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Old 07-10-2013, 11:51 PM   #391
David Boyle
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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.
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Old 07-11-2013, 11:36 PM   #392
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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
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Old 07-13-2013, 01:27 AM   #393
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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
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Old 07-15-2013, 04:23 AM   #394
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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
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Old 07-16-2013, 12:18 AM   #395
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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
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Old 07-18-2013, 03:04 AM   #396
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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
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Old 07-19-2013, 12:15 AM   #397
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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.
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Old 07-20-2013, 01:58 AM   #398
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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
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Old 07-22-2013, 01:21 AM   #399
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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.
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Old 07-23-2013, 12:07 AM   #400
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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
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