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David Boyle
03-11-2014, 07:33 AM
been several days....here is my best recollection...

yesterday
20140311

Snatch EMOM for 10 min
@ 74kg

Clean & Jerk
100kg x 1
105kg x 1
109kg x 1
110kg x 1
114kg x clean missed jerk

2.75 run + 2 sections of shortcard

20140306

Ross Training Fatigue challange

20140305

Back Squat
275lbs x 5 x 5 x 5

Push Press
185lbs x 3 x 3 x 3

Bear Complex @ 185lbs
x 9

Afterwards worked on some KB techniques.

David Boyle
03-11-2014, 01:03 PM
20140311

Back Squat
285lbs x 5 x 5 x 5

Push Press (behind neck)
165lbs x 3
185lbs x 3
195lbs x 3
195lbs x 3

3 sets (superset)
A. KB Press x 5 w/ 2 60lb KB
B. KB Rows x 15 w/ 70lb KB

10 sets:
40 yard sprints

David Boyle
03-14-2014, 07:24 AM
20140313

Snatch
60kg
70kg
80kg x 5 miss

Power Clean & Push Jerk
EMOM x 10 minutes @ 100kg

5k run
25:45

David Boyle
03-14-2014, 12:59 PM
20140314

Front Squat
260lbs x 3 x 3 x 3

Weighted Pushups
w/ 25kg x 15
w/ 30kg x 10
w/ 35kg x 10

RDLs
120kg x 5 x 5 x 5

3 sets:
A. Evil Wheel x 10
B. Russian Twists x 20

David Boyle
03-19-2014, 09:10 AM
20140319

Snatch
worked up to 75kg

Clean Pull x 2 + Hang Clean (knee)
90kg
100kg
104kg
105kg

Back Squat
275lbs x 4
285lbs x 5 x 5

Forgot my lifting shoes and did this wearing sneakers....very weird.

David Boyle
03-20-2014, 02:14 PM
20140320

Back Squat
275lbs x 3
295lbs x 3
315lbs x 3
335lbs x 2
345lbs x F

3 mile run
22:30

MARSOC short card (1st 3 sections)

David Boyle
03-21-2014, 02:27 PM
20140321

Clean & Jerk
60kg x 2
80kg x 2
100kg x 2
105kg x 1
110kg x 1
115kg x 1 (2 failed before)

Power Clean & Push Press EMOM for 10 min
225lbs x 10

David Boyle
03-24-2014, 01:11 PM
20140324

Snatch
worked up to 80kg

Clean & Jerk
60kg
80kg
100kg
110kg
120kg fail
120kg PR
120kg

2 rounds:
40yd prowler push @ 110lbs
20 pushups
40yd prowler push @ 110kgs

David Boyle
03-25-2014, 01:03 PM
20140325

Back Squat
285lbs x 5
290lbs x 5
290lbs x 5

Behind neck push press
156lbs x 3
177lbs x 3
199lbs x 3
221lbs x 1
199lbs x 3
203lbs x 3

KB press ladder w/ L pullup in between
1,2,3,4,5 w/ 70lb KB

David Boyle
03-26-2014, 12:10 PM
20140326

Fatigue Challange from Ross Training

5 rounds:
10 burpees
50 yard sprint
10 plyo pushups
jog back
15 diamond pushups
50 yard sprint
10 tuck jumps
jog back

David Boyle
03-28-2014, 12:23 PM
20140328

Snatch practice
worked up to 75kg (still suck)

Power Clean & Push Press (turned into some push jerks on some)
110kg x 1 x 10 (EMOM for 10 min)

Front Squat
265lbs x 3 x 3

Conditioning:
3 rounds
20 calories on air dyne
20 kb swings @ 32kg

20140327

Field meet at my job.
Ran around playing flag football...sprints and such

David Boyle
04-02-2014, 08:13 AM
20140401

Back Squat
295lbs x 5 x 5 x 5

Behind Neck Snatch Push Press
175lbs x 3
185lbs x 3
195lbs x 3
205lbs x 2

3 mile run
22:05

20140331

Snatch
worked up to 70kg

Clean & Jerk
100kg x 1
105kg x 1
110kb x 1
115kg x 1
120kg x 3 cleans missed all jerks

Conditioning:
5 rounds
20 calorie air dyne
20 KB snatch @ 24kg

20140329

2k run
20 minute heavy bag

David Boyle
04-02-2014, 01:03 PM
20140402

1-10 ladder power snatch @ 135lbs
w/ round of cindy in between

24:35

David Boyle
04-03-2014, 01:02 PM
20140403

Power Cleans
226lbs x 3
231lbs x 2
243lbs x 1

231lbs x 3
243lbs x 2
248lbs x 1

243lbs x 3
248lbs x 2
253lbsx 1 (PR)

