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Old 08-05-2013, 01:31 PM   #411
Beasty Boy
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Quote:
Originally Posted by David Boyle View Post
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
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Old 08-06-2013, 01:52 AM
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Old 08-06-2013, 02:01 AM   #412
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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
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Old 08-07-2013, 03:13 AM
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Old 08-08-2013, 01:50 AM   #413
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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
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Old 08-08-2013, 04:38 PM   #414
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http://strongmanwod.com/




check out this website... its pretty awesome
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Old 08-09-2013, 12:08 AM   #415
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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)
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Old 08-10-2013, 01:39 AM   #416
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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
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Old 08-12-2013, 02:01 AM   #417
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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.
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Old 08-13-2013, 12:43 AM   #418
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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
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Old 08-15-2013, 12:34 AM   #419
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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...
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Old 08-17-2013, 12:52 AM
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Old 08-17-2013, 10:13 PM   #420
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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.
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