyle
04-25-2012, 06:37 PM
20120426

Had to do my heavy day back a today..due to some time contraints for tomorrow.

500m row warm-up

Snatch
95lbs x 5
115lbs x 3
125lbs x 3
135lbs x 2
145lbs x 1
150lbs x 1
165lbs x 1

Clean & Jerk
145lb x 3
150lbs x 3
170lbs x 2
180lbs x 2
190lbs x 1
205lbs x 1
220lbs x 1

Front Squat
185lbs x 1
225lbs x 1
260lbs x 1

SLDL
185lbs x 3
205lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3

*todays snatch's felt great...clean & jerks felt rough...I'm sure it was from the conditioning I did yesterday. Tomorrow is going to be a kettlebell day.

Later on did

"JT"
21-15-9 reps
HSPU + Ring Dips + Push-ups.....

Stupid smoked w/ this...it took me forever...lol

David Boyle
04-26-2012, 06:44 PM
20120427

Taught a KB class today.

Then did the following Hero WOD from X-Fit:

"The Seven"
7 rounds:
7 Handstand pushups
7 Thrusters @ 135lbs
7 Knees 2 Elbows
7 Deads @ 245lbs
7 Burpees
7 Kettlebell Swings @ 70lbs
7 Pullups (kipping)

Had a 30min time cap on this...got 5 rounds in 29:58.

This was actually a pretty cool workout...had a mental train-wreck element to it at first...even though I was only able to do 5 rounds, I felt like I earned them. Took some breath breaks through out..didn't do it like a rabid hamster on a wheel.

David Boyle
04-30-2012, 12:09 AM
20120430

Felt horrible today...2 day hungover from Fri/Sat night. Gotta stop poisoning my body like that...for real. I was smoking ciggerates, drinkning shots, beer, eating pizza, and just being a total glutton.

Snatch
140lbs x 3 x 2 / 140lbs x 2 x 3
*felt weak and unbalanced with these. When I started to slow down w/ the 1st pull, I felt better. Again I blame the last 2 days on this.

Snatch Pull
180lbs x 3 x 2 / felt so weird and I know I was not doing them correctly...dropped the weight to 155lbs x 3 x 3

Paused back squat
225lbs x 4 x 5
*these felt good...light weight, but I made sure to get a good pause down in the hole

Conditioning:
"Tactical 10" w/ 24kg KB
Sprawl + KB snatch + KB swing + KB clean
Did 46 total....23 complex each arm

David Boyle
04-30-2012, 06:27 PM
May 1 2012

Jerks
135lbs x 5
185lbs x 1
225lbs x 1
235lbs x 1 x 3

Power Snatch
135lbs x 2
145lbs x 2 x 5

Push Press
135lbs x 5
165lbs x 5 x 3

Conditioning:
MARSOC short Card x 1
18:33

David Boyle
05-01-2012, 06:10 PM
20120502

Weight felt a little heavy today...but good at the same time.

Cleans
195lbs x 3 x 2 / 195lbs x 2 x 3

Supposed to do clean pulls at 95% of clean, but until I get a good tutorial on how to properly do these, along with snatch pulls..I'm thinking about not doing them...maybe I need to get some straps???

Front Squat
235lbs x 3 x 3 (got kicked out of the gym early for a site survey...had 2 more sets left....:mad: )

David Boyle
05-02-2012, 09:33 PM
Last night:

Front Squat
235lbs x 3 x 2 sets

Conditioning:

155lbs Hang Power Clean + Jerk
1,2,3,4,5,6,7,8,9,10 reps w/ a round of Cindy (dead-hang) between each section.


May 3 2012

Went off the grid today on my program and didn't stick to the percentages.

Power Clean
185lbs x2
195lbs x2
205lbs x2
215lbs x2
225lbs x1

Hang Snatch
135lbs x 2 x 5 sets

Push Press + 3 Overhead Squats
155lbs
175lbs
175lbs

David Boyle
05-03-2012, 08:23 PM
May 4th 2012

3x10 (5/5r) KB press (70lbs)

Worked on some L-Pullups afterwards...did like 3 sets of 5.

Conditioning:

Ross Training Sequence Fatigue Challange w/ FLAK jacket

5-Rounds:
10 burpees
50m sprint
10 plyo pushups
50m sprint
15 diamond pushups
50m sprint
10 tuck jumps
50m sprint

Took a lot of breaks...took this pre-workout drink called "bull nox"...made me feel like shite. 25:00ish.

David Boyle
05-07-2012, 07:07 PM
May 8 2012

Snatch 135lbs x 3 x 5
(had to workout in the main gym today...iron plates. Didn't want to go heavy and risk dropping anything...really focused on the hip/catch today. Sometimes I would hit it...other times not. )

Snatch Push Press
135lbs x 3
185lbs x 3
205lbs x 3
225lbs x 0 (dont' know, couldn't get it to go w/o using a jerk)
205lbs x 3
205lbs x 3

Snatch Pulls
185lbs x 2 x 5
*felt good w/ these.

20 rep back squat (low bar w/o belt)
225lbs x 20
*1st time ever doing 20 rep squats....the weight was low, but I'm going to use this as my beginning standard and increase from there.

Conditioning:
-30 burpee "over the box" jumps @ 24"
-30 toes 2 bar
-30 push jerks @ 135lbs
1000m row

14:57

First time doing burpee box jumps..did my best to do them unbroken, but after back squats my legs were kinda like jello

Toes 2 bar = 10/10/5/5

Push jerks = 10/10/10

1000m row was done in 4:00ish

May 7 2012 / May 6 2012 Rest days

May 5 2012

Worked on muscle ups w/ the rings at the barracks. Did like 5-6 singles...suck at these.

Conditioning:
A. 10,9,8,7,6,5,4,3,2,1 - Ring Pullups
B. 10,9,8,7,6,5,4,3,2,1 - Ring Dips
C. 20,18,16,14,12,10,8,6,4,2 - 2 pood KB swings (american)

Not a bad workout...its been a while since I did vertical swings w/ a 2 pood. I made sure to explode w/ the hips and not do a vertical front raise.

David Boyle
05-08-2012, 07:04 PM
May 9 2012

Bench Press
225lbs x 6
225lbs x 5
225lbs x 5

Afterwards did some pull-ups.

Have a PFT this Friday (11 May)...not feeling too confindent right now...lol. I feel pretty heavy and sore. Pullups have been feeling somewhat difficult. Don't know...this maybe the 1st year since 2004 I haven't gotten 20...:confused:

Anyways I'm going to take the rest of the day off today and tomorrow. Stretch, hydrate, cut a little weight...haha, and stretch/hydrate some more. We'll see....

Derek Simonds
05-09-2012, 06:10 AM
Good luck on your PFT. I bet you will still get your 20. With the adrenaline flowing and knowing you have hit it for 7 years in a row that is pretty good motivation.

David Boyle
05-13-2012, 09:46 PM
hey thanks Derek! Yea actually had a pretty good showing. Did my 20 and ran 20:20 on my 3 mile run. Best run in years.

David Boyle
05-14-2012, 03:09 PM
20120513

Snatch @ 140lbs 5x3

Cut my thumb over the weekend..pretty deep. I taped it and when I did these snatches it burst open...blood everywhere. Freaking sucked. Couldn't finish my olympic lifts...had snatch pulls and snatch balances left.

Conditioning:

3,6,9,12,15,18,21 reps:
Hang power clean + press + back squat + push press complex @ 95lbs

No time did this w/ a few other people.

May 13 / May 12 Rest Days

May 11 2012

PFT in the AM
20 pullups / 100 crunches / 20:20 3 mile run - 286 score. Best score since 2010.

I ran once this entire month...I believe if I would've ran more and prepared, I could've gotten a sub 19 possibly. Still I'll take that time anyday. I hate running!

Afternoon training:

Shogun Crossfit WOD

12,9,6,3 reps of
KB swing @ 70lb
1 arm KB thruster @ 70lbs
kipping pullups
GHD situps

11:11

David Boyle
05-15-2012, 03:34 PM
20120515:

Clean & Jerk x 2 / Power Clean & Push Jerk x 1
190lbs x 5 x 3

Squat
235lbs x 20

David Boyle
05-16-2012, 03:51 PM
20120516

around 2000. was going to take the night off...ate a big plate of dinner...decided to go to gym anyways.

Snatch from blocks (below the knee)
150lbs x 5 x 2

A. Bench Press
230lbs x 6
230lbs x 5
230lbs x 4

B. Dumbbell Rows
90lbs x 8
90lbs x 8
90lbs x 8

Conditioning:
30 back squats @ 135lbs
20 dead-hang pullups
10 push jerks @ 135lbs
20 front squats @ 135lbs
20 deadhang pullups
10 over-head squats @ 135lbs
20 dead-hang pullups
10 push jerks @ 135lbs

David Boyle
05-16-2012, 08:19 PM
20120517

Active Rest

@ shogun crossfit

"Fran"
21-15-9 reps:

95lb thrusters + Kipping pullups

3:31 PR

My arms went dead at the 15-9 rep mark. Thrusters were unbroken.

I think last night's conditioning was a factor. Its all good though. I'll take that time.

David Boyle
05-17-2012, 08:41 PM
20120518

@ shogun crossfit

Snatch
95lbs x 5
135lbs x 3
155lbs x 4
160lbs x 1
170lbs x 1

Conditioning:

4 rounds in combat boots
10 snatch (squat) @ 95lbs
20meter shuttle run

5:24

David Boyle
05-22-2012, 09:07 PM
20120523

Snatch 150lbs 5 x 2
(w/o drop///had to catch and lower to deck)

Clean & Jerk 200lbs 4 x 2
(w/o drop///had to catch and lower to deck)

Squat
225lbs x 8
245lbs x 8
255lbs x 5
275lbs x 5

Conditioning:

9 rounds (no time w/ rest breaks...around 19ish minutes give or take est)

3 power cleans @ 205lbs (w/o drop///had to catch and lower to deck)
6 hand release pushups
9 air squats

Took the weekend + Mon/Tues off....feeling under the weather etc etc.

Felt good today to be back in the gym. Had to workout in the main gym...so couldn't drop the weights....kinda sucks on clean and jerks...but 200lbs wasn't too bad.

David Boyle
05-25-2012, 09:41 PM
20120525

3 position snatch (low to high)

135lbs x 7 x 1

First time doing these. Weight felt super light.

Conditioning:

5 rounds:

185lb behind neck power jerk
10 burpees

Didn't time it. Blasted through it though.

Hang Clean to Barbell Press

135lbs x 3 sets of 5 reps

David Boyle
05-30-2012, 03:39 PM
20120530

500m row warm-up

Hang Clean & Jerk
135lbs x 3
155lbs x 2
175lbs x 2
185lbs x 2
195lbs x 2
205lbs x 2
215lbs x 2

2 Hang Snatches on the minute for 5 minutes @ 135lbs

Pause Back Squats
225lbs x 3 sets of 5 reps

Press
140lbs x 5
145lbs x 5
150lbs x 5

Sprints on treadmill
45 sec on 60 sec jog x 5 rounds

David Boyle
05-31-2012, 01:46 AM
20120531

Last day in Okinawa!

Shogun CrossFit WOD

7 rounds:

7 deadlifts @ 275lbs
5 lateral burpees over bar
1 full gasser (around 190ish meters)

17:10

This sucked. My gasser was more literal than figuartive if you know what I mean...not a bad wod to close the time spent here in Okinawa and with the Shogun people. Can't beat a free of charge Crossfit gym!

David Boyle
06-01-2012, 04:18 AM
20120601

Had to get up today @ 0400 to catch a flight out of Okinawa to Iwakuni... Hurry up and wait game.

Was going to take today off and rest, eat, and meditate. However sitting in a barracks room staring at the walls....well I'm not going to do that.

500m row Warm-up

Snatch
Superman catch drill w/ bar
95lbs x 5
135lbs x 2
155lbs x 2
165lbs x 2
170lbs x 2
175lbs x 1 (tried 2 more times...got it up and in the hole, but kept leaning forward...need some Oly Shoes!!!!...chuck taylors don't cut it!)

Clean & Jerk
175lbs x 10 sets x 1 rep (1 rep on minute for 10 minutes)

Conditioning:
(from outlaw crossfit)

9-6-3 reps:
Power Snatch + Snatch balance @ 115lbs
high box jump @ 44"

8:07

Made sure to not blast through the box jumps...had to stack bumpers on the 24"...didn't want to bust my legs open.

-3:00 Plank series

All and all a good session. Felt good and strong after everything. Not gassed.

David Boyle
06-04-2012, 06:22 PM
20120604

500m row warmup

Clean & Jerks
135lbs x 5
155lbs x 2
185lbs x 2
205lbs x 2
215lbs x 2
225lbs x 2
225lbs x 1

Snatch on minute for 10 minutes
145lbs

Conditioning:
9 hang power snatch @ 135lbs
50 mountain climbers
7 HPS @ 135lbs
50 mountain climbers
5 HPS @ 135lbs
50 mountain climbers

7:00

20120603

Rest

20120602

Front Squat
185lbs x 3
225lbs x 3
235lbs x 3
235lbs x 3

Push Press
135lbs x 5
155lbs x 5
175lbs x 5
185lbs x 4
185lbs x 5

David Boyle
06-05-2012, 08:21 PM
20120605

Back Squat (highbar)
235lbs x 3 sets of 5

Press
135lbs x 5
155lbs x 5
155lbs x 5

Conditioning:

Kettlebell workout I made up...using 24kg

-2 handed swings x 30
-Clean & Press x 15 L/15 R
-Snatch 15/15
-Front Squat 15/15
-Laying down pullovers x 10
-Snatch 20/20
-Jerks 10/10
-Over-head Squats 10/10
-Cleans 15/15
-Cross Chops 10/10
-Military Press 15/15
-Tame the arc cleans 10/10
-Plyo Pushups 10/10
-Flip Swings x 20
-Figure 8's x 20

afterwards worked on some box jumps....jumped up to 48".

David Boyle
06-12-2012, 11:03 AM
Last few days of training:

20120612

Heavy bag warmup
MARSOC short card x 1
Heavy bag

20120611

Snatch
160lbs x 3
160lbs x 2 (1F)
160lbs x 1 (2F)
160lbs x 3

Snatch Pulls
185lbs x 4 x 5

High bar back squat
245lbs x 5 x 3

Conditioning:

9-7-5-3 reps:
Power Snatch + Snatch Balance @ 135lbs + 43" box jumps
12:00

20120610-20100609
Rest day

20120608

Power Clean + Front Squat
135lbs x 5 x 2
177lbs x 3
199lbs x 3
220lbs x 3
231lbs x 3 (clean)

Power Clean + Push Press
135lbs x 5
177lbs x 5
187lbs x 5
187lbs x 5
187lbs x 4

20120607

Snatch
154lbs x 5 x 3

Snatch Pull
177lbs x 5 x 4

GHD situps x 2 x 10
KB Side bends x 2 x 10

20120606

155lb power-clean & jerk 1-10 ladder
w/ 1 RD of Cindy in between

no time taken.

David Boyle
06-13-2012, 10:57 AM
20120613

Felt weak today...not enough sleep.

Clean & Jerks
100kg x 5 x 2

Clean Pulls
110kg x 5 x 4

Front Squats
102kg x 3 x 3 (not enough time for last 2 sets..felt heavy...thinking about programming my front squats on different days than my clean & jerks)

David Boyle
06-14-2012, 08:53 AM
20120613 later session

A. Power Cleans x 5 @ 90kg
B. Kettlebell Press x 5/5 @ 32kg
5 rounds

4 rounds on heavy bag @ 5:00

A. Kettlebell Snatch to Windmill x 5/5 @ 24kg
B. Ketttlebell Jerks x 10/10 @ 24kg
C. 44" box jump x 5
2 rounds

David Boyle
06-14-2012, 02:38 PM
20120614

3 position snatch (full/hip/below knee)
40kg x 2
50kg x 2
60kg x 2
70kg x 2

afterwards did some box jumps and monkey vaults.

David Boyle
06-18-2012, 07:39 AM
20120617

2 mile run
kettlebell complex's
10minute Bas Rutten MMA workout

20120616
Rest Day

20120615

Snatch
10x1
60kg,70kg,72kg,75kg,79kg,79kg,80kg,82kg(PR),85kg(m iss),85kg(PR)

Clean Pull x 2 + Hang Clean (knee) + Hang Clean (hip)
60kg,80kg,90kg,95kg,95kg

Back Squat (high-bar)
265lbs x 3 sets of 5 reps

David Boyle
06-18-2012, 01:59 PM
20120618

Snatch Pull x 2 + Hang Snatch (hip + knee) x 1 x 5
60kg
70kg
75kg
75kg
75kg

Clean & Jerk x 2 x 5
70kg
90kg
95kg
100kg
100kg

Back Squat (highbar) x 5 x 3
275lbs
275lbs
275lbs

Conditioning:
3 rounds
7 power cleans @ 185lbs
30 over-head lunges holding 45lb plate over head
15 wall balls @ 20lbs/10ft target

Planks x 3:00 (Front/Left/Right)

David Boyle
06-19-2012, 03:00 PM
20120619

Double Kettlebell Press @ 70lbs
5x5

Conditioning:
MARSOC Shortcard x 1
19:00

David Boyle
06-20-2012, 02:08 PM
20120620

Snatch
60kg
60kg
69kg
74kg
78kg
80.4kg (miss x 3)
78kg
74kg

Didn't feel good today.