2 rounds:
250 row
20 KB swings @ 32kg

David Boyle
04-07-2014, 08:02 AM
20140405

Power Snatch + Snatch Balance + Hang Snatch (hip)
worked up to 75kg

Snatch pull + Hang Snatch (hip)
worked up to 85kg

Cleans
worked up to 120kg

Front Squat
275lbs x 3 x 3

2 rounds:
10 burpees
50 yard sprint
10 plyo pushups
15 diamond pushups
50 yard sprint
10 tuck jumps

David Boyle
04-07-2014, 03:41 PM
20140407

Snatch Pull + Hang Snatch (hip)
60kg + 1lb
70kg + 1lb
79kg + 1lb
80kg + 1lb
90kg + 1lb (PR)

Clean and Jerk
worked up to 110kg + 1lb got 2 out of 5....felt wrecked for some reason.

Conditioning:
400m track
sprint the straights (2 100m) jog the turns (2 100m) x 4 sets

David Boyle
04-08-2014, 05:34 PM
20140408

Back Squat
315lbs x 5 x 5 x 5

Behind Neck Push Press (snatch grip)
185lbs x 3
195lbs x 3
205lbs x 3

Conditioning:
5 rounds:
20 calories on air dyne
20 KB snatch (10/10) w/ 55lb KB

David Boyle
04-09-2014, 01:45 PM
20140409

Front Squat
265lbs x 2
285lbs x 3
285lbs x 2
*shitty front squat session

Afterwards hit up some bench press
175lbs x 5
219lbs x 3
243lbs x 1

Condtioning:
21 deadlifts @ 225lbs
21 thrusters @ 95lbs
400m run
15 deadlifts @ 225lbs
15 thrusters @ 95lbs
400m run
9 deadlifts @ 225lbs
9 thrusters @ 95lbs
400m run

Pretty painful...didn't go at it like a rabid hamster but got it in.

All lifts done outside...
96 degree Yuma Az

David Boyle
04-14-2014, 01:28 PM
20140414

Power Snatch + Hang Snatch (hip)
50kg
60kg
70kg
80kg x 5

Clean Pull x 2 + Hang Clean (hip)
60kg
80kg
90kg
100kg + 2 push press
105kg + 1 push press
110kg (PR on hang clean)

Back Squat
140kg x 5 x 5 x 5

20140412

2.5 mile run
20 min AMRAP of 105lb sand bag get ups (32 reps)

20140411

Power Snatch
worked up to 80kg

Power Clean & Push Press @ 100kg
x 2 EMOM for 10 min

David Boyle
04-15-2014, 03:25 PM
20140415

"DT"
5 rounds w/ 155lbs
12 deadlifts
9 hang power cleans
6 push press

around 14:45

David Boyle
04-17-2014, 05:52 AM
20140416

Snatch Pull x 2 + Hang Snatch (knee)
70kg
75kg
79kg
80kg
85kg

Clean & Jerk
70kg x 2
90kg
100kg
105kg
110kg x 2 jerk miss
110kg x 5 singles

Front Squat
275lbs x 3 x 3 x 3

David Boyle
04-23-2014, 07:19 AM
20140422

Snatch
60kg
70kg
74kg
75kg
80kg
85kg
89kg
90kg miss (so close)
92kg miss x 2 (again so close)

Clean Pull x 2 + Hang Clean (knee)
100kg
105kg
110kg
115kg
120kg

Back Squat
315lbs x 5 x 5 x 4

Push Press
couldn't get all my sets in...wrist was feeling banged up

Decent session...considering I went on a 4 day bender....No more boozing it for me....how many times have I been down this road

David Boyle
04-23-2014, 06:49 PM
20140423

Bear Complex x 25 @ 200lbs

1 mile cool-down run on treadmill

David Boyle
04-24-2014, 09:15 AM
20140424

5k run

25:00

seemed like it took forever to get the legs going....warmed up w/ foam roller before and did some icy hot...felt good and had no cramps like the previous runs.

David Boyle
04-25-2014, 11:10 AM
20140425

Snatch Pull + Hang Snatch (hip) 2+1
75kg
80kg
84kg
85kg
85kg

Clean & Jerk
70kg x 2
90kg x 1
100kg x 1
110kg x 1
115kg x 1
117kg x 1
119kg x 1
122kg x 2 miss the jerk both times

Front Squat
275lbs x 3
285lbs x 3
285lbs x 3

MARSOC short card w/ flak and sappi plate (35lbs)
30:00 took my time and felt great to be hitting outside.

David Boyle
05-05-2014, 01:54 PM
20140505

Took a week off from training...deload week I guess...I feel kinda chubby since I wasn't training...lol...weight was around 203lbs today.

