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Old 06-30-2011, 05:00 PM   #224
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 631
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Since I'm offical in going to Quantico VA for the martial arts instructor trainer course...my training has AGAIN CHANGED...Started doing SealFit.com again as of June 24.

Thursday June 30th Rest Day

Wednesday June 29

Strength: DEADLIFT
After warm ups
350 x 2
372 x 1
392 x 1
402 x Fail...

Work Capacity:

Tabada Gone Bad: 20 sec max effort, 10 sec rest, 8 rounds each station:

Wall Ball (20 / 14#)
Sumo Dead Lift High Pull (75/55#)
Box Jump (24 / 20)
Push-Press (75 / 55#)
Row (for calories)

Tuesday June 28

Baseline:
ROM Drills.
KB PT 20 minutes.

Work Capacity: 3 rounds:

Run 800M (on CURVE treadmill)
20 x Push-Press @ 100lbs (2 50lb KB)
20 x Box Jumps

26:00

Durability:
2 rounds of max sit-ups in 2 minutes

Monday June 27:

Baseline:
ROM drills.
3 rounds:
20 push-ups
5 Hand Stand Push-ups
20 Double Unders

Work Capacity: For time:

50 Pull-ups
65 Thrusters @ 65lbs
800m run

Clean & Jerk
95lbs x10
135lbs x 8
185lbs x 6

June 26 - Rest Day

June 25

Front Squat
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 4
245lbs x 3
265lbs x 1
270lbs x 1

FS 245lbs x 3 + 10 step ups (24") w/ 2 35lb dumbbells
FS 225lbs x 3 + " "

June 24

"Body Armor" - MURPH
52:39 w/ 25lb flak jacket w/ sappi plates
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