-Wasn't aggressive enough...
-All misses I was down in the hole, w/ weight overhead...
-Felt unstable in the overhead position...
-Weight leaning forward..

I did smoke the shoulders/chest yesterday...don't know if this was the reason.

Hang Clean (hip) + Hang Clean (knee) x 5
70kg
80kg
90kg
92.3kg
92.3kg

Front Squat x 3 x 3
235lbs/235lbs/235lbs

David Boyle
06-21-2012, 07:29 AM
20120620
*afternoon session*

Done in boots and utilities

9-7-5-3 reps:

135lb power snatch + snatch balance
43" box jump

no time taken...

Hang snatch (hip)
135lbs x 3
145lbs x 3
155lbs x 3
165lbs x 1

Planks series 3:00 (front/left/right)

David Boyle
06-21-2012, 02:39 PM
20120621

Clean and Jerk x 10 x 1
133lbs x 5
173lbs x 1
183lbs x 1
183lbs x 1
203lbs x 1
223lbs x 1
233lbs x F
233lbs x 1
223lbs x 1
203lbs x 1

Heavy bag for 15:00

David Boyle
06-24-2012, 08:42 AM
20120622

Pressed for time....after a change of command ceremony...

Done in boots/flak jacket outside in Yuma AZ

4 rounds of "the 7s"

7 handstand pushups
7 thrusters @ 135lbs
7 knees 2 elbows
7 deadlifts @ 250
7 burpees
7 dead hang pullups
7 kb swings @ 32kg

30:00 time cap...only got 4 freaking rounds. Was not used to the heat at all!!!

20120623

25:00 Bas Rutten MMA workout

David Boyle
06-29-2012, 04:33 PM
Been out of pocket as of late. On leave.


20120629

Snatch
95lbs x 5
105lbs x 2
132lbs x 1
152lbs x 1
172lbs x 1
182lbs x 1
182lbs x 1
(having trouble keeping the weight behind my head in the hole)

Clean Pull x 2 + Hang clean (hip) + hang clean (knee)
132lbs
152lbs
172lbs
192lbs
192lbs

Back Squat
285lbs x 5 x 3

20120628

in boots/utilities/flak jacket 100+ in Yuma.

2 burpees
10 KB press @ 32kg l/r
4 burpees
10 KB snatch @ 32kg l/r
6 burpees
10 KB cleans @ 32kg l/r
8 burpees
15 KB figure 8's @ 24kg
10 burpees
10 KB knee press @ 16kg l/r
12 burpees
10 KB push press @ 32kg l/r
14 burpees
20 KB goblet squats @ 32kg
16 burpees
10 KB jerks @ 32kg l/r

(first time pushing in the heat...black flag was flying, and i was able to keep pushing...for the most part...need to acclimate more though)

20120627

Snatch Pull x 2 + hang snatch (hip) + hang snatch (below knee)
132lbs/154lbs/165lbs/165lbs

afterwards did a kettlebell complex/circuit workout

20120626
Rest day


20120625

Power Clean & Push Press
197lbs x 3 x 3
*did this outside...waste of time. too hot. also sprung my wrist.



20120624

Snatch
155lbs x 2
165lbs x 2
175lbs x 2
185lbs x 2
190lbs x 1(PR) (missed 1st one)
195lbs x 3 misses

Hang Clean (hip) + hang clean (below knee)
185lbs/195lbs/205lbs/210lbs/210lbs

Back Squat
285lbs 5 x 3

David Boyle
07-11-2012, 01:48 PM
Just got off leave and back to work...trying to get back in the swing of things. Gotta include some conditioning work in this program soon...MCMAP training is starting up. May have to tweak somewhat. Been feeling really sore in my wrist for the last 2 weeks. Sprang my wrist 2 weeks ago doing cleans...knees feel sore too.

20120711

Power Snatch
135lbs x 2
145lbs x 2
155lbs x 2
160lbs x 2
165lbs x 2

Power Clean
185lbs x 2
195lbs x 2
205lbs x 2
215lbs x 2
220lbs x 2

3 sets of 10 step death marches w/ (2) 45lb KBs
(first time doing these...)


20120710

Snatch Pull x 2 + Hang Snatch (knee)
40kg x 3
60kg x 1
65kg x 1
70kg x 1
70kg x 1

Clean & Jerk
75kg
80kg
90kg
95kg
95kg
100kg
100kg
102kg
102kg

Front Squat
225lbs x 3 x 3

20120709
Rest day

20120708

Snatch
60kg x 5
90kg x 4
65kg x 2

Clean Pull x 2 + Hang Clean (below knee)
90kg x 1
95kg x 1
97kg x 1
100kg x 1

Push Press
135lbs x 5
175lbs x 5
185lbs x 5
205lbs x 5

Back Squat
275lbs x 5
280lbs x 5
285lbs x 5

David Boyle
07-12-2012, 01:09 PM
20120712

Warmed up with the bar...snatch/clean positions

Windmill + TGU + Windmill w/ KB
16kg/24kg/32kg

KB Circuit w/ 24kg
15/15 press
15/15 snatch
10/10 clean
20 plyo pushups
20 flip swings
15/15 push press
10/10 tame the arcs
10/10 push jerks
10/10 over-head squats
30 swings (overhead)
10/10 cross chops

20120711

Afternoon session
in boots/utes

20/20
on the minute for 20 minutes 1 snatch @ 115lbs + 1 double 2 pood clean/press

3 rounds at 3 minutes heavy bag

ran home (little under a mile) with pack on

David Boyle
07-13-2012, 02:49 PM
20120713

Feeling burnt and over-trained today

Snatch
60kgx2
60kgx2
70kgx2
70kgx2
70kgx2

focus on keeping feet from going forward and backward out of hole...really felt unstable and just weak sauce today....

Clean Pull + Hang Clean (hip)
70kgx2
80kgx2
89kgx2
94kgx2
98kgx2

Hang Clean + Hang Clean & Jerk
98kg x 7 singles

last one ripped the piss out of my right hand....crazy, never ripped that bad from Olympic lifting....pissed me off and left the gym without doing my squats. Total puss moment.

David Boyle
07-17-2012, 07:56 AM
20120716

Snatch warm-up w/ bar. Wrist is still bothering me...can't do full snatch w/o pain in right wrist.

Clean & Jerks
195lbsx2
195lbsx2
205lbsx2
205lbsx2
205lbsx2

Conditioning w/ boots:
400m hill run
3 sets of:
5 cleans @ 145lbs + 5 handstand pushups
400m hill run
2 sets of:
5 cleans @ 145lbs + 5 handstand pushups
400m hill run
1 set if:
5 cleans @ 145lbs + 5 handstand pushups

18:50

Plyometrics
box jumps @ 24 x 5 x 2
jump over box @ 24 x 5 x 1
one legged box jumps @ 24 x 4 x 2
one legged over box @ 12" north/south/east/west each leg
box jumps @ 32" x 5 x 2

Planks x 3:00
60 seconds each position (front/left/right)

David Boyle
07-17-2012, 02:06 PM
20120717

Power Snatch ladder @ 60kg reps of:
1,2,3,4,5,6,7,8,9,10 w/ a round of cindy in between (dead hang on pullups)

hands were beat up pretty bad on this one. took about 28:00 with breaks.

David Boyle
07-23-2012, 03:17 PM
20120723

Snatch
95lbsx3
115lbsx2
135lbsx1/155lbsx1/165lbsx1/170lbsx1/175lbsx1/

Clean Pull x 2 + Hang clean (below knee)
205lbs x 3

Wrist was killing me had to stop. May have to stop O-lilfting altogether till this heals. Going on 3 weeks now.

Yesterday
20120722

Black flag in Yuma...hot as hades

200m run
21 KB swings + 21 ring dips
200m run
15/15
200m run
9/9

Friday
20120720

Snatch x 2 + hang snatch (hip)
135lbs/145lbs/155lbs/165lbs

David Boyle
07-30-2012, 06:36 AM
Nagging injuries in the wrist and pelvis have somewhat de-railed my training for the last week. I did manage to do some body weight stuff...ring dips, pullups, etc etc.

Don't know what I'm going to do. Seems like the only thing I can do that dosen't hurt is kettlebells. May have to get on an extensive KB program...We'll see. To say I'm depressed is an understatement...haha.

Diet is going to shit it seems too. After I got home from deployment and took that vacation...really haven't been the same. Put some chubby weight...which I don't mind if I'm lifting heavy...but I can't lift heavy due to the above issues. Thinking about doing IF again.

Hopefully the next time I post on this log...its with some training!

David Boyle
08-01-2012, 02:45 PM
Said good bye to the Olifts for the time being. Doing some of Steve Cotter's Kettlebell programming.

20120801

Side Step Swings x 10 x 3 sets @ 24kg
1 arm snatch/overhead squat x 5 x 2 sets @ 24kg
Double clean/thruster x 10 x 3 sets @ 24kg
2 hands anyhow x 3 x 2 sets (24kg/16kg)
Cresent swings x 10 x 2 sets @ 24kg
No hands TGU x 3 @ 24kg
Alternating cleans x 10 x 3 sets @ 24kg
Towel swings x 10 each direction x 2 sets @ 16kg
Double get up situps x 5 x 2 sets w/ 2 16kg

Later on did the following:

400m run warm up

30 sprawl to KB front squat @ 30lbs
20 spyder man pushups
20 sprawl to KB front squat @ 53lbs
20 diamond pushups
10 sprawl to KB front squat @ 70lb
10 plyo pushups

Allen Yeh
08-02-2012, 04:39 AM
Diet is going to shit it seems too. After I got home from deployment and took that vacation...really haven't been the same. Put some chubby weight...which I don't mind if I'm lifting heavy...but I can't lift heavy due to the above issues. Thinking about doing IF again.


I know the feeling.

IF for the win, any idea on which IF route you'll go?

David Boyle
08-02-2012, 12:48 PM
I know the feeling.

IF for the win, any idea on which IF route you'll go?

Hey Allen...yea I'm leaning towards the Lean Gains route. Haven't started anything yet though.

David Boyle
08-02-2012, 12:53 PM
20120802

Steve Cotter's Kettlebell programming

Multi-Directional Walking Swings x 30 @ 53lbs
Over-Head Squat x 5/5 @ 70lbs
Sots Press x 3/3 @ 53lbs
OH Squat/Sots Press Combo x 3/3 x 2 sets @ 53lbs/60lbs
Body-weight Pistols x 5/5 x 2 sets
Extended 1 arm snatch x 10/10 x 3 sets @ 53lbs/53lbs/60lbs
Bottoms up clean & press x 5/5 x 2 sets @ 45lbs
Hack Squats x 5 x 3 sets @ 45lbs
Double Rack Walk x 1:30 x 2 sets @ 2 53lb KB

Afterwards did some box jumps, lateral jumps, and 2 KB juggles w/ 2 30lb KBs..

David Boyle
08-03-2012, 12:48 PM
20120803

Did a kettlbell clinic with some marines in my shop...then did the following circuit.

-MILLITARY PRESSES 15L/15R @ 70lbs
-H2H SWINGS x 30 @ 53lbs
-KETTLEBELL PYLO PUSHUPS X 20
-FIGURE 8 TO HOLD X 20 @ 53lbs
-SNATCH 15L/15R @ 60lbs
-ONE ARM JERKS 10L/10R @ 70lbs
-OVERHEAD SQUAT 10L/10R @ 60lbs
-CLEANS 15L/15R @ 53lbs
-WOOD-CHOPPERS 10L/10R @ 53lbs
-CLEAN & PUSH PRESS 15L/15R @ 60lbs
-TAME THE ARC X 10/10 @ 53lbs

David Boyle
08-07-2012, 07:07 AM
20120806

Rest day

20120805

Steve Cotter KB workout

20/20 1 arm KB swings @ 60lbs
Bottoms up clean 5/5 @ 53lbs
Snatch 10/10 x 3 sets @ 60lbs
Weighted Pistols 5/5 @ 30lbs
Double Snatch/OHS/Sots Press x 5 @ 30lbs
Get up situps w/ negative descent x 5/5 @ 53lbs
1 handed double KB swing 5/5 @ 100lbs (1 70lb/1 30lb KB)
Crossover pushups on KB x 20
Crossover Pushups on bosu ball x 20
Towel swings x 10/10 @ 45lbs

David Boyle
08-07-2012, 01:00 PM
20120807

Walking Swings Lateral x 10/10 x 2 sets @ 53lbs/60lbs
Seated Press x 5/5 x 2 sets @ 60lbs/70lbs
Dragon Twisting-Racked Position x 10 x 3 sets @ 30lbs
Extended 1 Leg Dead-lift x 5/5 x 2 sets @ 70lbs
Waiters Press x 5/5/ x 2 sets @ 53lbs/60lbs
Alternating double Snatch (1 count) x 10 x 2 sets @ 30lbs/45lbs
Double Dead Position Cleans x 5 x 3 sets @ 70lbs
Double Snatch/OH Squat/Sots Press combo x 5 x 2 sets @ 45lbs
Double Crescent Swings x 10 x 1 set @ 30lbs

3:00 heavy bag
Snatch x 10/10 @ 53lbs
Cleans x 10/10 @ 53lbs
3:00 heavy bag
H2H swings x 30 @ 53lb
KB clean & thruster 10/10 @ 53lb

David Boyle
08-16-2012, 03:39 PM
20120816

Super set w/ following triplet:

A. 20-18-16-14-12-10-8-6-4-2 KB swings @ 70lb (american swing)
B. 10-9-8-7-6-5-4-3-2-1 KB snatch @ 53lb (both sides)
C. 10-9-8-7-6-5-4-3-2-1 Handstand pushups

afterwards practiced some snatch balance and box jumps. Wrist feeling better...still tender.

20120815

10 reps of bear complex @ 185lbs
power clean
front squat
push press
back squat
push press

Eventually had to just start cleaning it from the jump...wrist was hurting from power clean to front squat.

3x3 clean pull + hang clean @ 185lbs

3x5 double KB press (2 70lb KB)

20120814

Heavy bag plus some KB work...

20120813

Double KB Clean Pull + Hang Clean
worked up to 70lb

KB snatch
53lb x 10
60lb x 10
70lb x 10

Double KB push press
2 53lb x 10
2 60lb x 10
2 70lb x 10
2 70lb x 10

David Boyle
08-17-2012, 12:37 PM
20120817

Full mobility warmup to include tumbles and quadrupedal movement

3 position snatch
warmed up w/ bar x 10
40kgx3
50kg
50kg
60kg
60kg

3 position clean w/ power jerk after last position
60kgx3
70kg
80kg
90kg

On the minute x 10 minutes of:
clean & jerk + hang (hip) clean & jerk
70kg

Big deal for me today, since I have been in pain and injured for the last month give or take. Truly felt about 95%. Needed this workout.

Wrist still feels tender in the rack position....

almost adopted a closed hand position out of the clean when I'm doing jerks afterwards....

ROM on right wrist isn't all the way there.

Used wrist wraps after I got to 60kg on snatch.

David Boyle
08-20-2012, 12:59 PM
20120820

Snatch
40kg x 3
50kg x 3
60kg x 2
70kg x 2

Clean Pull x 2 + hang clean
70kg x 1
80kg x 1
90kg x 3

Push press
135lb x 5
155lb x 3
185lb x 5
195lb x 5
195lb x 5

Squat
255lbs x 5/5/5

afterwards:

30 pushups
30 squats
30 situps
10 burpees
30 pushups
30 mountain climbers
30 flutter kicks
10 burpees

David Boyle
08-21-2012, 12:31 PM
20120821

Skills day

Tumble warmup.

Power Snatch + snatch balance @ 115lbs
high box jump
9/6/3 reps of each.

3 rounds:
30 h2h kb swings @ 24kg
15 handstand pushups
30 mountain climbers

10min heavy bag.

David Boyle
08-22-2012, 12:35 PM
20120822

Warmup w/ foam roller and joint mobility

Snatch Pull x 2 + Hang Snatch (hip x 5
60kg
60kg
65kg
70kg
70kg

Clean & Jerk x 1 x 10 (on minute for 10 minute)
90kg x 10

Front Squat
135lbx5
185lbx5
205lbx3
225lb x 3 sets of 5 reps

Conditioning:
15 thruster @ 135lb
200m run (hill treadmill)
20 thruster @ 95lb
400m run (hill treadmill)
30 thruster @ 75lb
couldn't finish the 800m...my hip flexor started to cramp.

14:00 w/ about 400m left.

David Boyle
08-24-2012, 01:03 PM
20120824

Foam roller warmup w/ mobility

Snatch
60kg x 2
70kg x 2
70kg x 2
70kg x 2
70kg x 2

(missed a few lifts today w/ 70kg...mainly lacking stability in the overhead. I may need to warm up more...last 2 sets were easier than starting sets)

Clean pull + hang clean (hip)
70kg x 2
80kg x 1
90kg x 1
95kg x 1
97kg x 1
100kg x1

(these felt good today.)

Neck Jerk from rack
185lbs x 2
225lbs x 2
225lbs x 2
230lbs x 2
230lbs x 2

Back Squat
265lbs x 5 reps / 3 sets

Conditioning:
AMRAP in 10:00 w/ 24kg KB

Sprawl + snatch + swing + clean left side
Sprawl + snatch + swing + clean right side

Got 50 rounds (25 left and 25 right)

This is acutally called "tactical 10" from Jeff Martone. Credit where credit is due.

