Semper Fi Conditioning

[David Boyle]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

20120515:

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

Squat
235lbs x 20

[David Boyle]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

20120619

Double Kettlebell Press @ 70lbs
5x5

Conditioning:
MARSOC Shortcard x 1
19:00

[David Boyle]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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