1st week of LSU 10s program

Back Squat
295lbs x 10
265lbs x 10
265lbs x 10

Push Press
175lbs x 10
155lbs x 10
155lbs x 9

Over-Head Lunges w/ plates
40kg x 10
40kg x 10
35kg x 10

Ring Dips x 10 x 10 x 10

TGU Situps x 10 x 10 x 10 w/ 45lbs

Treated accessory lifts by a "strength by feel" format and tweaked it somewhat.

I didn't do bench today since it's hit or miss for me...I tend to have some shoulder issues when I do...

I will more than likely work on weak areas like ring dips or other pressing exercises that trouble me on this program.

I got bored w/ doing low volume training w/ heavy METCON stuff.

Goal is to focus on sprints, 5k, and CALs for conditioning.

David Boyle
05-06-2014, 06:15 PM
20140506

Hang Power Snatch (thigh)
75kg x 5
75kg x 5
70kg x 5 sets of 4

Snatch Grip Dead
130kg x 10
120kg x 2 sets of 10

Back Extensions w/ bar
3 sets of 10

Shrugs (deadlift to position)
100kg x 10
95kg x 2 sets of 10

Barbell Rows
90kg x 10
80kg x 2 sets of 10

20 pullups

David Boyle
05-07-2014, 02:25 PM
20140507

Back Squat
265lbs x 10 x 10 x 10
265lbs x 9 x 9

Push Press
155lbs x 5 sets of 10

Overhead Lunge w/ 35kg
4 sets x 10 reps

Hindu Pushups
5 sets x 10 reps

Sea Saw Press w/ (2) 24kg KB
3 sets x 10 reps

Double KB Getups w/ (2) 25lb KB
3 sets x 10 reps

2 sets:
5 L-pull ups + 10 dead hang pull up combo

David Boyle
05-09-2014, 08:32 PM
20140509

Hang Power Clean (thigh)
100kg x 5
95kg x 5 x 5

Clean Deadlift
155kg x 10
145kg x 2 x 10

Back Extensions w/ 40lbs (w/ 20lb KB)
x 10
x 10
x 10

Shrugs (deadlift into position)
90kg x 10
90kg x 10
95kg x 10
95kg x 10
95kg x 10

Rows
80kg x 10
85kg x 10
85kg x 10
85kg x 10
85kg x 10

GHD
x 10
x10

David Boyle
05-10-2014, 03:52 PM
20140510

Snatch
50kg
60kg
70kg
75kg
80kg
85kg
90kg x 3 miss

Clean & Jerk
70kg
90kg
100kg
105kg
110kg
115kg
120kg x miss jerk

Conditioning:
21-18-15-12-9-6-3:
Front Squat @ 135lbs
Burpee over the bar

27:20

David Boyle
05-12-2014, 05:56 PM
20140512

Hang Clean (knee)
115kg x 3
110kg x 3
105kg x 3

Conditioning:
7 rounds:
200m sprint (treadmill)
10 knee to elbows (done on a weird square bar)

David Boyle
05-13-2014, 05:59 PM
20140513

Back Squat
285lbs x 6
315lbs x 4
335lbs x 4

Front Squat
225lbs x 2
250lbs x 4
265lbs x 3
285lbs x 3

3 rounds:
1 minute on 1 minute off wall walks

3 rounds:
10 power clean & power jerks @ 155lbs
20 over the bar burpees (lateral)

David Boyle
05-14-2014, 02:25 PM
20140514

Hang Snatch (knee)
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1
85kg x 2
80kg x 3
70kg x 3

Conditioning:
2 rounds;
30 KB lunges (15/15) w/ 24kg
15 T2B using rings
30 Snatches (15/15) w/ 24kg
30 V ups

David Boyle
05-16-2014, 01:02 PM
20140516

5 30m sprints pulling 100lbs

Clean Deadlift (no straps)
120kg x 5
140kg x 5
160kg x 3
170kg x 3
180kg x 3

3 rounds:
6 front squats @ 225lbs (power clean into position)
10 RDLs w/ 2 70lb KBs
10 T2Bs

4 rounds:
5 overhead squats @ 135lbs
7 hand stand pushups
9 box jumps @ 30"

15:00ish

David Boyle
05-20-2014, 08:48 AM
20140519

Snatch EMOM for 15min
70kg
80kg
80kg
80kg
80kg
84kg miss
84kg miss
84kg
84kg x 6

Clean & Jerk EMOM for 10min
100kg
100kg
100kg
105kg miss
105kg
105kg
110kg miss jerk
110kg
110kg
115kg miss jerk