Felt pretty good today. Was in the gym for 2+ hours...

20120823

Rest day

David Boyle
08-28-2012, 02:15 PM
20120828

Warm up with tumbles and joint stretching

Snatch pull x 2 + hang snatch (hip)
40kg x 5
50kg x 2
55kg x 1
60kg x 1
65kg x 1
70kg x 1
72kg x 1

Clean & Jerk
70kg x 3
80kg x 2
90kg x 2
95kg x 2
97kg x 2
100kg x 2

Back Squat
275lbs x 5 reps x 3 sets

20120827-20120826
Rest

20120825

KB press 5 x 5 w/ 32kg

Log push press + over head squat (65lb log)
10/10/10

afterwards did 1st 3 sections of MARSOC short card.

David Boyle
08-29-2012, 12:50 PM
20120829

Due to taking Monday off, I had to do my Monday session yesterday.

Felt a little sore/fatigued today.

Still lifting in chuck taylors...need some olympic lifting shoes.

Warmup w/ foam roller

Snatch
50kg x 3
60kg/60kg
65kg/65kg/65kg
67kg/67kg/67kg/67kg

These felt pretty good. I still tend to pull too fast in the beginning...have to remind myself to slow down. Wrist a little sore. Didn't use wraps.

Hang Clean (hip) + Hang Clean (knee)
70kg
80kg
90kg
95kg
97kg
97kg

Again these felt good too. It was a little challanging to reset in a good position after the clean from the hip...belt got in the way everytime right before my clean below the knee.....My stance was a little wide in the catch positions though...facing the mirror today.

Front Squat
235lbs x 3 x 3

These felt somewhat hard...but good at the same time. had to take my head phones off on the
3rd set...they would get in the way.

Conditioning Complex

3 rounds:
10 push press @ 135lbs
15 KB swings @ 32kg
20 situps

Done around 8 minutes.

David Boyle
08-30-2012, 01:52 PM
20120830

Tumble warm up w/ QMs

Heavy bag x 5 minutes

Strength/Stamina

5 rounds:

5 Power Cleans @ 205lbs
5 Double KB Press @ 140lbs

Didn't time this...but tried to go as fast as I could, w/o sacrificing too much form on the power cleans...I would do roughly 2-3 unbroken each round...then reset the rest.

Power cleans felt alright...although I believe I didn't jump aggressive enough on all reps/sets.

KB press felt good as usual...I'm getting better at these....Wish the gym had heavier bells.

Power Snatch + Snatch balance (w/o resetting)
115lbs x 3
115lbs x 3
135lbs x 3
145lbs x 3
150lbs x 3
155lbs x 3
160lbs x 3

I was actually pumped about these...never really attemped to go heavy with this movement...but I like it. My power snatch did get a little ugly on some of the reps...Overhead squat was felt decent as well as my balance in the hole.

2 minute heavy bag full speed

3:00 plank holds (front/left/right) 60 sec each side w/o reset.

Weight today 192lbs.

David Boyle
08-31-2012, 01:30 PM
20120831

Foam roller warmup w/ tumbles and cossack squats

Hang Snatch (hip) + Hang Snatch (knee)
40kg
60kg
60kg
69kg
73.4kg
73.4kg
*felt really strong on these last 2.

Clean & Jerk
90kg
90kg
94.4kg
96.6kg
99kg
100kg
102.3kg
104.6kg
100kg
100kg
*all and all the cleans felt good...I was down in a deep hole after 100kg...but powered up pretty well. Would have like to have my elbows up higher on the jerks. I was off balanced in my jerks...first time lifting over 100kg in a month. Felt easier than last time I lifted.

Back Squat
275lbs x 5 / 280lbs x 5 / 280lbs x 4 (went down too fast on last one..had to drop it.)
*I am hooked to high bar back squats....I don't think I'll ever go back to low bar unless to do a 20 rep set or something like that.

Long session today....over 2.0 hrs...I'm lucky to have such a good shop.

David Boyle
09-04-2012, 08:04 AM
20120903

Warm up w/ foam roller.

Snatch 10 x 1
Warm up w/ bar and 40kg x 3
65kg
69kg
70kg
74kg
74kg (miss)
74kg
76kg (miss)
76kg
79kg
75kg

Clean Pull x 2 + Hang Clean x 5 (below knee)
79kg
90kg
95kg
99kg
100kg (PR)

Power Clean to Push Press
192lbs x 5 reps x 3 sets

Back Squat (high bar)
285lbs x 5
290lbs x 5
290lbs x 5

Conditioning:

"Tactical 10" w/ 24kg KB

*All and all felt pretty good on my lifts.

Still need to get my technique together with snatch...I know my positioning is getting better. I feel tight and like a coiled spring getting ready for the 1st pull...after that I'm still pulling too fast and lose control when I'm in the hole...all my misses I was in the bottom position, but could not balance the weight. I was able to correct the issue...still need to work on being more consistant.

cleans felt good....real aggressive.

Clean to push press...didn't want to go into the "globo section" to do my push press's in the rack. Also, no bumpers in there, makes a lot of noise.

Squats felt the best...I'm sold on the high bar.

David Boyle
09-04-2012, 12:23 PM
20120904

Tumble warmup + joint mobility

Power Snatch + Snatch balance (1+3)
135lbs
145lbs
155lbs
160lbs
165lbs
170lbs
175lbs (PR on power snatch)
180lbs (PR on power snatch)

Conditioning:
400m hill run
3rds:
5 snatch @ 115lbs
5 hand stand pushups
400m hill run
2rds:
5 snatch @ 115lbs
5 hand stand pushups

Felt great today....wanted to do more, but knew I should walk out feeling like a champ rather than beaten down.

David Boyle
09-05-2012, 01:02 PM
20120905

Snatch Pull + Hang Snatch (below knee) 2+1 x 5
71kg
76kg
80kg (PR for hang snatch)
82.2kg miss
82.2kg (PR for hang snatch)

Clean & Jerk 1 x 10
60kg
70kg
90kg
100kg
104.6kg (clean but didn't get the jerk total lock out)
104.6kg
109kg (clean but didn't lock out jerk totally)
109kg
111.2kg (missed twice on clean)
111.2kg (cleaned and went to jerk, went over head for a second...didn't have it balanced)
105kg

Front Squat
240lbs x 5 / 245lbs x 2 / 245lbs x 3

David Boyle
09-06-2012, 12:14 PM
20120906

3 rounds of following:
A. 5 Power Cleans @ 210lbs
B. 5 1 arm KB press l/r @ 70lbs
C. 5 Box jumps @ 32"

400m hill run
3 rounds:
5 clean & push press/power jerks @ 135lbs
5 handstand pushups
400m hill run
2 rounds:
5 clean & push press/ power jerks @ 155lbs
400m hill run
3 clean and power jerks @ 205lbs

I shouldn't have done the metcon....

I still feel spent...even while writing this...I'm sure this will affect my lifting tomorrow....

David Boyle
09-07-2012, 12:51 PM
20120907

Snatch x 2 x 5
74.6kg x 1 x 1 miss
74.6kg x 2
76.8kg x 1 x 1 miss
76.8kg x 2
80kg x 2 (2 miss before)
82.2kg x 1 (w/ 4 miss before make)

Yea today was full of missed lifts. My pull was good...just didn't have the bar behind the head in the catch...

Clean Pull + Hang Clean (hip) x 1 x 5
89kg
93.6kg
100kg
102.2kg
104.6kg (PR for hang clean)

Neck Jerk x 2 x 5
205lbs
225lbs
230lbs
235lbs
235lbs

Had no time to do back squats....try to hit em up later today if able.

David Boyle
09-10-2012, 07:52 AM
20120907

later on that day...

3 position clean and jerk + 3 position snatch
95lbs
115lbs
145lbs
165lbs
170lbs

Back Squat
275lbs x 3 x 3

145lb Snatch ladder (1,2,3,4,5) + round of cindy between each rung

David Boyle
09-11-2012, 01:13 PM
20120911

after a 3 day lay over....ate like crap and drank a lot of beer on Saturday....

Snatch Pull + Hang Snatch (hip) (2 + 1) x 5
145lbs
165lbs
175lbs
185lbs (miss)
185lbs
185lbs

Clean & Jerk x 2 x 5
145lbs x 3
215lbs x 2
215lbs x 2
220lbs x 2
225lbs x 2
230lbs x 3
(someone walked round the platform and the jerk was shaky..did it again)

Back Squat
275lbs x 2
285lbs x 5
290lbs x 5
290lbs x 3

David Boyle
09-12-2012, 12:47 PM
20120912

Not a good lifting today for me....due to lifting yesterday to make up for missing Monday.

Snatch
145lbs
165lbs miss
165lbs
170lbs miss
170lbs
175lbs miss
175lbs
180lbs miss
180lbs
185lbs miss
185lbs
190lbs miss x 2
190lbs (tied PR)

Hang Clean (hip) + Hang Snatch (knee)
145lbs
195lbs
195lbs
205lbs
220lbs x 1 hip missed the knee

felt super weak on these today....

No time for front squats either....all and all...one of my worst sessions as far as how I felt....super stressed due to work, feeling underfed, confidence wasn't all that high either.

David Boyle
09-14-2012, 01:03 PM
20120914

Hang Snatch (hip) + Hang Snatch (knee)
40kg x 2
60kg x 2
70kg x 2
165lbs x 1
175lbs x 1

On minute for 10 minutes
205lb clean and Jerk

Attempted a kettlebell conditioning circuit afterwards...didn't have any gas in the tank...its been an off week for me this week.

I think the warrior diet is not fitting into my current training....the first 3 weeks were great....I lost some stubborn fat...currently at 191-192. Lifts are all good...but I'm starting to feel lathargic....

I do love the IF approach....

May start lean gains next week...with a protein shake before training.

I'm also going to change up my lifting scheme as well. The pendlay beginner program keeps me in the gym for like 2 hours. Way too long since I work out during during lunch.

I got this from 70's big.com...with a little modification.

Monday
Snatch 1 x 10 (on minute for 10 minutes / more than last session)
Clean and Jerk x 2 x 5 (linear progression/sets across/more than last session)

Tuesday
High Bar Back Squat x 5 x 3
Push Press x 5 x 3
Pendlay Rows x 5 x 3

Wednesday
Running MARSOC/Bas Rutten/O-Course

Thursday
Snatch x 2 x 5 (linear progression/sets across/more than last session)
Clean and Jerk x 1 x 10 (on minute for 10 minutes / more than last session)

Friday
Front Squat x 3 x 3
Bench Press x 5 x 3
Romanian Deadlift x 5 x 3

Start this on next Monday.

David Boyle
09-17-2012, 12:45 PM
20120917

400m row warmup

Clean & Push Jerk x 2 x 5
215lbs x 2
220lbs x 2
225lbs x 2
225lbs x 2
225lbs x 2 (power clean)

(doing push jerk due to my psoas strain...split jerk hurts)

Snatch x 1 x 10 (on minute for 10 minute)
145lbs

Conditioning w/ 135lbs:
10 shoulder to overhead (hang)
10 power snatch (hang)
20 handstand pushups
10 shoulder to overhead (from the floor)
10 power snatch (from the floor)
15 handstand pushups
5 shoulder to overhead (floor) + power snatch (floor) combo
5 power snatch
5 shoulder to overhead

David Boyle
09-18-2012, 01:31 PM
20120918

high bar back squat
285lbs x 5 x 3

power clean to push press
185lbs x2
195lbs x4
195lbs x3
195lbs x4

Conditioning:
5 rounds
7 over head squat @ 135lbs
7 box jumps @ 24"
10 plyo pushups on bosu ball

David Boyle
09-20-2012, 12:28 PM
20120920

Power Clean to Front Squat
135lbsx5
185lbsx3
205lbsx2
215lbsx5
225lbsx4
225lbsx5

These were kinda hard but in a good way....had to wear a belt on my final set.

Conditioning:
21 thrusters @ 95lbs
21 kipping pullups
15 deadlifts @ 225lbs
15 handstand pushups
9 squat cleans @ 138lbs
9 ring dips

Done under 10:00...like 9:40 or something like that. I did the thrusters/pullups unbroken and it went down hill from there...haha.

Now my work routine schedule has changed somewhat. I'll be running conditioning sessions in the mornign starting next week. I'll be deploying to OEF next year so I'm going to start training more like this, adding boots/utes/flak jacket as well.

20120919

Snatch
145lbs x 2
165lbs x 2
175lbs x 2
175lbs x 2
180lbs x 2
180lbs x 1 missed 2nd

Conditioning:

Round 1 using 95lbs
3 press
5 push press
7 push jerk
15 step ups with bar behind back on 24" box...(realized that was a little too high

Did rounds 2, 4, and 5 with same weight but 12" box...with 3 minute heavy bag in between each round.

Tried 135lbs for round 3 but I was smoked and only got to 3 press/5 push press/5 push jerks then dropped the weight.

David Boyle
09-28-2012, 12:43 PM
This past week has been a de-load/off load from my current programming. I'm more involved in my units conditioning program so I've been doing more strength/stamina events rather than my usual linear/pendlay beginner olympic lifting routine. I still do snatch/cleans/jerks/squats...

Today 20120928

Morining PT w/ boots/utes/flak jacket:

Kettlebell Instruction followed by:

Conditioning/Individual Max Effort @24kg

20 KB Sprawl Snatch
Crab Walk 50 yd
20 KB Sprawl Front Squat
Bear Crawl 50 yd
20 KB Sprawl Snatch/Front Squat Combo
Crab Walk 25 yd / Bear Crawl 25 yd

I was done in 20minutes....had 5 Marines out there today....all and all a pretty good PT session.

Afternoon:

Chipper wod I made up...

Bar stays on the floor...must power clean/power snatch to get in position...

10 Press @ 135lbs
10 deadlifts @ 295lbs
10 front squats @ 185lbs
10 push press @ 155lbs
10 overhead squats @ 155lbs
10 push jerks @ 185lbs
10 squat cleans @ 155lbs
10 power snatch @ 155lbs
10 back squats @ 205lbs

This actually was a pretty good time...The overhead squats were a little off balanced...I think becuase I was wearing sneakers. Really liked the back squat...power clean/push press/place bar behind neck...felt really cool.

5 minute break:

5 rounds:
5 handstand pushups
7 squat snatch
9 box jumps 32"

all and all done in 45 minutes

20120927

10 minute heavy bag

5 rounds @ 135lbs
12 deadlifts
9 hang power cleans
6 front squats
3 push jerks

20120926

Bear Complex x 30
power clean/front squat/push press/back squat/push press

10 reps @ 185lbs + 500m row
10 reps @ 185lbs + 500m row
10 reps @ 195lbs

20120925

Messed around with snatches and different positions...nothing special.

20120922

This was a saturday workout I came up with. They built a new track / football field by my house.

400m run
400m log carry w/ 70lb log
400m run
400m log overhead carry w/ log....this was hard...everytime I dropped the log I would do 10 pylo pushups...lets just say I did a lot of pushups...

David Boyle
10-02-2012, 02:41 PM
20121002

EMOM for 10minutes @ 205lbs
squat clean
push press
back squat
push press

500m row

EMOM for 10minutes @ 205lbs
squat clean
push press
back squat
push press

500m row

10 power cleans @ 215lbs

3:00 planks

David Boyle
10-03-2012, 12:25 PM
20121003

EMOM power snatch x 3
135lbs x 5 minutes
145lbs x 5 minutes

21-15-9 reps

deadlifts @ 225lbs + overhead squats @ 135lbs

David Boyle
10-04-2012, 03:31 PM
20121004

Active Recovery

PT gear w/ boots and flak jacket outside

Good warmup consisting of shuffles, quadrupedal movement, walking lunges...etc etc.

Power CLean ladder 1-10 @ 155lbs w/ round of cindy in between.

David Boyle
10-05-2012, 03:13 PM
20121005

Morning PT

did kettlebell instruction, press, push press, and thruster.

Workout done in boots/utes/flak jacket

3 rounds:
800m run
21 KB swings
12 burpees

Didn't time it. Pretty brutal for me...Haven't ran for a while...and my pulled hip flexor was not feeling it.

Later on worked on some 3 postion snatch and snatch. Worked up to 175lbs snatch x 1. Then hit the heavy bag for 2 5 minute rounds.

David Boyle
10-09-2012, 03:08 PM
20121009

Strength Stamina Session

4 rounds outside boots/flak jacket:

squat clean @ 200lbs x 3
6 box jumps @ 30"
12 toe to bar
400m ron
3 hang squat clean @ 200lb

took my time on this...wasn't trying to go fast. done in under 45min

20121008

Snatch
165lbs x 2 x 5

Power Clean and Push Press EMOM @ 210lbs

Conditioning:

(3) 5 minute rounds on heavy bag

power snatch + snatch balance x 9/7 reps in between rounds


20121007

MARSOC shortcard x 1

David Boyle
10-30-2012, 02:44 PM
Month of October reflections....

It started pretty good...go a lot of good combat conditioning sessions in...
O course runs
Boots/utes flak PT w/ Marines
I stopped the "warrior diet/Lean gains"...

Started to spiral down and my performance felt like it was dropping...
Came down with the flu and had to take a week off
Eating like crap and drinking good ol pale ale and imports

All and all comparing this month with Sept, my diet was spot on in Sept, IF/Warrior diet. Body composition (even though that wasn't the focus) was great. Lifts were steady going up too. Wellness was better too.

