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Old 08-19-2013, 01:29 AM   #421
David Boyle
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20130819

Hang Snatch 4 x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3

4 super sets:
A. Snatch Pull @ 205lbs x 4
B. Bench Row holds @ 2 45lb KBs x 45 sec

Conditioning:
5 rounds:
400m sprint
max pullups

great session today.
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Old 08-20-2013, 01:42 AM   #422
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20130820

Hang Clean (knee) and jerk
225lbs x 2
230lbs x 2
235lbs x 2
240lbs x 2

Back Squat
265lbs x 8
285lbs x 8
325lbs x 5

Front Squat
225lbs x 5
235lbs x 5
250lbs x 5
270lbs x 3

Conditioning:
7 rounds of:
30 sec. Row
30 sec. Rest
30 sec. Rope Climbs 15'
30 sec. Rest
30 sec. Handstand pushups
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Old 08-21-2013, 02:57 AM   #423
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20130821

3 Position Power Snatch
135lbs
145lbs
145lbs
145lbs

3 Position Power Clean
135lbs
185lbs
190lbs
195lbs

Jerks from the rack
185lbs x 3
205lbs x 3
225lbs x 3

Super Set x 4
a. Clean Pull x 3 @ 315lbs
b. Snatch Push Press x 5 + 1 overhead squat w/ 5 sec pause at bottom
135lbs/145lbs/155lbs/165lbs

Conditioning:
30 target burpees @ 10' above highest reach
30 kipping pullups
20 target burpees
20 kipping pullups
10 target burpees
10 kipping pullups

13:56
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Old 08-23-2013, 01:57 AM   #424
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20130823

Snatch from blocks (knee) x 2 + 1 from floor
135lbs
145lbs
155lbs
160lbs

Clean and Jerk from blocks (knee) x 2
135lbs
185lbs
205lbs
225lbs
225lbs

Back Squat
250lbs x 8
275lbs x 8
290lbs x 8
295lbs x 7 (failed on last rep)

Front Squat
185lbs x 5
205lbs x 5
225lbs x 5
225lbs x 5

super set x 4
a. incline db bench press x 10 @ 130lbs/150lbs/150lbs/150lbs
b. db rows x 20/20 @ 70lb/70lbs/70lbs/70lbs
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Old 08-26-2013, 12:47 AM   #425
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20130826

Snatch (every minute on the minute for 10 min)
165lbs x 1 x 10

Clean and Jerk
225lbs x 1
230lbs x 2
245lbs x 2
245lbs x 1/ (missed 2nd jerk)
245lbs x 2
245lbs x 1/ (missed 2nd jerk)

Conditioning:

2 mile run
30 pushups
30 squats
30 situps
10 burpees
10 windmills
30 pushups
30 mountain climbers
30 flutter kicks
10 burpees
10 cherry pickers (4 count)

Smoked!!!!!
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Old 08-27-2013, 12:16 AM   #426
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20130827

Back Squat
315lbs x 5 x 5

Behind Neck Push Press
185lbs x 3 x 3

Good Mornings
135lbs x 5 x 5

Conditioning:
15,12,9,6,3 reps
push press @ 135lbs
box jumps @ 24"

5:18
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Old 08-29-2013, 03:47 AM   #427
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20130829

Snatch
135lbs x 3
155lbs x 2
165lbs x 2
175lbs x 2 miss
175lbs x 2
175lbs x 2
175lbs x 2 miss

Power Clean & Push Jerk every 90 sec for 10 minutes
10 reps

Conditioning:
5 x 100m sprints
3 x 200m sprints
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Old 09-02-2013, 03:02 AM   #428
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Last few days of training:

Today 20130902

Strength:
Back Squat
325lbs x 5
325lbs x 5
325lbs x 5

Hang Power Snatch + Hang Snatch (hip)
115lbs
135lbs
145lbs
145lbs
145lbs

Power Clean and Split Jerk x 1 every 90 sec for 10 minutes
230lbs for 10 reps total

Conditioning:
2 mile run

20130831
Sinister Saturday
100 Curtis Ps for time w/ boots/utes/flak and sappi plates
1:07

20130829

Strength:
Front Squat
285lbs x 3
285lbs x 3
285lbs x 3
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Old 09-03-2013, 12:39 AM   #429
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20130903

Kettlebell Training:


A. 1 arm Kettlebell Clean & Push Press (long cycle)
62lbs x 10 / 10
62lbs x 10 / 10

B. Kettlebell Split Snatch
53lbs x 10 / 10
Kettlebell Snatch
62lbs x 10 / 10

C. Double Kettlebell Clean & Push Press (long cycle)
62lb/53lb x 10
52lb/62lb x 10

D. Double Kettlebell Snatch
2 45lb KBs x 10

Conditioning:

MARSOC short card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
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~Mas Oyama~
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Old 09-04-2013, 10:49 PM   #430
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Wednesday 20130904

Front Squat
290lbs x 3
290lbs x 2
290lbs x 2

Pendlay Rows
4 sets of 10 reps
135lbs
155lbs
175lbs
185lbs
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