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Old 09-05-2013, 04:57 AM   #431
David Boyle
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20130905

Snatch from the blocks (knee) x 2
135lbs
155lbs
165lbs
175lbs
185lbs
195lbs x fail/fail

Cleans from blocks (knee) x 2 + 1 power jerk
135lbs
185lbs
205lbs
225lbs

*used (2) gator tires for blocks today...did the job!

Conditioning:
100m sprints x 5
200m sprints x 3
400m run

*sprints sucked...was hot and dehydrated...took some pre-workout....won't make that mistake again.
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Old 09-06-2013, 12:56 AM   #432
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20130906

Back Squat
340lbs x 3/2
*couldn't come up on the 4th rep...did a reset and got my final 2.

Snatch Deadlift
225lbs x 5
315lbs x 5
315lbs x 5
315lbs x 5

Conditioning:
3 rounds:
250m row
20 KB swings @ 62lbs
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Old 09-07-2013, 01:11 AM   #433
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20130907


Hot Shots 19
6 rounds
30 air squats
19 power cleans @ 135lbs
7 dead hang pullups
400m run

49:08

Went at this very cautious...a lot of power cleans and did not want to f**k myself up...lol...but all and all a good workout.

Could've been faster... but I felt all my reps were clean and efficient throughout the entire session.
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Old 09-09-2013, 03:21 AM   #434
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20130909

Back Squat
330lbs x 5
330lbs x 5
330lbs x 5 (assisted w/ last one)

Snatch off blocks (knee) on minute for 10 minutes
170lbs x 10

1.5 mile run
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
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Old 09-10-2013, 02:03 AM   #435
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20130910

Kettlebell Training

3 rounds:
KB Press x 10/10 @ 62lbs
KB Snatch x 10/10 @ 62lbs
KB Plyo Pushups x 10/10
KB Flip Swings x 20 @ 62lbs
KB Wood choppers x 10/10 @ 35lbs
*2 rope climbs @ 18ft w/ flak and sappi plates (35lbs) before each round
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Old 09-11-2013, 05:00 AM   #436
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20130911

Clean & Jerk (1 rep on minute every minute for 10 min)
245lbs x 8
* 2 misses (1 on clean / 1 on jerk)

Front Squat
285lbs x 3
295lbs x 2
295lbs x 1

*kept leaning forward on the last 2 sets of 295lbs....bar kept bending my left arm

Conditioning @ 105 degrees
100m sprint x 5
200m sprint x 3

hard session today.

clean & jerks felt heavy...seemed to take a few reps once the clock started to get in the "groove"...still felt they were ugly though.

front squats felt heavy as always...lol

sprints were good...this is the 3rd week of our sprint workout. the 5 100m are getting easier...the 3 200m sprints still hurt..but I felt better today compared to last weeks.

Food intake has been pretty spot on this week too....been consuming about 2g a day of fish oil as well. water intake could be better...piss still yellow and smelly...haha
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Old 09-13-2013, 12:59 AM   #437
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20130913

Back Squat
225lbs x 3
295lbs x 3
315lbs x 2
335lbs x 1
345lbs x 5
*tied previous 5rm PR
315lbs x 3

Clean Deadlifts
325lbs x 5
325lbs x 5
325lbs x 5

Incline DB Bench Press
(2) 75lb DB x 10 x 3 sets

Conditioning
5 rounds:
250 meter row
20 KB Snatch (10/10) @ 24kg
*must complete in 1:45 or under
1:37
1:33
1:32
1:30
1:27
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Old 09-14-2013, 01:25 AM   #438
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20130914

Barbells for Boobs / Crossfit workout

Helen Meets Grace

3 rounds:
400m run
21 KB swings @62lbs
12 kipping pullups

30 reps of power clean and overhead @ 135lbs

22:15

Didn't want to do this workout this morning...felt like shit...too much sleep and felt nasty from last nights dinner. Marines have an awesome way of persuasion! Needless to say I'm glad I went ahead and did it. Feel a lot better now.
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Old 09-16-2013, 02:15 AM   #439
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20100916

HB Back Squat
335lbs x 5
335lbs x 5
335lbs x 3

Power Clean & Push Jerk x 10 sets x 1 rep
@ 235lbs every 90 sec

Conditioning:
2 mile run
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 Dolly
19. 10 Burpees
20. 10 Trunk twists

*totally smoked and feeling great.
*Had to go at this alone...gym partners were MIA.
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Old 09-18-2013, 12:59 AM   #440
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20130918

Front Squat
290lbs x 3
290lbx x 3
290lbs x 3
*kept leaning awfully forward on these. I worked my abodominasl pretty hard yesterday...maybe this was why??

Power Snatch + Hang Snatch (hip) x 1
135lbs
145lbs
155lbs
155lbs (missed hang)
155lbs
165lbs (missed hang)
165lbs (missed hang)
165lbs
175lbs (missed hang)
175lbs (missed/missed)

Conditioning:
100m sprints x 5
200m sprints x 3
*felt great...actually felt fucking bad ass....my kick on the 200's are getting better.

20130917
Arm workout
Barbell curls superset with skull crushers
4 sets of 10 to 12 reps
Alternate dumbbell curls superset with pushdowns
4 sets of 10 to 12 reps
Seated incline curls superset with kneeling rope extensions
4 sets of 10 to 12 reps
Concentration curls superset with one-arm tricep kick backs
4 sets of 10 to 12 reps
Bench Dips - 2 sets of 26 reps

AB workout
Roman Chair Crunches x 2 x 12 (3 sec hold)
Hanging Knee Raises x 2 x 10 (3 sec hold)
Decline Alternating Situps x 2 x 10 (3 sec hold)
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