So....going back on the IF wagon. This time, it is a total Lean Gains approach. This is easier for my wife to accept....haha. Plus I get to eat a good size meal after I train around 12:00 - 1300.

Enough running my suck....Last couple days of training.

Today: 20121030

Superset x 3 sets
a. Power Clean @ 205lbs x 5
b. single KB clean to press x 70lbs x 5 (left/right)

9-7-5-3 reps of:
power snatch + snatch balance @ 115lbs
40" box jump

Yesterday: 20121029

Snatch
95lbs x 3
145lb x 3
165lbs x 2
170lbs x 2
175lbs x 2

Clean Pull x 2 + hang clean (below knee)
165lbs
175lbs
185lbs
195lbs
185lbs

Back Squat
255lbs x 3 sets of 5 reps

Double KB Clean to Push Press 2 70lb KB
3 sets of 10 reps

Felt weak today...yea I did. But it felt good to lift on program again.

David Boyle
11-19-2012, 02:12 PM
20121119

Snatch 2 x 5
155lbs
155lbs
160lbs
160lbs
155lbs

Clean & Jerk 2 x 5
195lbs x 2 x 5

Seated KB Cleans/Snatch x 30lb/53lb/53lb x 5 reps each set

David Boyle
11-24-2012, 10:14 AM
20121123

Snatch
3 position snatch w/ 155lbs x 3
160lb
165lb
170lb
175lb
180lb
185lb

Clean Pull x 2 + Hang Clean hip
200lbs
205lbs
210lbs
215lbs
220lbs

Back Squat
265lb x 5
275lbs x 5
285lb x 5

20121121

Front Squat
225lbs x 3 x 5

Clean Deadlifts
310lbs x 2 x 5

David Boyle
11-27-2012, 01:34 PM
20121127

Power Cleans
220lbs x 3
225lbs x 2
230lbs x 1
225lbs x 3
230lbs x 2
235lbs x 1
230lbs x 3
235lbs x 2
240lbs x 1

500m row + KB wind mills/TGUs with 16kg and 24kg

Power cleans felt good...didn't use a belt. I think 240lbs is the most I've power cleaned...my stance at the catch did go wide, but caught it strong.

20121126

Snatch
70kg
75kg
80kg
80kg
82.2kg
80kg

Had several misses today...I didn't warm up enough.

Clean Pull x 2 + Hang Clean (knee)
80kg/90kg/100kg/102.2kg (miss)/100kg

Push Press
185lbs x 5 x 3

Back Squat
275lbs x 5 x 3

wasn't a good day for me in the snatch...need to really warmup and ensure I'm bringing the bar into my body...

cleans were done w/o belt...felt decent

push press was heavy...felt unbalanced at the top

back squats felt good...high bar A2G...Really want to get my squat up!

David Boyle
11-28-2012, 11:31 AM
20121128

Snatch Pull x 2 + Hang Snatch (below knee)
138lbs x 2
155lbs x 2
160lbs
165lbs
170lbs

These felt good...was shaky on the last 2...but finished the lift

Clean & Jerk
176lbs
198lbs
209lbs
220lbs
225lbs
230lbs
240lbs
250lbs (cleaned/missed jerk/PR clean)
250lbs (cleaned/missed jerk)
245lbs

Best clean & jerk session I've ever had....250lbs felt heavy coming up with it...but I was able to do it back to back...need to work on my jerk though.

Front Squat
225lbs x 3
245lbs x 2
245lbs x 3

David Boyle
11-30-2012, 12:41 PM
20121130

Snatch
153lbs x 2 x 2
158lbs x 2 x 2
163lbs x 2 x 2

Snatch was ugly today...felt harder than it should have.

Clean Pull + Hang Clean (hip)
90kg x 2
100kg x 1
225lbs x 1
230lbs x 1
235lbs x 1
240lbs x 1 (PR)

Back Squat
275lbs x 5
285lbs x 5
295lbs x 5

I've said this before...but I am hooked on the highbar back squat....! Still need to get my weight up....

David Boyle
12-04-2012, 02:12 PM
20121204

Power Clean + Push Press
198lbs x 3 / 220lbs x 2

Then did just power cleans
220lbs x 3 / 230lbs x 2 / 240lbs x 1
230lbs x 3 / 235lbs x 2 / 240lbs x 1

Power Clean + Push Press
198lbs x 4 / 198lbs x 3 / 198lbs x 4

Back Squat
285lbs x 5
295lbs x 5
300lbs x 5

20121202

Snatch pull x 2 + hang snatch (hip)
155lbs/165lbs/165lbs/175lbs/175lbs

Clean & Jerk
198lbs x 2
220lbs x 2
220lbs x 2
230lbs x 2
230lbs x 2

Afterwards did some arm exercises...

David Boyle
12-07-2012, 02:18 PM
20121207

Back Squat
295lbs x 5
305lbs x 5
315lbs x 5

Front Squat
(set the bar on the lowest rack and worked on squatting up out of the hole)
225lbs x 3 x 3


20121206

Snatch x 2 with extra focus in the bottom position...3-5 second pause
40kg
60kg
70kg
72kg
72kg

3 position clean w/ jerk
60kg
80kg
90kg
90kg
94kg

David Boyle
12-28-2012, 08:43 AM
Update in training......December 7ish to current...

Have an acute shoulder injury which has pretty much mutated into my current disposition of not being able to do any overhead movements whatsoever. No press, pushups, jerks, etc etc...

With that being said I've been able to deadlift, squat, and clean/power clean with pretty much no discomfort. I did clean and jerk 250lbs a couple of weeks ago...and cleaned 252lbs last week.

I've been consistant with my high bar back squat...2 times a week..except this week only once. I high bar'd 320lbs for a good set of 4 last week, after 305 x 5 and 315 x 5. My cleans have been decent...still not doing the "pop of the thigh"...can't seem to get that thing.

David Boyle
01-29-2013, 12:48 PM
Back to posting...Been all around in training for the last few months. Injured my rotator cuff really bad...Think I might have torn it. Supposed to go to medical tomorrow...finally! To get it looked at.
.
Can't do any overhead press..besides one arm kettlebells with my good arm. No snatches or jerks either. Just a lot of squats, cleans, pulls, and deadlifts.

Started a Texas method type routine..yesterday was the first day. It will look something like this:

Monday
Cleans @ 90% x 2 x 5
Back Squat 5x5
Pendlay Rows
KB push press

Tuesday
Power Cleans @ 90% x 2 x 5
Conditioning

Wednesday
Cleans off the blocks x triples
Front Squat 3x3
RDLS 5x3
KB Jerks

Thursday
Running or Rest day

Friday
Max out cleans
Back squat 1 set of 5
Conditioning

Saturday could be a run day...don't know yet.

Today 20130129

Power Cleans (lbs)
115x3
135x3
155x2
185x2
205x2
235 x 2 x 5

Conditioning:
400m hill run
3 sets of 5 hang power cleans (175lbs) + 5 dead hang pullups
400m hill run
2 sets of 5 hang power cleans (185lbs) + 5 dead hang pullups
400m hill run
5 hang power cleans (205lbs) + 5 dead hang pullups

Yesterday 20130128

Cleans (lbs)
242lbs x 2 x 3
247lbs x 2 x 2

Back Squat
255lbsx5
275lbsx5
285lbsx5
295lbsx5
315lbsx4

A. Pendlay Rows 215lbs x 5 x 3
B. One arm KB Push Press @ 70lbs x 10 x 2

David Boyle
01-30-2013, 12:39 PM
20130130

Cleans from the blocks
220lbs x 3 (hip)
220lbs x 3 (hip)
230lbs x 3 (knee)
230lbs x 3 (knee)
*blocks split apart so I did clean pull + hang clean (hip)
230lbs x 3
230lbs x 3

RDLS
286lbs x 5 x 3

Front Squat
225lbsx3
245lbsx3
255lbsx3
260lbsx3

3 rounds:
KB split snatch (1 arm) @ 70lbs x 5
KB Jerk (1 arm) @ 70lbs x 5

GHD situps x 10 x 2

David Boyle
02-01-2013, 12:51 PM
20130201

Cleans (lbs)
176/198/220/240/250/260/264/269/274 (PR)

Back Squat (lbs)
275lbsx2
295lbsx2
320lbsx4

Conditioning:
400m hill run
5 cleans @ 155lbs
10 GHD situps
5 box jumps @ 32
10 KB 1 arm jerks @ 70lbs
400m hill run
5 cleans @ 175lbs
10 GHD situps
5 box jumps @ 32
10 KB 1 arm jerks @ 70lbs

Tried to do another round...got the run down and put 20lbs on the bar...but legs were done...I was good though...I'm supposed to run 5k tomorrow.

David Boyle
02-04-2013, 06:33 PM
20130204

Another bender....hate this first workouts after several days of drinking..:mad:

Clean & Jerk
60kgx2
80kgx1
90kgx1
100kgx1
240lb x 1 jerk / failed on 2nd jerk attempt
240lb x1 jerk / failed on 2nd jerk
240lb.. got both cleans failed on both jerk attempts
245lb clean x 2
245lb clean x 2

*first time jerking in almost a month...wanted to test out the shoulder. Felt really weak over head...no stability.

A. Pendlay Rows 208lbs x 5 x 3
B. 1 Arm KB push press x 10 x 3 @ 2 pood

Back Squats
300lbs x 5 x 3

All and all a weird workout...felt weak on clean and jerks...jerks were horrible. Kinda expected it though. Right shoulder issue is still...an issue. Wonder when it will heal. Legs felt really sore and weak in the cleans...more than likely from all the alcohol I drank over the last 2 days. I think it is the way I sleep when I pass out...my body always feels wrecked afterwards. Squats felt good though...weight wasn't bad. Did 5x3 vs the 5x5....Maybe I should've went for the 5x5??

David Boyle
02-05-2013, 06:33 PM
20130205

Power Clean - Push Jerk
195lbs x 2
210lbs x 2
215lbs x 2
225lbs x 2
230lbs x 2
235lbs x 2
240lbs x 2
245lbs x 2

Finished up with some light power snatches

Push jerks felt a lot better than yesterdays split jerks....maybe I'm a clean and power jerk'r...? :)

Later on did the following intervals:
2k run
1k run
1k run
1k run

45 sec break in between...wanted to run 5k all at once...but my calves were acting up....didn't stretch at all.

David Boyle
02-06-2013, 12:37 PM
20130206

3 position clean (ground/knee/mid thigh)
220lbs
230lbs
235lbs (1st 2 positions/dropped 3rd)
235lbs (1st position/missed 2/reset and got 2nd-3rd positions)
235lbs

RDLs
330lbsx3 (too heavy)
308lbsx4
308lbsx4
308lbsx3

Front Squat
265lbsx3
265lbsx2
265lbsx2

David Boyle
02-07-2013, 01:06 PM
20130207

3 position snatch (low to high)
40kg
50kg
60kg
65kg
+ 5lbs +5lbs

high box jumps in between each set

H2H KB drills w/ 2 30lb KBs
2 100m sprints

Today I stopped doing IF (lean gains). As of of 1540 today I've ate a power athlete (crossfit football) style of paleo I guess....Meat, veggis, fruit, and dairy. My only problem with this is when I get home...I start to have crazy carb cravings...haha. I'm going to have my wife buy some sweet potatoes and just cook those up and eat one half every meal during the day to curb my hunger.

David Boyle
02-08-2013, 01:22 PM
20130208

Cleans

198lbs w/ jerk
220lbs w/ jerk
220lbs w/ jerk
*shoulder started to hurt...stopped jerking off...haha
240lbs
264lbs
274lbs
280lbs x 3 attempts
280lbs (PR)

Clean Pull w/ slow decend stopping at hip/mid thigh/knee
264lbs x 3 x 3

Back Squat
305lbsx5
310lbsx5
310lbsx5

Not a bad session today. PR on cleans. Still working out in my combat boots...hope to get some olympic shoes soon...!

Ate paleo this morning...

drinking IPA later so their goes the CARBS...:p

David Boyle
02-13-2013, 02:34 PM
20130213

Mon/Tue sessions missed. Sick in quarters.

Cleans x 2
220lbs
240lbs
250lbs
250lbs
250lbs
250lbs

Power Snatch to Snatch Push Press (behind neck)
132lbsx4
152lbsx4
167lbsx4

Pendlay Rows
218lbs x 5 x 3

Back Squat
315lbsx4x4x3

Not a good back squat day today.

David Boyle
02-15-2013, 05:20 AM
20130214

Power Cleans to Power Jerk / Split Jerk

Pretty much just worked doubles/singles on these. Worked up to 245lbs and then worked on jerks at 220lbs.

Conditioning w/ 60kg:

10 power snatch
10 power clean/power jerk
500m row
10 hang power snatch (hip)
10 hang power clean/power jerk(hip)
500m row

Shoulder was pretty cooked after this.

David Boyle
02-15-2013, 10:00 PM
20130215

Cleans x 1
132lbs
155lbs
198lbs
218lbs
223lbs
242lbs
252lbs
257lbs

lifted in chucks today....didn't like it. plus my legs were cooked from yesterday.

Conditioning:
15 pullups (dead)
3 cleans @ 155lbs
3 clean pull @ 155lbs
3 cleans @ 155lbs
10 pullups (dead)
3 cleans @ 175lbs
3 clean pull @ 175lbs
3 cleans @ 175lbs
10 pullups (dead)
3 cleans @ 185lbs
3 clean pull @ 185lbs
3 cleans @ 185lbs

this sucked....

David Boyle
02-16-2013, 01:19 PM
20130216

3 position snatch
65lbs
85lbs
95lbs
115lbs
135lbs
155lbs

Snatch + Snatch Pull + Hang Snatch (hip)
155lbs x 2
165lbs x 2

Back Squat

305lbsx5
310lbsx4
310lbsx3 (knee popped...nothing serious...but didn't like so I bailed)

Pendlay Rows
218lbs x 5
218lbs x 5
218lbs x 5

David Boyle
02-21-2013, 08:00 AM
20130220

Power Clean x 2
155lbs
175lbs
198lbs
218lbs
223lbs
233lbs

Power Snatch + Hang Snatch (knee)
115lbs x 5

20130219

Clean and Jerk x 1
176lbs
198lbs
220lbs
230lbs
240lbs
245lbs
250lbs
250lbsx2 miss
255lbsx1 miss

Snatch pull + Hang Snatch Knee
40kg
50kg
60kg
70kg

Back Squat
295lbsx5
300lbsx5
300lbsx5

David Boyle
02-21-2013, 11:08 AM
20130221

Muscle Snatch + Snatch Balance
40kgx2
50kgx2
60kgx2
+5lbs x1
+10lbs x 1

Conditioning:
3 rounds
Power Clean + 5 push jerks @ 186lbs
400m hill run

David Boyle
02-26-2013, 08:43 AM
20130225

Snatch
70kg x 2 x 5

Clean Pull x 2 + Hang Clean (knee) (lbs)
220/240/240/242/242/247

Clean and Jerk
220lbs x 1
225lbs x 1 x 5

3 position snatch
50kg
60kg
70kg

20130222

Snatch Pull + Hang Snatch
60kg x 1 x 5

Clean Pull + Hang Clean (hip)
220lbs
230lbs
240lbs
245lbs
250lbs
255lbs

Front Squat
265lbs x 2/2/2

David Boyle
02-26-2013, 06:44 PM
20130226

Back Squat
305lbs x 5
320lbs x 5
325lbs x 5

Push Press (behind neck)
135lbs x 5
185lbs x 3
190lbs x 2
135lbs x 3

Power Cleans
198lbs x 3
218lbs x 3
228lbs x 3

Pendlay Rows
238lbs x 5 x 3

David Boyle
02-28-2013, 01:11 PM
20130228

Snatch Pull + Hang Snatch (hip)
60kg
60kg
70kg
70kg
70kg + 5lbs
70kg + 10lbs

Cleans
198lbs
220lbs
230lbs
242lbs
252lbs
262lbs
272lbs
282lbs x Fail (PR attempt)

20120227

Rest day

David Boyle
03-04-2013, 10:42 AM
2130304

Been in Ohio and Kentucky last few days...

Back Squat (lbs)
295x3
315x2
325x5
330x5
335x5 (PR on 5 rep)

Behind Neck Push Press
190lbs x 3x3

Pullups
15/10/10

Pendlay Rows
225lbs x 5x3

KB swings + KB cleans 10/10 w/ 70lb x 5 sets
Ab wheel x 10 x 10
Cross Chops x 10 x 10 w/ 20lb KB

20130202

Front Squat
275lbs x 3 x 3

5 Rounds:
Cleans @ 225lbs x 3 (low blocks)
10 KB swings @ 70lb

David Boyle
03-20-2013, 12:07 PM
20130320

Back Squat
325lbs x 5
330lbs x 5
330lbs x 4 (went too fast and got stuck in the hole)

Behind Neck Push Press
155lbsx3
185lbsx3
190lbsx3

Pullups (dead-hang)
15/15/10

Conditioning:
3 rounds @ 155lbs:
12 deadlifts
9 hang power cleans
6 push jerks

David Boyle
05-27-2013, 07:36 PM
It's been awhile, I've been deployed for the last 2 months in Afg.

