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Old 09-21-2013, 07:51 PM   #441
David Boyle
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20130921

2 mile run
MARSOC short card

20130920


Back Squat
315lbs x 3
345lbs x 2
350lbs x 2
350lbs x 1


*have to reset and hit this again...don't know what happened..couldn't get my 5 today.

Conditioning:
30 rounds:
5 ball slams @ 20lb
3 handstand pushups
1 power clean @ 225lbs
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Old 09-22-2013, 06:47 AM   #442
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20130922

bored in Kyrgyzstan

3 position snatch
135lbs
155lbs
165lbs
170lbs x fail

power clean + hang clean (hip)
155lbs x 3
205lbs x 3

Conditioning:
5 rounds@ 155lbs:
12 deadlifts
9 hang power cleans
6 push press
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Old 09-30-2013, 08:14 AM   #443
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Back in the states! Well been back since 25th...got a couple sessions in but just mainly active recovery workouts...nothing worth posting.

Today / Monday 20130930

high bar Back Squat
275lbs x 10
265lbs x 10
255lbs x 10

Push Press
145lbs x 10
145lbs x 10
135lbs x 10

3 sets of:
A. Pushups x 20
B. Overhead lunges w/ 40kg overhead (snatch grip) x 10

3 sets of:
A. KB Press (2 24kg KB) x 10
B. GHD situps x 10
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Old 10-02-2013, 08:05 AM   #444
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20130902

Took yesterday off due to a minor back pull/strain something like that.

High Bar Back Squat
275lbs x 10
275lbs x 10
275lbs x 10

Push Press
155lbs x 10
165lbs x 10
170lbs x 10

Incline DB Bench Press
2 65lb DB x 10
2 70lb DB x 10
2 70lb DB x 10

Snatch Grip Overhead Lunges @ 50kg
x 3 sets of 10 reps

Double KB Press w/ 2 60lb KBs
x 3 sets of 10 reps

GHD Situps x 10/10
Toes to Bar x 10/10

Conditioning:
400m run
30 pushups
30 air squats
30 situps
10 burpees
400m Sprint
30 pushups
30 mountain climbers
30 flutter kicks
10 burpees
400m Sprint

*finished up w/ some shuttles, caraocas, and back pedal drills.
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Old 10-03-2013, 07:52 PM   #445
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20131003

Power Clean (from hip / holding on to barbell the entire set)
95kg (209lbs) x 5
90kg (198lbs) x 5 sets x 5 reps

Clean Deadlifts
140kg (308lbs) x 10
130kg (286lbs) x 10 reps x 2 sets

Back Extensions w/ 45lb bar held in snatch grip
5 sets of 10 reps

Shrugs
140lbs x 10
200lbs x 10
200lbs x 10
140lbs x 15

Pendlay Row
60kg (132lbs) x 10
80kg (176lbs)x 10
80kg (176lbs) x 10
80kg (176lbs)x 10
80kg (176lbs) x 10

Dead hang pull-ups
5 sets of 10 reps

S-drill jumps
9 jumps x 3 sets

Planks x 3:00 (front/left/right)
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Old 10-07-2013, 02:26 PM   #446
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Took Saturday/Sunday off

20131007

Back Squat
295lbs x 10
280lbs x 10
265lbs x 10

Push Press
175lbs x 10
165lbs x 10
155lbs x 8

Incline DB Bench Press
2 (75lb) DB x 10
2 (80lb) DB x 10
2 (80lb) DB x 10

Overhead Lunges w/ Snatch grip
55kg x 10
55kg x 10
50kg x 10 (w/ 2 KB in front rack)

KB Press w/ 2 60lb KB
3 sets x 10 reps

400m run on curve treadmill
30 pushups
30 lunges
30 hello dolly
10 burpee
400m run on curve treadmill
30 pushups
30 star jumps
30 superman
10 thai burpee

20131005

1km run
30 pushups
30 lunges
30 hello dolly
10 burpee
1km run
30 pushups
30 star jumps
30 superman
10 thai burpee
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Old 10-08-2013, 02:29 PM   #447
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20131008

Power Snatch (from the hip / hold the bar entire time)
75kg (165lbs) x 3 ....tried to get a solid 5 but dropped it.
70kg (155lbs) x 5 x 5

Snatch Deadlift
130kg (286lb) x 10
120kg (264lb) x 10 x 10

Back Extensions w/ bar (snatch grip)
x 10 x 10 x 10

Shrugs
w/ 2 70lb KB and 2 30lb KB x 2 sets x 10 reps
w/ 2 70lb KB x 10 reps

Pendlay row (snatch grip)
70kg x 10
80kg x 8
80kg x 8
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Old 10-09-2013, 10:10 PM   #448
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20131003

Back Squat
275lbs x 10
265lbs x 10
265lbs x 10

Push Press (behind the neck w/ snatch grip)
155lbs x 10
155lbs x 9
135lbs x 10

Incline DB Bench Press
2 70lb DB x 10
2 70lb DB x 10 (see saw)
2 70lb DB x 10 (see saw)

Lunges w/ 2 60lb KBs
x 10 x 10 x 10

KB Press w/ 2 24kg KB
10/10/10

GHD Situps
x 10 x 10 x 10
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Old 10-10-2013, 12:48 PM   #449
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20131010

Power Clean (from hip/don't drop)
100kg (220lb) x 4 (dropped last one/attempted 5th rep and cleaned it)
95kg (209lb) x 5
95kg (209lb) x 5
95kg (209lb) x 5
95kg (209lb) x 5
95kg (209lb) x 5

Clean Grip Deadlift
150kg (330lb) x 10
140kg (308lb) x 10
140kg (308lb) x 10

Back Extensions
45lb x 10
45lb x 10
45lb x 10
BW x 10
BW x 10

Shrugs
w/ 2 70lb KB and 2 30lb KB x 3 sets x 10 reps
w/ 2 70lb KB x 10 reps x 2 sets

Pendlay Rows
70kg x 10 reps x 5 sets
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Old 10-14-2013, 11:26 AM   #450
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Quote:
Originally Posted by David Boyle View Post
20131003

Back Squat
275lbs x 10
265lbs x 10
265lbs x 10


ouch
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