David Boyle
05-21-2014, 11:39 AM
20140520

Bear Complex

210lbs x 15
221lbs x 4

David Boyle
05-22-2014, 08:49 PM
20140522

Hang Clean @ knee (paused) + Jerk (2+1)
97kg
102kg
105kg
109kg
110kg
115kg

3 rounds:
10 KB Press w/ 2 70lb KB
20 H2H KB Swings w/ 70lb

3 sets:
a. GHD situps x 10
b. Back extensions

20140521

Hang Snatch @ knee w/ pause
worked up to 85kg

4 rounds:
10 burpees
50 yard sprint
10 plyo pushups
50 yard jog
15 diamond pushups
50 yard sprint
10 tuck jump
50 yard jog

David Boyle
05-29-2014, 08:34 AM
20140528

Deadlift
342lbs x 10

15-12-9
Deadlift @ 225lbs
Hand stand pushups
15-12-9
Cleans @ 135lbs
Ring Dips

20140527

Back Squat
315lbs x 8

2 mile run
MARSOC short card

20140526

Snatch EMOM x 15 min @ 165lbs

3 rounds:
20 KB Push press (10/10) @ 32kg
20 KB Swings @ 32kg

2 50 yard sprints

20140524

MURPH w/ 25lb vest (flak and sappi plates) and boots
73 min

Fucking horrible...had to do my pullups on a door mounted bar and the heat got to me on the last mile.

David Boyle
06-04-2014, 07:08 AM
20140603

Steve Cotter KB

Side Step Swings x 10 x 3 (32kg)
Snatch + Overhead Squat x 5 x 2 (45lb / 55lb)
Double KB Clean + Squat + Press x 10 x 3 (2 45lb x 1 / 2 55lb x 2)
2 Hands Anyhow x 3 x 2 (55lb/35lb)
Crescent Swings x 10 x 2 (70lb)
No Hands TGU x 3 x 2 (45lb)
Alternating Cleans x 10 x 2 (2 45lb KB)
Towel Swings x 20 x 2 (35lb)
Double Get up Situps (2 45lb KB)

20140602

1.5 mile run
A. 10-1 descending ladder of dead hang pullups
B. 1-10 ascending ladder of ring dips

A. KB Push Press (2 45lb KB) x 20
B. KB Renegade Row (2 45lb) x 20
x 3 sets

20140601

5 sets
A. KB Press x 20 w/ 32kg
B. KB Row x 10 w/ 32kg

4 sets
A. KB Front Squat x 10 w/ 32kg
B. KB Swing x 10 w/32kg

David Boyle
10-28-2014, 07:29 PM
Back to logging. Just moved to Hawaii back in July. Finally starting to get snapped in. I hyperextended my wrist in August and haven't been able to lift till last week. Lost a lot of strength in my lifts. Also lost a lot of cardio/conditioning from not training at the level of my usual self. Stress from the move, new job...etc etc.

20141028

Front Squat
265lbs x 3 x 3

Push Press
185lbs x 3 x 5 x 4

3 super sets
Pendlay Row x 10
KB Push Press x 10

3 x 10 leg raises on bar

20141027

Morning PT w/ Marines
1-10 burpee ladder w/ 10 KB swings in between

Later that afteroon

Power Snatch - Heaving Snatch Balance
95lbs/135lbs/145lbs/155lbs/165lbs/175lbs/180lbs x F

1-5 power snatch ladder @ 135lbs + round of dead hang cindy in between

20141026

Snatch
135lbs
145lbs
155lbs
165lbs
170lbs
175lbs

Cleans x 2
230lbs EMOM for 10
15 out 20 reps

Back Squat
285lbs x 3 x 5

David Boyle
10-29-2014, 11:44 AM
20141029

PT w/ Marines (boots/utes)

W/ 50lb KB and martial arts pad

Thrusters x 30
Left/Right punch, Sprawl x 5
Thrusters x 25
Left/Right punch, Sprawl x 10
Thrusters x 20
Left/Right punch, Sprawl x 15
Thrusters x 15
Left/Right punch, Sprawl x 20
Thrusters x 10
Left/Right punch, Sprawl x 25
Thrusters x 5
Left/Right punch, Sprawl x 30

David Boyle
10-30-2014, 10:01 AM
20141030

0530 session. Been doing IF all week. So far so good. It's been almost a 18-20 hour fast and 6-4 feeding window. Weight is down to 201-202lbs. This morning was a grind and not in a good way. I know the weakness in my lifts is a giving due to the time off...but my wrist isn't 100% and I can't grip the bar that well (left hand)....jerks are out of the question. Squats feel good and the conditoning as well. May taper off snatch/cleans for a bit. Sub deads and RDLs for the pull work. It just feels good to be training again.

Snatch EMOM x 10
165lbs 7 out 10 lifts

Cleans
245lbs x 1 x 5

Back Squat
295lbs x 1 x 5