Started a Paleo approach when I got out here....lost some fat that was needed. Now I'm on a more liberal diet..200-210 grams protein a day....probably around 100g carbs...give or take more/less given the day. don't mess with too much bread/rice. I do eat oatmeal in the mornings now. Shoulder health is getting better...still have a gnarly popping sound when I rotate it to the side. I see a physical therapist every 2 weeks...which is bad ass. He gives me rehab exercises to do on my own. AFG is actually not bad...sucks being a way from the fam...but other than that I have everything at my disposal when I'm off work to ensure my strength/conditioning stays up and up. No bumper plates though....at least on the base I'm at. The elevation is noticeable too...especially during conditioning workouts.

Last few days:

20130521:
Back Squat
320lbs x 3x5

Conditioning:
50 back squats @ 185lbs (20/10/10/10)
100 body weight step ups 24"
200m bear crawl

20130522:
Clean + Clean Pull + Hang Clean (hip)
185lbs
205lbs
225lbs
245lbs x 4

Conditioning:
21-18-15-12-9-6-3 reps:
KB swing thruster @ 24kg
sprawl jumps
18:00 of fucking hell

20130523:
Front Squat
275lbs x 3 x 3
Heavy bag routine 20:00

20130524:
Cleans
135lbs/185lbs/205lbs/225lbs/225lbs/245lbs/255lbs/260lbs (F)/260lbs

20130525:
"Murph"
w/ 35lbs flak/sappi plates
1 hour +....this sucked so bad...worst Murph time...but worth it. Had 8 Marines come out for this...including our SgtMaj.

20130527

"Memorial Day"
"Tillman"
7 rounds
7 deadlifts @ 315lbs
200m sprint
15 pullups

Later on
3 position cleans
135lbs/155lbs/185lbs/205lbs/225lbs
heavy bag workout 15:00

David Boyle
05-28-2013, 01:54 AM
Today 20130528

Back Squat
320lbs x 4
320lbs x 5
320lbs x 4
(felt weak as hell today...felt the Tillman workout on these)

Push press
175lbs x 5
175lbs x 5
175lbs x 5
(felt good....first time in months shoulder was pain free)

Conditioning:
2 rounds:
100 sledgehammer slams (50/50) on tire
50yd farmers walk w/ 62lb KB right side
50yd farmers walk w/ 62lb KB left side
(next time I do this I will use some of the heavier dumbbells...62lb KB was too light)

David Boyle
05-30-2013, 03:11 AM
Last couple days....

Today 20130530:

Power Cleans and Cleans
185lbs/205lbs/225lbs/235lbs/245lbs

felt weak as fuck today...front squats were noticed.

Conditioning:

21-15-9 reps
KB snatch (L/R)
Sprawl jumps
atomic situps

yesterday 20130529:

Front Squat
280lbs x 3 x 3

Pendlay Row
205lbs x 5 x 5

Conditioning:
5 rounds:
3 front squats @ 225lbs
15ft rope climb
10 pushups

David Boyle
05-30-2013, 05:04 AM
20130530

afternoon session....had some free time in between work....

boots/utes

5 rounds
10 tire flips
50 sledgehammers

With reps of 1,2,3,4,5 box jumps onto 30" connex box in between rounds...

110 out today...pretty toasty now....

David Boyle
06-01-2013, 12:43 AM
20130601

"Sinister Saturday" w/flak/sappi plates (35lbs)

Team Workout
Event 1
5 rounds:
5 deadlifts 275lbs
10 burpees

Event 2
5 rounds:
10 thrusters @ 95lbs
40yd bear crawl

45 minutes

Afterwards:
(5) 100m sprints (w/o flak/sappis)

started to get really hot on the sprints...jets were getting ready to land too...so had to cut it to 5...which no-one minded.

this is our 5th week of Sinister Saturday. We always do it w/ flak and sappi plates...its always a smoker...the 1st week only 2 participated...now we have anywhere between 8-10 people show up. We made shirts too...if you come out and complete 4 Saturdays...you get a free t-shirt.

Later on did the following outside 114 degree...roasted...but getting used to working in the heat and altitude.

5 rounds
5 tire flips
50 sledgehammer
1,2,3,4,5 box jumps (30")
10,8,6,4,2 knee to elbows

David Boyle
06-02-2013, 05:09 AM
20130602

Rest Day.

Little sore today...nothing major. Weight still at a steady 200lbs.

Shirts done...awaiting there arrival!

Front of shirt:

"No Rest for the Wicked"
Sinister Saturday
OEF 13-1


Back of shirt:

Open the Gates of Hell
Our Pain Will Be Legendary

Bad ass!!

David Boyle
06-03-2013, 01:19 AM
20130603
Morning Session

Back Squat
325lbs 3 sets of 5
*felt decent on these. 2nd set felt great.

Push Press
185lbs 3 sets of 5
*felt great. Shoulder didn't bother me at all on these.
*shortly after this workout....I noticed a slight stinger in my right neck muscle...weird.

Conditioning/Stamina session:
10 rope climbs @ 15ft
50 handstand pushups
40 back squats @ 225lbs

*Got this workout from crossfit football. HSPU were difficult, everything else was manageable.

Weight this morning was 203lbs. Had 3 steaks last night with some salad and pita-bread. Big bowl of oatmeal with protein powder and peanut butter this morning for breakfast....felt pretty heavy today...

David Boyle
06-04-2013, 12:18 AM
20130604

Clean Pull + Hang Clean (1+1) x 2 x 5
135lbs
185lbs
205lbs
225lbs
225lbs
*felt good, working with percentages instead of "by feel" for this program.

Deadlifts x 5 x 2
335lbs
335lbs

Conditioning:
4 rounds of following complex:
7 times....
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

95lbs/115lbs/135lbs/135lbs

*didn't drop the weight, we were talking a bunch of shit to each other...there were some burpee penalty's for dropping the bar....fun times!

Picture from this past Sinister Saturday...its great to have a crew that loves to train hard!

David Boyle
06-04-2013, 11:48 PM
20130605

3 rounds
800m run
21 KB swings @ 24kg
12 burpees

Felt like I had nothing in tank today...no legs, no lungs, nothing at all....

This week I've ate a pretty epic diet as far as calories, fat, carbs, and protein....70s big would be proud. I have noticed with the increase of starchy carbs, I feel more bloated and my stomach gets cramps/pain. I'm going to switch things up in the carb department...nothing low, but better choices. I may have to wake up earlier to get a better breakfast consisting of eggs and bacon...vs the oatmeal w/ protein and peanut butter I've been having for the last 2 weeks. I'm not stressing, but I felt as if I should've beasted it more today and I was gassed tremendously.

David Boyle
06-06-2013, 05:49 AM
20130606

Woke up early feeling like a bloated pig...so I decided I was going to change up my diet to a more power athlete/John Wilbourn approach...which is pretty easy out here. So anyways, woke up and got a to go plate w/ eggs, bacon, grapefruit, and veggis. Had a good lunch too. Was going to take the day off...but felt that urge to train...and train I did...

front squat
275lbs x 2
285lbs x 3
285lbs x 3
285lbs x 3
(felt great!)

not enough time to hit pendlay rows...went right into conditioning...

5 rounds:
5 box jumps @ 24"
10 dead-hang pullups
15 swing flip to thruster combo w/ 24kg KB

no time ....did this with buddy...it was a good 112 degrees outside....it was a good finisher.

David Boyle
06-07-2013, 01:38 AM
20130607

Power Cleans
135lbs x 5
185ls x 3
205lbs x 3
225lbs x 3
235lbs x 3
235lbs x 2

David Boyle
06-08-2013, 02:25 AM
20130608

Sinister Saturday w/ FLAK/SAPPIs

10-9-8-7-6-5-4-3-2-1 reps w/ 40 yd shuttle run between rounds:
push jerks @ 135lbs
front squats @ 135lbs

followed by:

20 KB sprawl snatch
20 KB sprawl swing
20 KB sprawl cleans
20 KB sprawl front squats
20 Burpees

painful...but great! Had some good chow and coffee this morning...also had an amino shake before training....felt pretty good.

David Boyle
06-10-2013, 01:05 AM
20130610

CrossFit Football template officially started today.

10,000lbs
lift 10,000lbs using 1 rep from squat, press, deadlift.

Did 12 rounds at
335lb squat (high bar)
155lb press
365lb dead

Had 2 other marines working with me so this took longer then needed due to re-racking weights etc etc.

All lifts were good and everything felt dialed in. Not a bad training session.

David Boyle
06-12-2013, 01:27 AM
20130612

Active Rest

Did several 3 position cleans at 135lbs

25 minute heavy bag work

20130611

8 x 50 yard sprints

6 sets of 2 reps power snatch
135lbs across.

David Boyle
06-13-2013, 01:53 AM
20130613

front squat
255lbs x 3
280lbs x 2
285lbs x 3 x 3

messed around with some bench press after....but shoulder was not having it.

conditioning:

10min AMRAP w/ 2 45lb dumbbells
bent over rows
power cleans (hang)
push press

did 7 rounds + 7/7/2

David Boyle
06-13-2013, 11:46 PM
20130614

Power Clean
225lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3

conditioning:
5 rounds:
25 KB swings @ 62lbs
60 yd sprint
2:00 rest between rounds

Pushing 100+ outside in AFG....my crew and I are adapting pretty well...

Heat and altitude are slowly becoming a non-factor.

David Boyle
06-15-2013, 01:48 AM
20130615

SINISTER SATURDAY W/ FLAK N SAPPIS

Event 1
25 Curtis P’s @ 95lbs

Event 2
20 KB sprawl snatch @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)
20 KB sprawl front squat @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)

Event 3
1-10 rep ladders of sprawl knees w/ MCMAP pads
Planks x 3:00

This was a good session....everyone put out...the lunges were pretty brutal. The sprawl knees at the end was a smoker.

Later on.....

5 rounds:
10 KB press @ 62lbs (5/5)
1 rope climb @ 18ft
20 situps

15 minute of heavy bag work

*first time doing KB press with my weak shoulder (right)....all and all felt decent.,

David Boyle
06-17-2013, 12:27 AM
20130617

*weighed in today...just curious...198lbs.

I taped myself too...
USMC tape standards are so out of wack..had a 16 inch neck w/ a 34 inch waist...for 15% bf.

Back Squat
330lbs x 5
330lbs x 5
330lbs x 5
(2nd/3rd sets pretty tough...got em though)

Press
145lbs x 5
145lbs x 5
145lbs x 5

Conditioning:
7 Minutes Left, Down by 6
Complete 2 rounds:
1 minute - Max Rep 50 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep 50 lbs Weighted Pull Ups
Rest 1 minute
1 minute - Row for Calories
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

*from Crossfit football

not a bad session...easier than what i thought...makes me wonder how tomorrows CFFB session is going to be....haha

David Boyle
06-18-2013, 12:09 AM
20130618

Deadlift
225lb x 4
315lb x 3
355lb x 2
365lb x 5

Conditioning:
Complete 3 rounds:
Muscle Clean then a Push Press...
(without taking hands off bar/bar must start on ground each rep)

Round 1 - 10 reps @ 135lbs
Round 2 - 11 reps @ 145lbs
Round 3 - 12 reps @ 155lbs

50 evil wheels

5 rounds:
5 thai burpees
10 deadlifts @ 225lbs
15 ball slams @ 16lbs
250m row
*didn't time it..

All and all felt very energetic and strong this morning.

David Boyle
06-20-2013, 12:52 AM
20130620

Conditioning was before strength today;;
60 Yard Pro Long Shuttle x 5 reps
-On the flight line..with slipping and sliding every stop...lol.
20 sec was fastest time.

Front Squat
225lbsx3
275lbsx2
285lbsx3
285lbsx3
290lbsx3
295lbsx2

Bench Press
185lbs x 2 sets of 5

David Boyle
06-20-2013, 11:52 PM
20130621

Power Cleans
185lbs x 3
225lbs x 2
230lbs x 3
230lbs x 3
230lbs x 3
*tweeked my wrist a little...

Strict Chin ups
11/13/11

Conditioning:
EMOM:
Death By Ball Slam with a 2 Burpee Buy In
-Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.

*At the top of each and every minute do 2 burpees

Had to build some sandbags for this...all were legit...40-41lbs.

Got 12 rounds.

David Boyle
06-22-2013, 03:31 AM
20130622

Sinister Saturday

5 Rounds
5 Cleans @ 225lbs
106yd farmers walk w/ (120lbs/130lbs/140lbs/140lbs/130lbs)

2 mile run

50 commando planks

* this workout was hard...right wrist was sore from yesterdays power-cleans....had 3 other Marines do this...done in under an hour.

Had to adjust our deployment shirt, due to copyrights....this one is a lot better.

David Boyle
06-23-2013, 11:49 PM
20130624

Back Squat (high-bar):D
325lbsx2
340lbsx5
340lbsx5
340lbsx4
*totally lost all tension in the bottom on the 5th rep...couldn't come up with it...

Press (barbell)
135lbsx3
145lbsx2
150lbsx5 x 5 x 5

Conditioning:
AMRAP 12 minutes
30 overhead walking lunge w/ 45lb plate overhead
15 diamond pushups
4 rounds

David Boyle
06-24-2013, 04:50 AM
20130624


"happy hour" training

5 broadjump burpee buy in before each section

A. KB Snatch @ 62lb
20/18/16/14/12/10/8/6/4/2 (total reps=L/R side)

B. Hand Stand Pushups
10-9-8-7-6-5-4-3-2-1



serious heat @ 110 degrees in AFG..this workout sucked the life out ya...

David Boyle
06-25-2013, 12:08 AM
20130625


H2H Kettlebell / juggling warmup w/ 16kg KB

Deadlifts
315lbs x 3
365lbs x 2
375lbs x 5

Deadhang pullups
15/10/9

Conditioning:
5 rounds
3 snatch pull
3 power snatch
3 behind neck snatch push press

135lbs/145lbs/145lbs/145lbs/145lbs

David Boyle
06-25-2013, 04:15 AM
20130625

*heavy bag warmup for 15 min

Afternoon 115 degrees.
5 rounds
3 position clean @ 185lbs
5 box jumps @ 24"
10 tire flips
20 knee in situps
40 yd shuttle sprint

done this with another Marine...this one got the best of me...I was feeling that training hangover for like 10min after this one.

Set a goal this week of doing "2 a days"....to see how it affects our sinister saturday training...tomorrow is a rest day...

Wrist feeling sore after this one too...same nagging pain as last week...

David Boyle
06-27-2013, 02:56 AM
20130627

Front Squats
285lbs x 2
290lbs x 3 (2/1)
290lbs x 3 (1/2)
290lbs x 2
*Got crushed with front squats...wrist was nagging me and the bar kept going forward too.

Bench Press
205lbs x 5 x 5 x 5

Conditioning:
8 rounds:
Lunges w/ 185lbs in front rack position x 8 (4/4)
Plyo pushups x 12
Russian twists x 12 w/ 45lb KB

*pretty challenging session.

David Boyle
06-29-2013, 02:09 AM
20130629

SINISTER SATURDAY
W/ FLAK, SAPPIS, and GAS MASK

STRENGTH / STAMINA
T.I.M.F.
5 rounds:
DB or KB Snatch @ 50lbs-55lbs - 1 minute
Sand bag slams @ 40lbs - 1 minute
Step ups on 24 box w/ barbell @ 65lbs - 1 minute
Barbell Push Strikes - 1 minute
DB or KB Clean w/ (2) 45 lbs - 1 minute

50 Commando Planks
50 Round Kicks on MCMAP Pad (25/25)
100 pull-ups

20130628

Clean Pull + Power Clean
185lbs x 2
205lbs x 2
205lbs x 2

David Boyle
07-01-2013, 12:17 AM
20130701

I will remember this day....one of the worst sessions I've had in a long time. Not only did I have nothing in the leg tank but my intensity and mind were at a all time low...still trying to figure out wtf happened.


Back Squat (high bar)
warmups were brutal...225lbs felt like 295lbs...etc etc

345lbs x 5 - slow but got all the reps...which was a 5rep PR. This was it as far as positive things are concerend.

345lbs x fail...reracked it and got it 2 times then failed 2 more times...put 340lbs and got it once...and failed on second

so 345lbs x 2 / 340lbs x 2

340lbs x 2 and just quit...no legs whatsoever....felt like the nerves in my quads were spazzing out.

I won't even post my press workout....that was worthless as well....

Got 165lbs x 3 x 2 x 2 out of 15 reps.

David Boyle
07-01-2013, 11:35 PM
20130702

Heavy bag warmup x 10 min

Deadlift
315lbs x 3
365lbs x 2
385lbs x 5

Conditioning:
6 rounds:
65yd farmers walk @ 150lbs (75lb DB each hand)
130yd sprint

12:30

Felt great today. Coffee w/ protein and yogurt w/ peanut butter pre-workout.

David Boyle
07-04-2013, 12:33 AM
20130704

Front Squats
295lbs x 2
290lbs x 3
290lbs x 2

Tried to bench but shoulder was wrecked....couldn't complete the conditioning that was scheduled either...

Yea it's time to set up a deload week for next week. more to follow.

David Boyle
07-04-2013, 09:31 PM
20130704

afternoon session...115 degrees w/ altitude

5 rounds w/ boots and utilities
400m run
10 tire flips
50 sledgehammer slams
box jumps on 40" and 24" 1,2,3,4,5

pretty intense...the heat was insane...but we beasted it!

David Boyle
07-05-2013, 05:02 AM
20130705

Power Cleans
225lbs x 3 x 5

Conditioning:
5 rounds
Double broadjump 12 ft
3 power cleans @ 205lbs

Later on did:

5 rounds:
1 rope climb @ 18ft
10 slamballs @ 40lbs
15 KB swings @ 24kg
20 mountain climbers

David Boyle
07-08-2013, 12:21 AM
Last few days of training:

20130708

Deload Week
4 rounds:
10 pistol squat
10 handstand pushups
10 evil wheel

4 rounds:
400m run
50 squats

*goal of this week is to work on body weight/kettlebell exercises I never do and also hit up some good conditioning.

20130706

Sinister Saturday
4 rounds w/ boots, utes, flak/sappi plates
20 get ups w/ 40lb sand bag
400m run/walk w/ 40lb sand bag
20 thrusters w/ 40lb sand bag
5 chest to bar pullups

David Boyle
07-09-2013, 12:23 AM
20130709

Kettlbell Circuit

5 rounds
1 leg KB deadlift w/ 62lbs x 10
1 leg KB clean w/ 53lbs x 10
chest to bar pullups x 10

Conditioning:

Tactical 10
Sprawl + Snatch + Swing + Clean w/ 24KG

47 total reps

David Boyle
07-10-2013, 11:51 PM
20130711

Deload Conditioning


Marlboro Man
3 rounds:
800m run (estimated...)
21 KB swings @ 53lbs
12 burpees
23:50

3 rounds:
20 yd KB bear crawl w/ 26lb KB / 45lb KB
20 yd KB sprint w/ 26lb KB / 45lb KB
10 toe to bar

Not bad...shoulder still hurts. The run was decent...still sucking wind a little. 200lbs on the scale. So far so good on this deload week. Have not touched a heavy barbell at all. Can't wait to start it back up on Monday.

David Boyle
07-11-2013, 11:36 PM
20130712

Last day of deload

Kettlebell Circuit

5 rounds:
Renegade Rows w/ 24kg 5/5
1 leg pushups 5/5

5 rounds:
Figure 8 to holds w/ 24kg x 20
Third world squat hold + Curl w/ 45lb KB x 10

David Boyle
07-13-2013, 01:27 AM
20130713

Sinister Saturday w/ 35lb flak/sappi plates boots and utes

5 rounds
10 KB swings w/ 62lb KB
40 yard suicide
10 and back, 20 and back, 30 and back, and 40 and back...

1-10 ladder of
Sprawl Knees

3:00 planks

***brutal*** 113 degrees outside..one for the books...thought about trimming the rounds to 3 but we pressed on...took the heat and made it our bitch...lol

David Boyle
07-15-2013, 04:23 AM
20130715

Back Squat
315lbs x 3
325lbs x 2
330lbs x 4
330lbs x 3
325lbs x 3

all over the place w/ squats....

Push Press
185lbs /185lbs/185lbs

Conditioning:
3 rounds:
10 back squats @ 255lbs
106yd sprint

*sucked

David Boyle
07-16-2013, 12:18 AM
20130716

Deadlift
315lbs x 3
385lbs x 2
385lbs x 5

*felt decent but hips were kinda high

Conditioning:
5 rounds
5 deadlifts @ 275lbs
10 burpees

6:00

Afterwards did

Good Mornings
115lbs x 3 x 10

David Boyle
07-18-2013, 03:04 AM
20130718

Front Squat
280lbs x 3 x 3

Bench Press
210lbs x 3 x 5

Conditioning:
7 rounds
7 front squats
7 pullups
*little over 12 minutes

did the assistance work after conditioning:

3 super sets
Incline DB press x 10 w/ 2 (65lb) DBs
DB rows @ 70lbs x 20

2 super sets
GHD situps x 10
GHD back extensions x 10

David Boyle
07-19-2013, 12:15 AM
20130719

Cleans
225lbs x 5 sets of 2 reps

Observations:
First full on clean workout since June.
Felt pretty shaky at times...did feel trapped in the hole on a few
Front squats yesterday
Been doing power cleans
My second pull feels stronger

Conditioning outside...100 degrees:

3 rounds:
15 power cleans (touch and go)
20 lateral burpee over the bar

12:12 I believe.

Felt pretty gassed on this one. Didn't eat big breakfast as usual. I will say the burpees weren't as bad as I thought they would be. I wasn't a rabid rabbit on this though. I've noticed when I do these type of workouts nowadays..I tend to keep a steady pace vs. going for broke an sucking wind the whole workout.

David Boyle
07-20-2013, 01:58 AM
20130720

Sinister Saturday w/ boots, utes, flak, and sappi plates

10 rounds
20 overhead lunges w/ 45lb plate
10 ball slams @ 50lbs

3 rounds:
10 squad pushups
60 sec plank
sprawl/lead/rear hand/round kick x 10

David Boyle
07-22-2013, 01:21 AM
20130722

1st day of modified program
*Current bodyweight 202lbs @ 5-10"

Strength
Cleans
205lbs x 2
225lbs x 2
235lbs x 2
245lbs x 2
255lbs x 2

Back Squat
315lbs x 4
315lbs x 5
315lbs x 5

Push Press
185lbs x 3
190lbs x 3
190lbs x 3
190lbs x 3

Conditioning outside @ 110 degrees

"Fran"
21-15-9 reps
95lb thrusters
kipping pullups

5:15

Observations:
The cleans felt good.
Back squats felt weak as fuck...hard coming out of hole.
Push Press felt decent...shoulder was sore.
Conditioning was hell...kept talking myself out of it during push press...lol
The 21 thrusters were unbroken...21 pullups were a mess...lol
The 15/15 and 9/9 rounds were tough but I had some encouragement.

David Boyle
07-23-2013, 12:07 AM
20130723

Strength
Clean Deadlifts
315lbs x 3
365lbs x 4
*too heavy with these...will hit it lighter next week

RDLs
135lbs x 5 sets of 10 reps

Conditioning outside 115 degrees:
AMRAP in 15min
50meter shuttle sprint (25m/25m)
10 pushups
15 body squats

11 rounds

Beasty Boy
07-24-2013, 12:15 PM
20130715

Back Squat
315lbs x 3
325lbs x 2
330lbs x 4
330lbs x 3
325lbs x 3

all over the place w/ squats....

Push Press
185lbs /185lbs/185lbs

Conditioning:
3 rounds:
10 back squats @ 255lbs
106yd sprint

*sucked




awesome squats

David Boyle
07-25-2013, 04:21 AM
awesome squats

thanks dude. wish they could be better though..haha.

David Boyle
07-25-2013, 04:29 AM
20130725

Late start today...missed lunch and felt the pain...haha

Strength:
Front Squat
275lbs x 2
285lbs x 2
285lbs x 3
285lbs x 2
285lbs x 2

(all front squats w/ 2 reps were because of my grip...kept slipping out of my fingers.)

Bench Press
215lbs x 5 x 3

(stopped after that...right shoulder was killing me...starting to question the reason why I do bench press...maybe start doing other lifts to up my pec region)

Conditioning super set:
A. 10,9,8,7,6,5,4,3,2,1 reps of front squat @ 135lbs
B. 1,1,1,1,1,1,1,1,1,1, rope climbs @ 15 feet

13:00

Assistance super set:
3 sets
A. Incline DB bench press @ 100lbs x 10
B. DB rows @ 65lbs x 20

David Boyle
07-26-2013, 12:34 AM
20130726

Snatch
95lbs x 3
115lbs x 2
135lbs x 3
145lbs x 1
155lbs x 1
155lbs x 1
165lbs x 1
165lbs x 1

*shoulder was doing good today.

clean pull x 2 + hang clean (hip)
135lbs
185lbs
205lbs
215lbs
225lbs

Evil wheel
4 x 10

David Boyle
07-27-2013, 01:12 AM
20130727

Sinister Saturday w/ boots/utes/flak w/ sappi plates

Strength/Stamina
5 Rounds
9 Back Rack Thrusters @ 135lbs
20 yard bear crawl
7 ball slams @ 40lbs
20 yd sprint back

18:22

Judgement
3 rounds:
5 wall climbs (climb over t-wall jump down and go again)
10 sprawl push kicks on pad
20 round kicks on pad
30 knee strikes on pad

*pretty brutal but fun session today.

David Boyle
07-29-2013, 01:00 AM
20130729

Strength

Snatch Pull x 2 + Hang Snatch (hip)
115lbs
135lbs
135lbs
145lbs
155lbs

Clean and Jerk
115lbs
135lbs
155lbs
185lbs
195lbs
205lbs
215lbs
225lbs
185lbs x 2 (power clean + push jerk)

Back Squat
315lbs x 5
320lbs x 5
320lbs x 5

Conditioning:

Grace
30 power clean & jerks @ 135lbs

3:37

Didn't get a lot of sleep last night due to some stomach issues.
Had a protein shake for breakfast.
Warm up was very intense...
took me like 15 minutes to snatch the bar due to being sore from Saturday.
No bumpers so I have to lower all the weights to my shoulder..
Hit a wall in the conditioning...nothing in the tank on the final 10 reps.

David Boyle
07-30-2013, 12:25 AM
20130730

Conditioning outside @ 106 degrees:

10 rounds
5 thrusters @ 115lbs
10 kipping pullups
100m shuttle run

27:21

David Boyle
08-01-2013, 12:31 AM
20130801

Strength:

power snatch + hang snatch (1+1) knee/hip
115lbs
135lbs
135lbs
135lbs
135lbs

front squat
275lbs x 2
285lbs x 3
285lbs x 3
285lbs x 3

pushups x 50

conditioning:

3 rounds:
30 KB swings @ 24kg
30 situps
30 burpees

20:38

David Boyle
08-03-2013, 01:02 AM
Last 2 days:

Today August 3 2013

Sinister Saturday w/ flak jacket and sappi plates

5 rounds
12 deadlifts @ 155lbs
9 hang power cleans @ 155lbs
6 push jerks @ 155lbs
400m run

37:53

*fucking sucked....had no gas in the tank whatsoever.

afterwards:
55 sprawl round kicks @ 4:13
3:00 planks

Yesterday
August 2 2013

3 Position Snatch (ground/knee/hip)
115lbs/135lbs/145lbs/150lbs

Cleans
135lbs x 2
185lbs x 2
205lbs x 2
225lbs x 2
235lbs x 2

1000m row

David Boyle
08-05-2013, 12:28 AM
20130805

Strength

Snatch
135lbs
145lbs
155lbs
165lbs (2 miss)
170lbs (3 miss)
170lbs

Clean Pull x 2 + Hang Clean (knee)
185lbs
205lbs
225lbs
230lbs
240lbs

Back Squat
315lbs x 5
320lbs x 5
320lbs x 5

Conditioning:

5 rounds
5 behind neck push jerk @ 185lbs
10 burpees

10:38

observations:
All and all a good hard Monday session
Snatches felt good...felt like I had no coordination at times though...
Cleans felt great..
Back Squats felt brutal...keep thinking I should squat on separate days??
Conditioning was hard...behind neck jerks were an usual movement for me...
Burpees w/ lifting shoes suck!

Beasty Boy
08-05-2013, 01:31 PM
thanks dude. wish they could be better though..haha.

I dont have a squat rac or gym membership... so my squats are probably lacking judging by comparitive standards...I have a 150lb sand bag, 60lb vest and a barbell on the floor... what do you suggest

David Boyle
08-06-2013, 02:01 AM
20130806

Power Cleans
215lbs x 3
225lbs x 2
235lbs x 1

225lbs x 3
235lbs x 2
240lbs x 1

235lbs x 3
240lbs x 2
245lbs x 1

*got this from Rich Froning's crossfitmayhem site.

Power cleans felt great today...I pulled too fast on a couple but all and all...not a bad session

RDLS
185lbs x 5
185lbs x 5
185lbs x 5 (w/ snatch grip)

Conditioning outside @ 100 degrees insane humidity in AFG:
400m run
21 thrusters @ 95lbs
21 kipping pullups
400m run
15 thrusters @ 95lbs
15 kipping pullups
400m run
9 thrusters @ 95lbs
9 kipping pullups

17:05

got a cramp in my side mid way on the 1st 400m run
1 round unbroken thrusters / 11 and 10 on the pullups
2 round broke it up 10 and 5 thrusters and pullups
3 round unbroken....
run is what got me...felt like I had no gas in the legs.
no breakfast today either

David Boyle
08-08-2013, 01:50 AM
20130808

Front Squat
275lbs x 2
285lbs x 3
290lbs x 3
290lbs x 3

Conditioning:
10-1 ladder front squats @ 155lbs
1-10 ladder handstand pushups
1 rope climb @ 18ft in between each round

33:00

Beasty Boy
08-08-2013, 04:38 PM
http://strongmanwod.com/




check out this website... its pretty awesome

David Boyle
08-09-2013, 12:08 AM
Thanks will do!

today - 20130809

3 Position Snatch (power-knee-hip)
135lbs
145lbs
150lbs
155lbs
160lbs

Clean & Jerk
135lbs x 2
185lbs x 2
205lbs x 2
225lbs x 2
235lbs x 2 (minus 1 missed jerk)

David Boyle
08-10-2013, 01:39 AM
20130810

Sinister Saturday w/ flak and sappi pates

20 sand bag getups w/ 40lbs
21-15-9 reps
KB snatch (both side) @ 24kg
sprawls
10 rounds @ 135lbs:
power clean/front squat/push press/back squat push press

26:05

David Boyle
08-12-2013, 02:01 AM
20130812

Snatch Pull x 2 + Hang Snatch (hip)
155lbs
165lbs
175lbs
185lbs
190lbs (PR hang snatch)

Cleans
135lbsx2
205lbs
225lbs
235lbs
250bs
255lbs
260lbs
265lbs x miss
265lbs

Push Press
185lbs x 3
205lbs x 3
205lbs x 2
205lbs x 2
*should've went w/ 200lbs on these...had no push/drive w/ shoulders

Back Squat
325lbs x 2
330lbs x 3
330lbs x 3
330lbs x 3
*had some assistance w/ these on a few. out of the hole was a struggle

Conditioning outside @ 110 degrees:
"Helen"
3 rounds
400m run
21 KB swings @ 24kg
12 kipping pullups

14:35

*only 1 pullup bar..had to share...which was a good thing...lol. I had no legs for the run...I actually felt like a fat body running today...knees were aching the 1st round....should've warmed up better...just went right into it after squats....not the best plan...but we were short for time...this session took 2.5 hours +.

As I write this I feel great....almost 30 min post workout. I know I did alot of work today....34 years old isn't old...but I'm starting to see myself pass my peers and some of the younger marines in my unit...I know I need to taper some...and figure out some good deload/recovery methods if I want to keep this up post deployment.

David Boyle
08-13-2013, 12:43 AM
20130813

Power Cleans
225lbs x 3
230lbs x 2
235lbs x 1
230lbs x 3
235lbs x 2
240lbs x 1
235lbs x 3

RDLs (snatch grip)
185lbs x 5
205lbs x 5
205lbs x 5

5 super sets back to back
A. DB incline press x 10
B. DB row x 20
C. Evil wheel x 10

Press / Row weights
1. 110lbs/65lbs
2. 120lbs/70lbs
3. 130lbs/70lbs
4. 130lbs/70lbs
5. 130lbs/70lbs

Supposed to do some conditioning w/ sprints afterwards...chalked it up for Thursday. Tomorrow is a rest day.
2 of my guys PR'd on deadlifts today so it was a good session...gave em a break...lol

David Boyle
08-15-2013, 12:34 AM
20130815

Front Squat
275lbs x 3
285lbs x 3
290lbs x 3
295lbs x 2 (PR double)
300lbs x 1 (PR single)

Afterwards did some shoulder mobility..right shoulder has been aggravating me again

internal/external rotations (band)
y,x,t drills
bottoms up kettlebell press

Conditioning:
10 sets of 50 yard sprints (30 sec rest between)

felt pretty explosive and fast w/ these...

David Boyle
08-17-2013, 10:13 PM
20130817

Sinister Saturday w/ boots, utes, flak and sappi plates

Bear Complex @ 185lbs x 30 reps
power clean
front squat
push press
back squat
push press

31:30

1.5 mile run

Latest and greatest pics....joking around in the gym. meat head shots.
Currently 89kg in these pics.

David Boyle
08-19-2013, 01:29 AM
20130819

Hang Snatch 4 x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3

4 super sets:
A. Snatch Pull @ 205lbs x 4
B. Bench Row holds @ 2 45lb KBs x 45 sec

Conditioning:
5 rounds:
400m sprint
max pullups

great session today.

David Boyle
08-20-2013, 01:42 AM
20130820

Hang Clean (knee) and jerk
225lbs x 2
230lbs x 2
235lbs x 2
240lbs x 2

Back Squat
265lbs x 8
285lbs x 8
325lbs x 5

Front Squat
225lbs x 5
235lbs x 5
250lbs x 5
270lbs x 3

Conditioning:
7 rounds of:
30 sec. Row
30 sec. Rest
30 sec. Rope Climbs 15'
30 sec. Rest
30 sec. Handstand pushups

David Boyle
08-21-2013, 02:57 AM
20130821

3 Position Power Snatch
135lbs
145lbs
145lbs
145lbs

3 Position Power Clean
135lbs
185lbs
190lbs
195lbs

Jerks from the rack
185lbs x 3
205lbs x 3
225lbs x 3

Super Set x 4
a. Clean Pull x 3 @ 315lbs
b. Snatch Push Press x 5 + 1 overhead squat w/ 5 sec pause at bottom
135lbs/145lbs/155lbs/165lbs

Conditioning:
30 target burpees @ 10' above highest reach
30 kipping pullups
20 target burpees
20 kipping pullups
10 target burpees
10 kipping pullups

13:56

David Boyle
08-23-2013, 01:57 AM
20130823

Snatch from blocks (knee) x 2 + 1 from floor
135lbs
145lbs
155lbs
160lbs

Clean and Jerk from blocks (knee) x 2
135lbs
185lbs
205lbs
225lbs
225lbs

Back Squat
250lbs x 8
275lbs x 8
290lbs x 8
295lbs x 7 (failed on last rep)

Front Squat
185lbs x 5
205lbs x 5
225lbs x 5
225lbs x 5

super set x 4
a. incline db bench press x 10 @ 130lbs/150lbs/150lbs/150lbs
b. db rows x 20/20 @ 70lb/70lbs/70lbs/70lbs

David Boyle
08-26-2013, 12:47 AM
20130826

Snatch (every minute on the minute for 10 min)
165lbs x 1 x 10

Clean and Jerk
225lbs x 1
230lbs x 2
245lbs x 2
245lbs x 1/ (missed 2nd jerk)
245lbs x 2
245lbs x 1/ (missed 2nd jerk)

Conditioning:

2 mile run
30 pushups
30 squats
30 situps
10 burpees
10 windmills
30 pushups
30 mountain climbers
30 flutter kicks
10 burpees
10 cherry pickers (4 count)

Smoked!!!!!

David Boyle
08-27-2013, 12:16 AM
20130827

Back Squat
315lbs x 5 x 5

Behind Neck Push Press
185lbs x 3 x 3

Good Mornings
135lbs x 5 x 5

Conditioning:
15,12,9,6,3 reps
push press @ 135lbs
box jumps @ 24"

5:18

David Boyle
08-29-2013, 03:47 AM
20130829

Snatch
135lbs x 3
155lbs x 2
165lbs x 2
175lbs x 2 miss
175lbs x 2
175lbs x 2
175lbs x 2 miss

Power Clean & Push Jerk every 90 sec for 10 minutes
10 reps

Conditioning:
5 x 100m sprints
3 x 200m sprints

David Boyle
09-02-2013, 03:02 AM
Last few days of training:

Today 20130902

Strength:
Back Squat
325lbs x 5
325lbs x 5
325lbs x 5

Hang Power Snatch + Hang Snatch (hip)
115lbs
135lbs
145lbs
145lbs
145lbs

Power Clean and Split Jerk x 1 every 90 sec for 10 minutes
230lbs for 10 reps total

Conditioning:
2 mile run

20130831
Sinister Saturday
100 Curtis Ps for time w/ boots/utes/flak and sappi plates
1:07

20130829

Strength:
Front Squat
285lbs x 3
285lbs x 3
285lbs x 3

David Boyle
09-03-2013, 12:39 AM
20130903

Kettlebell Training:

A. 1 arm Kettlebell Clean & Push Press (long cycle)
62lbs x 10 / 10
62lbs x 10 / 10

B. Kettlebell Split Snatch
53lbs x 10 / 10
Kettlebell Snatch
62lbs x 10 / 10

C. Double Kettlebell Clean & Push Press (long cycle)
62lb/53lb x 10
52lb/62lb x 10

D. Double Kettlebell Snatch
2 45lb KBs x 10

Conditioning:

MARSOC short card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists

David Boyle
09-04-2013, 10:49 PM
Wednesday 20130904

Front Squat
290lbs x 3
290lbs x 2
290lbs x 2

Pendlay Rows
4 sets of 10 reps
135lbs
155lbs
175lbs
185lbs

David Boyle
09-05-2013, 04:57 AM
20130905

Snatch from the blocks (knee) x 2
135lbs
155lbs
165lbs
175lbs
185lbs
195lbs x fail/fail

Cleans from blocks (knee) x 2 + 1 power jerk
135lbs
185lbs
205lbs
225lbs

*used (2) gator tires for blocks today...did the job!

Conditioning:
100m sprints x 5
200m sprints x 3
400m run

*sprints sucked...was hot and dehydrated...took some pre-workout....won't make that mistake again.

David Boyle
09-06-2013, 12:56 AM
20130906

Back Squat
340lbs x 3/2
*couldn't come up on the 4th rep...did a reset and got my final 2.

Snatch Deadlift
225lbs x 5
315lbs x 5
315lbs x 5
315lbs x 5

Conditioning:
3 rounds:
250m row
20 KB swings @ 62lbs

David Boyle
09-07-2013, 01:11 AM
20130907


Hot Shots 19
6 rounds
30 air squats
19 power cleans @ 135lbs
7 dead hang pullups
400m run

49:08

Went at this very cautious...a lot of power cleans and did not want to f**k myself up...lol...but all and all a good workout.

Could've been faster... but I felt all my reps were clean and efficient throughout the entire session.

David Boyle
09-09-2013, 03:21 AM
20130909

Back Squat
330lbs x 5
330lbs x 5
330lbs x 5 (assisted w/ last one)

Snatch off blocks (knee) on minute for 10 minutes
170lbs x 10

1.5 mile run
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers

David Boyle
09-10-2013, 02:03 AM
20130910

Kettlebell Training

3 rounds:
KB Press x 10/10 @ 62lbs
KB Snatch x 10/10 @ 62lbs
KB Plyo Pushups x 10/10
KB Flip Swings x 20 @ 62lbs
KB Wood choppers x 10/10 @ 35lbs
*2 rope climbs @ 18ft w/ flak and sappi plates (35lbs) before each round

David Boyle
09-11-2013, 05:00 AM
20130911

Clean & Jerk (1 rep on minute every minute for 10 min)
245lbs x 8
* 2 misses (1 on clean / 1 on jerk)

Front Squat
285lbs x 3
295lbs x 2
295lbs x 1

*kept leaning forward on the last 2 sets of 295lbs....bar kept bending my left arm

Conditioning @ 105 degrees
100m sprint x 5
200m sprint x 3

hard session today.

clean & jerks felt heavy...seemed to take a few reps once the clock started to get in the "groove"...still felt they were ugly though.

front squats felt heavy as always...lol

sprints were good...this is the 3rd week of our sprint workout. the 5 100m are getting easier...the 3 200m sprints still hurt..but I felt better today compared to last weeks.

Food intake has been pretty spot on this week too....been consuming about 2g a day of fish oil as well. water intake could be better...piss still yellow and smelly...haha

David Boyle
09-13-2013, 12:59 AM
20130913

Back Squat
225lbs x 3
295lbs x 3
315lbs x 2
335lbs x 1
345lbs x 5
*tied previous 5rm PR
315lbs x 3

Clean Deadlifts
325lbs x 5
325lbs x 5
325lbs x 5

Incline DB Bench Press
(2) 75lb DB x 10 x 3 sets

Conditioning
5 rounds:
250 meter row
20 KB Snatch (10/10) @ 24kg
*must complete in 1:45 or under
1:37
1:33
1:32
1:30
1:27

David Boyle
09-14-2013, 01:25 AM
20130914

Barbells for Boobs / Crossfit workout

Helen Meets Grace

3 rounds:
400m run
21 KB swings @62lbs
12 kipping pullups

30 reps of power clean and overhead @ 135lbs

22:15

Didn't want to do this workout this morning...felt like shit...too much sleep and felt nasty from last nights dinner. Marines have an awesome way of persuasion! Needless to say I'm glad I went ahead and did it. Feel a lot better now.

David Boyle
09-16-2013, 02:15 AM
20100916

HB Back Squat
335lbs x 5
335lbs x 5
335lbs x 3

Power Clean & Push Jerk x 10 sets x 1 rep
@ 235lbs every 90 sec

Conditioning:
2 mile run
MARSOC Short Card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello Dolly
19. 10 Burpees
20. 10 Trunk twists

*totally smoked and feeling great.
*Had to go at this alone...gym partners were MIA.

David Boyle
09-18-2013, 12:59 AM
20130918

Front Squat
290lbs x 3
290lbx x 3
290lbs x 3
*kept leaning awfully forward on these. I worked my abodominasl pretty hard yesterday...maybe this was why??

Power Snatch + Hang Snatch (hip) x 1
135lbs
145lbs
155lbs
155lbs (missed hang)
155lbs
165lbs (missed hang)
165lbs (missed hang)
165lbs
175lbs (missed hang)
175lbs (missed/missed)

Conditioning:
100m sprints x 5
200m sprints x 3
*felt great...actually felt fucking bad ass....my kick on the 200's are getting better.

20130917
Arm workout
Barbell curls superset with skull crushers
4 sets of 10 to 12 reps
Alternate dumbbell curls superset with pushdowns
4 sets of 10 to 12 reps
Seated incline curls superset with kneeling rope extensions
4 sets of 10 to 12 reps
Concentration curls superset with one-arm tricep kick backs
4 sets of 10 to 12 reps
Bench Dips - 2 sets of 26 reps

AB workout
Roman Chair Crunches x 2 x 12 (3 sec hold)
Hanging Knee Raises x 2 x 10 (3 sec hold)
Decline Alternating Situps x 2 x 10 (3 sec hold)

David Boyle
09-21-2013, 06:51 PM
20130921

2 mile run
MARSOC short card

20130920

Back Squat
315lbs x 3
345lbs x 2
350lbs x 2
350lbs x 1

*have to reset and hit this again...don't know what happened..couldn't get my 5 today.

Conditioning:
30 rounds:
5 ball slams @ 20lb
3 handstand pushups
1 power clean @ 225lbs

David Boyle
09-22-2013, 05:47 AM
20130922

bored in Kyrgyzstan

3 position snatch
135lbs
155lbs
165lbs
170lbs x fail

power clean + hang clean (hip)
155lbs x 3
205lbs x 3

Conditioning:
5 rounds@ 155lbs:
12 deadlifts
9 hang power cleans
6 push press

David Boyle
09-30-2013, 07:14 AM
Back in the states! Well been back since 25th...got a couple sessions in but just mainly active recovery workouts...nothing worth posting.

Today / Monday 20130930

high bar Back Squat
275lbs x 10
265lbs x 10
255lbs x 10

Push Press
145lbs x 10
145lbs x 10
135lbs x 10

3 sets of:
A. Pushups x 20
B. Overhead lunges w/ 40kg overhead (snatch grip) x 10

3 sets of:
A. KB Press (2 24kg KB) x 10
B. GHD situps x 10

David Boyle
10-02-2013, 07:05 AM
20130902

Took yesterday off due to a minor back pull/strain something like that.

High Bar Back Squat
275lbs x 10
275lbs x 10
275lbs x 10

Push Press
155lbs x 10
165lbs x 10
170lbs x 10

Incline DB Bench Press
2 65lb DB x 10
2 70lb DB x 10
2 70lb DB x 10

Snatch Grip Overhead Lunges @ 50kg
x 3 sets of 10 reps

Double KB Press w/ 2 60lb KBs
x 3 sets of 10 reps

GHD Situps x 10/10
Toes to Bar x 10/10

Conditioning:
400m run
30 pushups
30 air squats
30 situps
10 burpees
400m Sprint
30 pushups
30 mountain climbers
30 flutter kicks
10 burpees
400m Sprint

*finished up w/ some shuttles, caraocas, and back pedal drills.

David Boyle
10-03-2013, 06:52 PM
20131003

Power Clean (from hip / holding on to barbell the entire set)
95kg (209lbs) x 5
90kg (198lbs) x 5 sets x 5 reps

Clean Deadlifts
140kg (308lbs) x 10
130kg (286lbs) x 10 reps x 2 sets

Back Extensions w/ 45lb bar held in snatch grip
5 sets of 10 reps

Shrugs
140lbs x 10
200lbs x 10
200lbs x 10
140lbs x 15

Pendlay Row
60kg (132lbs) x 10
80kg (176lbs)x 10
80kg (176lbs) x 10
80kg (176lbs)x 10
80kg (176lbs) x 10

Dead hang pull-ups
5 sets of 10 reps

S-drill jumps
9 jumps x 3 sets

Planks x 3:00 (front/left/right)

David Boyle
10-07-2013, 01:26 PM
Took Saturday/Sunday off

20131007
Back Squat
295lbs x 10
280lbs x 10
265lbs x 10

Push Press
175lbs x 10
165lbs x 10
155lbs x 8

Incline DB Bench Press
2 (75lb) DB x 10
2 (80lb) DB x 10
2 (80lb) DB x 10

Overhead Lunges w/ Snatch grip
55kg x 10
55kg x 10
50kg x 10 (w/ 2 KB in front rack)

KB Press w/ 2 60lb KB
3 sets x 10 reps

400m run on curve treadmill
30 pushups
30 lunges
30 hello dolly
10 burpee
400m run on curve treadmill
30 pushups
30 star jumps
30 superman
10 thai burpee

20131005

1km run
30 pushups
30 lunges
30 hello dolly
10 burpee
1km run
30 pushups
30 star jumps
30 superman
10 thai burpee

David Boyle
10-08-2013, 01:29 PM
20131008

Power Snatch (from the hip / hold the bar entire time)
75kg (165lbs) x 3 ....tried to get a solid 5 but dropped it.
70kg (155lbs) x 5 x 5

Snatch Deadlift
130kg (286lb) x 10
120kg (264lb) x 10 x 10

Back Extensions w/ bar (snatch grip)
x 10 x 10 x 10

Shrugs
w/ 2 70lb KB and 2 30lb KB x 2 sets x 10 reps
w/ 2 70lb KB x 10 reps

Pendlay row (snatch grip)
70kg x 10
80kg x 8
80kg x 8

David Boyle
10-09-2013, 09:10 PM
20131003

Back Squat
275lbs x 10
265lbs x 10
265lbs x 10

Push Press (behind the neck w/ snatch grip)
155lbs x 10
155lbs x 9
135lbs x 10

Incline DB Bench Press
2 70lb DB x 10
2 70lb DB x 10 (see saw)
2 70lb DB x 10 (see saw)

Lunges w/ 2 60lb KBs
x 10 x 10 x 10

KB Press w/ 2 24kg KB
10/10/10

GHD Situps
x 10 x 10 x 10

David Boyle
10-10-2013, 11:48 AM
20131010

Power Clean (from hip/don't drop)
100kg (220lb) x 4 (dropped last one/attempted 5th rep and cleaned it)
95kg (209lb) x 5
95kg (209lb) x 5
95kg (209lb) x 5
95kg (209lb) x 5
95kg (209lb) x 5

Clean Grip Deadlift
150kg (330lb) x 10
140kg (308lb) x 10
140kg (308lb) x 10

Back Extensions
45lb x 10
45lb x 10
45lb x 10
BW x 10
BW x 10

Shrugs
w/ 2 70lb KB and 2 30lb KB x 3 sets x 10 reps
w/ 2 70lb KB x 10 reps x 2 sets

Pendlay Rows
70kg x 10 reps x 5 sets

Beasty Boy
10-14-2013, 10:26 AM
20131003

Back Squat
275lbs x 10
265lbs x 10
265lbs x 10





ouch

David Boyle
10-28-2013, 01:12 PM
20131028

Start of "531" cycle.

Strength:

Back Squat (High bar)
225lbs x 5
250lbs x 5
285lbs x 15

Push Press
135lbs x 5
150lbs x 5
170lbs x 10

Conditioning:

AMRAP 25 min
10 hang power cleans @ 135lbs
400m run
20 toe to bar
400m run

2 rounds + 10 power cleans + 400m run + 9 toe to bar

All and all not a bad session. Had 2 other Marines working w/ me and we finished the whole session in 1.5 hrs.

Beasty Boy
10-28-2013, 01:14 PM
awesome squats there

David Boyle
10-28-2013, 01:15 PM
Thanks dude.:)

David Boyle
10-29-2013, 12:47 PM
20131029

Strength/Stamina:

Power Snatch + Snatch EMOM for 10 minutes
@ 70kg (155lbs)

Conditioning:

1-10 Burpee ladder w/ 10 KB swings in between @ 70lbs

11:43

David Boyle
10-30-2013, 12:53 PM
20131030

Front Squat
275lbs x 3 x 3
*start of cycle

Power Clean & Jerk
100kg (220lbs) x 1 x 10 (EMOM)

Conditioning:
10 50 yard sprints

David Boyle
11-01-2013, 12:16 PM
20130101

AM PT
2 k run
30 push ups
30 squats
30 situps
10 burpee
10 windmill
30 pushups
30 mountain climbers
30 flutter kicks
10 burpee
10 cherry picker
30 pushups
30 star jumps
30 supermans
10 burpees
10 chain breakers

afternoon

Bench Press
155lbs x 5
175lbs x 5
185lbs x 12

Deadlift
330lbs x 10

Super set x 3
10 incline DB Press @ 75lbs
20 dumbbell row @ 70lbs

David Boyle
11-04-2013, 11:55 AM
20131104

Strength

Back Squat
235lbs x 3
265lbs x 3
300lbs x 12

Push Press
140lbs x 3
160lbs x 3
180lbs x 10

Conditioning

4 rounds:
40 yd prowler sprint w/ 2 20kg plates
10 pushups
40 yd prowler sprint w/ 2 20kg plates
5 KB press w/ 2 24kg KBs

David Boyle
11-05-2013, 11:27 AM
20131105

Snatch x 3 on the minute for 10 minutes
65kg (143lbs) x 3 x 10

Conditioning:

5 rounds
5 hang power cleans (hip) @ 85kg (187lbs)
10 burpee box jumps @ 24"

14:25

David Boyle
11-07-2013, 10:27 AM
20131106

Front Squat
275lbs x 2
285lbs x 3
285lbs x 3
285lbs x 3

David Boyle
11-14-2013, 11:45 AM
20131114

Strength/Stamina

1 clean @ 110 kg (242lb)
10 burpees
2 cleans @ 105 kg (231lb)
10 burpees
3 cleans @ 100 kg (220lb)
10 burpees
4 cleans @ 90 kg (198lb)
10 burpees
5 cleans @ 80 kg (176lb)
10 burpees
6 cleans @ 70 kg (155lb)
10 burpee
7 cleans @ 60 kg (132lb)
10 burpees

Didn't time this...I would guess around 15-18 minutes tops.
Cleans were "squat cleans"

David Boyle
11-15-2013, 12:02 PM
20131115

Strength:

Back Squat
255lbs x 5
285lbs x 3
315lbs x 9 (rep PR)
* so close to getting 10 but lost in it in the middle

Push Press
155lbs x 5
175lbs x 3
195lbs x 5
* think I should have rested more after back squats...was pretty smoked

Conditioning:

Bear Complex
power clean
front squat
push press
back squat
push press
x 7
40kg
45kg
60kg

David Boyle
11-18-2013, 07:06 AM
20131118

2nd Cycle 531

High Bar Back Squat
225lbs x 5
255lbs x 5
295lbs x 12

Push Press
135lbs x 5
155lbs x 5
175lbs x 11

Curtis Ps (hang clean + lunge left/right + push press)
50kg (110lbs) x 5
55kg (121lbs) x 5
60kg (132lbs) x 5
65kg (143lbs) x 5
All done w/o dropping bar except for last set...got 2/1/2

Planks (front/left/right) x 60 sec each side

AFternoon Session:

Snatch Practice w/ 50kg

Cleans
80kg (176lbs) x 2
90kg (198lbs) x 2
100kg (220lbs) x 2
110kg (242lbs) x 2
115kg (253lbs) x 2
120kg (264lbs) x 2

Conditioning:
15-12-9
Power Cleans 85kg (187lbs)
Hand Stand Pushups
*no time taken

Evil Wheel x 50

David Boyle
11-19-2013, 11:48 AM
20131119

Ross Enamait workout
"Sequential Fatigue Challange"
5 Rounds:
1. Burpees x 10
2. Sprint 55 yards
3. Plyo Pushups x 10
4. Jog back to start
5. Diamond Pushups x 10
6. Sprint 55 yards
7. Tuck Jumps x 10
8. Jog back to start

Great session. Did this on the turf field we have on base...everything felt great. Sprints were explosive and fast.

David Boyle
11-25-2013, 06:12 AM
Last few days of traning...

Yesterday 20131124

Snatch Practice up to 70kg

Clean & Jerk
70kg
90kg
100kg
110kg
115kg
120kg (missed the jerk)

20131123
1 mile recovery run

20131122

Front Squat
275lbs x 2
295lbs x 2
315lbs x 1 (1 rep PR)

Bench Press
190lbs x 14

David Boyle
11-25-2013, 02:08 PM
20131125

Back Squat
245lbs x 3
275lbs x 3
315lbs x 10 (10 rep PR)

Push Press
145lbs x 3
165lbs x 3
185lbs x 10 (10 rep PR)

Conditioning:
Bear Complex
95lbs
115lbs
135lbs
145lbs

David Boyle
11-26-2013, 12:41 PM
20131126

Clean Deadlifts
100kg x 3
125kg x 3
150kg x 10

Snatch Grip Deadlift
100kg x 10
130kg x 10
140kg x 10
140kg x 10

Bench Press
165lbs x 3
185lbs x 3
205lbs x 10

David Boyle
12-02-2013, 01:27 PM
Last few training sessions....

Today 20131202:

High Bar Back squat
315lbs x 10
285lbs x 10
285lbs x 10

Push press
185lbs x 10
165lbs x 2 sets x 10

Lunges
155lbs x 10
135lbs x 2 sets x 10

Bench Press
205lbs x 10
185lbs x 2 sets x 10

Evil Wheel x 3 x 10
Russian Twists x 3 x 10/10 @ 35lbs

20131128

Power Clean + Hang Clean (knee) + Hang Clean (hip) + Jerk
70kg
80kg
90kg
100kg

Front Squat
275lbs x 2
295lbs x 2
305lbs x 1

3 rounds
Power Snatch + Snatch Balance x 5 @ 50kg
10 box jumps @ 24"
15 burpees

Evil Wheel x 3 x 10
Russian Twists x 3 x 10/10 @ 35lbs

David Boyle
12-03-2013, 01:33 PM
20131203

Hang Power Snatch (hip)
75kg (165lbs) x 5
65kg (143lbs) x 5 x 5

Snatch Deadlift
130kg (286lbs) x 3 x 10

Back Extentions
3 x 10 w/ bar

Shrugs
100kg (220lbs) x 10
90kg (198lbs) x 10 x 10

Pendlay Rows
80kg (176lbs) x 10
70kg (155lbs) x 10 x 10

Planks x 3:00

David Boyle
12-04-2013, 01:29 PM
20131204

Back Squat
285lbs x 3 sets of 10 reps

Behind Neck Push Press
165lbs x 3 sets of 10 reps

A. Pushups w/ 25kg plate on back x 10
B. Single Leg Squats w/ 2 40lb KBs x 10

A. Ring Dips x 10
B. KB Press w/ 2 40lb KB x 10

David Boyle
12-05-2013, 12:47 PM
20131205

Hang Power Clean (hip)
100kg (220lbs) x 3
95kg (209lbs) x 5
90kg (198lbs) x 5 sets of 5

Clean Deadlift
155kg (341lbs) x 10
140kg (308lbs) x 2 sets of 10

A. Back Extentions 5 x 10
B. KB Shrugs @ 180lbs

A. GHD Situps 3 x 10
B. Pullups 8/10/6

David Boyle
12-08-2013, 08:23 AM
20131207


Snatch
worked to around 70% for 8-10 reps

Clean & Jerk
worked to around 70% for 8-10 reps

Conditioning:
4 rounds:
10 burpees
50 yard sprint
10 plyo pushups
50 yard jog
15 diamond pushups
50 yard sprint
10 tuck jumps
50 yard jog

David Boyle
12-09-2013, 12:48 PM
20131209

Back Squat
320lbs x 10
290lbs x 10
290lbs x 10

Push Press
190lbs x 7
175lbs x 10
170lbs x 8

Curtis Ps (w/o dropping bar)
hang clean + right/left side lunge (front rack) + push press
55kg (121lbs) x 5
60kg (132lbs) x 5
64kg (141lbs) x 5

David Boyle
12-10-2013, 03:01 PM
20131210

Hang Power Snatch (hip)
80kg (176lbs) x 4
75kg (165lbs) x 3
70kg (155lbs) x 4 x 5

Snatch Grip Deadlift
140kg (308lbs) x 10
130kg (286lbs) x 2 x 10

A. Shrugs
120kg (264lbs) x 10
110kg (242lbs) x 2 x 10

B. Back Extentions w/ 45lb plate held in front
3 x 10

KB Rows
70lb x 10/10 x 3 sets

Planks
x 3:00

David Boyle
12-12-2013, 09:59 AM
20121211

Back Squat
290lbs x 3 x 10

Push Press (behind neck)
170lbs x 10
175lbs x 10
175lbs x 8

Weighted Push ups
3 x 10

David Boyle
12-12-2013, 12:35 PM
20131212

Hang Power Clean (hip)
100kg x 5
95kg x 3 x 5
90kg x 2 x 5

Clean Deadlift
160kg (352lbs) x 7
150kg (330lbs) x 7
150kg (330lbs) x 10

KB Shrugs w/ 180lbs x 3 x 10
Back Extensions x 3 x 10

David Boyle
12-23-2013, 01:56 PM
20131223

Since returning from AFG...I've been doing 531 and just finished up a 2 week volume cycle that pretty much mirror imaged the LSU WL "10"s program.

I've put on some decent weight....I tip the scales around 203-205lbs. All and all feel good. My endurance/condtioning has dropped a little...not too much but a little. Got a lot future job related tasks up ahead that will need me to step up the cardio a bit.

Today:
Back Squat
315lbs x 3 x 5
Push Press
185lbs x 3 x 5

MARSOC SHORT CARD

David Boyle
01-08-2014, 12:07 PM
Last few days of training:

Today 20140108

150 pushups
*each time you reach failure sprint 50 yards, jog back, and continue on number left off
50 pull-ups
*broken up...did about 10 of the 50 kipping the rest dead hang
100 4 count flutter kicks

20140107
"340"
w/ 24kg KB
2 Burpees
20 KB press
4 Burpees
20 KB Snatch
6 Burpees
20 KB overhead squat
8 Burpees
20 KB jerks
10 Burpees
20 KB cleans
12 Burpees
20 KB front squats
14 Burpees
20 KB push press
16 Burpees
20 KB Swings
18 Burpees
20 KB goblet squats
20 Burpees
50 russian twists

20140106

Messed around w/ some snatches up to 70kg...felt like shit

Power Clean to Power Jerk
100kg x 5 x 2

Tactical 10
w/ 24kg
AMRAP in 10 min:
Sprawl + KB Snatch + KB Swing + KB Clean
got like 38 reps

David Boyle
01-09-2014, 11:45 AM
20140109

Warmup:
O-Course run

Then -

7 rounds:
1 rope climb @ 25ft
10 sand bag slams @ 55lbs
15 KB swings @ 32kg
20 mountain climbers

This was a low speed workout w/ 3 other Marines.

David Boyle
01-10-2014, 10:55 AM
20140110

Warm-up
1 mile run @ 8:00

Power Cleans
60kg x 2
80kg x 2
90kg x 2
100kg x 1
105kg x 1

Workout:
1 Power clean @ 107kg
10 burpees
2 Power Cleans @ 104kg
10 burpees
3 Power Cleans @ 95kg
10 burpees
4 Power Cleans @ 85kg
10 burpees
5 Power Cleans @ 70kg
10 burpees
6 Power Cleans @ 64kg
10 burpees
7 Power Cleans @ 60kg
10 burpees

done under 20min w/ breaks and shooting the shit

David Boyle
01-11-2014, 09:45 AM
20140111

Active Recovery

2 mile run w/ flak jacket

David Boyle
01-13-2014, 11:33 AM
20140113

Power Clean & Power Jerk @ 155lbs 1-10 ladder
w/ 1 round of 5 pullups (deadhang) 10 pushups 15 squats chaser

32:00

Felt like ass throughout....dehydrated as hell.

David Boyle
01-14-2014, 01:02 PM
20140114

5 rounds:
10 see saw press w/ 65lb log
10 sang bag slams w/ 120lb sandbag
10 KB flip swings w/ 70lb KB
-Then-
100m sprint x 3
200m sprint x 1

Again felt really dehydrated after this one. Gotta stop taking pre workout b/f these workouts.

I've been following the "warrior diet" for the past 2 weeks. Going to switch to a 16/8 IF instead of the 20/4.

David Boyle
01-15-2014, 11:39 AM
20140115

5 rounds:
50ft overhead walking lunges w/ 40kg plate
21 burpees
400m run

28:00

David Boyle
01-16-2014, 11:12 AM
20140116

O Course x 3 w/ boots, utes, and flak jacket

Afterwards did a hill sprint.

O Course was harder than expected w/ flak. I was able to climb the rope all 3 times...rope wasn't hard at all...but doing the college boy roll was a different story. Was only able to do it once...had to "chicken wing" it the other 2 times.

The extra 10+ pounds and lack of abdominal training...

David Boyle
01-17-2014, 11:54 AM
20140117

800m run
MARSOC short card
14 pullups
800m run

David Boyle
01-19-2014, 10:13 AM
20140119

From Ross Training

Sequential Fatigue Challenge

5 rounds:
10 burpees
50 yard sprint
10 plyo pushups
50 yard jog
15 diamond pushups
50 yard sprint
10 tuck jumps
50 yard jog

* no time noted. Just wanted to get it done...took yesterday off...had a bad hangover all day...lol

David Boyle
01-21-2014, 12:16 PM
20140121

"Fat Eddie"
Got this from CT Fletcher's channel.
20 Back Squats @ 225lbs (power clean the weight to back rack position)
50m prowler sprint w/ 180lbs
20 Deadlifts @ 330lbs
50m prowler sprint w/ 180lbs
20 Press’s @ 135lbs (power clean the weight to front rack position)
50m prowler sprint w/ 180lb

The deadlifts were the hardest and had to break them up. Was able to knock out the squats on 1 set...and the press's had to be broken up. The prowler push's were pretty challanging.

David Boyle
01-22-2014, 12:48 PM
20140122

5k run
*no time taking today. Just wanted to get out there and run somewhat of a distance.

Afterwards did 15 minutes of get ups w/ a 120lb sand bag.
Had to clean/shoulder from the standing position then lay down with it and then get up w/ it. Got 11 each side.

David Boyle
01-30-2014, 08:38 AM
On leave right now...so training has been all over...

20140129

Power Clean to Push Press (every minute on minute for 10 min)
100kg x 10
*missed about 3 push press then went to push jerks

Back Squat
295lbs x 5
295lbs x 5
295lbs x 4
* felt myself coming up my toes on a few of these....first time squatting heavy in about a month..

MARSOC short Card
*first 3 sections

20140124

Conditioning circuit done w/ one of my Marines

5 push jerks @ 65kg
10 burpee box jumps @ 24"
15 KB swings @ 24kg
10 push jerks @ 65kg
15 burpee box jumps @ 24"
20 KB swings @ 24kg
15push jerks @ 65kg
20 burpee box jumps @ 24"
25 KB swings @ 24kg

15:00

David Boyle
01-30-2014, 01:11 PM
20140130

5k run
MARSOC short card

Forgot the stop watch...did this w/ 3 other Marines. Finished 1st on the 5k which was cool.

Anyways I'm short carded out....alot pushups back to back days!

David Boyle
02-05-2014, 12:57 PM
20140205

3 mile run
25:12

2 Power Snatch EMOM @ 60kg for 10 min

David Boyle
02-10-2014, 04:43 PM
20140210

Squat
285lbs 3 sets of 5

Push press
185lbs 4 sets of 3 reps

Conditioning
MARSOC short card w/ 35lb flak jacket and sappi plates

20140208

Conditioning
MARSOC short card w/ 35lb flak jacket and sappi plates

20140206

5 rounds:
5 power cleans (90kg/90kg/95kg/100kg/105kgx2/100kgx3)
10 KB press (32kg/32kg/32kg/32kg/32kg)
5 rds:
50 yd sprints

David Boyle
02-11-2014, 12:16 PM
20140211

5 rounds:
7 deadlifts @ 315lbs
200m run
15 kipping pull-ups

No time taking. Did this w/ another Marine.

4 rounds:
50 yard sprints

David Boyle
02-12-2014, 11:15 AM
20140212

Warm up
30 pushups
30 lunges
30 hello dolly
10 burpees

3 mile run

Roughly in 24:00.

David Boyle
02-14-2014, 01:12 PM
20140214

7 rounds:
3 power cleans @ 100kg
10 burpee box jumps @ 20"
10 KB swings @ 32kg
*45sec rest between rounds

All was well....then I ripped my hand....finished it up...but now my hand is killing me.

David Boyle
02-19-2014, 12:06 PM
20140219

Back Squat
290lbs x 5
290lbs x 5
295lbs x 5

"Sequential Fatigue Challenge"
Ross Training
5 rounds:
10 burpees
50 yd sprint
10 plyo pushups
50 yd jog back to start
15 diamond pushups
50 yd sprint
10 tuck jumps
50 yd jog back to start

20140215

"Devils Mile"
Sealfit.com
400m walking lunge
30 pushups
400m broad jumps
30 squats
400m overhead walk w/ 55lb sand bag
30 burpees
400m bear crawl

David Boyle
02-25-2014, 12:01 PM
20140225

4 rounds w/ 60kg
15 deadlifts
12 hang power cleans
9 push press
6 front squats

then:
3.4 mile run

20140224

Back squat
295lbs x 5
295lbs x 3
295lbs x 2

had a horrible week/weekend. felt it last few sessions. getting back on the saddle.

David Boyle
02-27-2014, 11:38 AM
20140227

1 mile run
21 Curtis P's @ 44kg (97lbs)
1 mile run
15 Curtis P's @ 44kg
1 mile run
9 Curtis P's @ 44kg

42min

20140226

1st 2 sections of MARSOC short card w/ flak and sappi plates

then worked on some L-pullups

David Boyle
03-03-2014, 11:30 AM
20140302

3 rounds:
1k run
15 KB swings @ 32kg
9 burpees


20140228
Worked on some 3 position snatch

15-12-9

225lb deadlift
handstand pushups

David Boyle
03-03-2014, 02:20 PM
20140303

Snatch
EMOM 10 min
@ 70kg

Clean & Jerk
90kg x 1
100kg x 1
100kg x miss
100kg x 1
105kg x 1

MARSOC short card (done outside)