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Old 11-15-2013, 12:02 PM   #461
David Boyle
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20131115

Strength:

Back Squat
255lbs x 5
285lbs x 3
315lbs x 9 (rep PR)
* so close to getting 10 but lost in it in the middle

Push Press
155lbs x 5
175lbs x 3
195lbs x 5
* think I should have rested more after back squats...was pretty smoked

Conditioning:

Bear Complex
power clean
front squat
push press
back squat
push press
x 7
40kg
45kg
60kg
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Old 11-18-2013, 07:06 AM   #462
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20131118

2nd Cycle 531

High Bar Back Squat
225lbs x 5
255lbs x 5
295lbs x 12

Push Press
135lbs x 5
155lbs x 5
175lbs x 11

Curtis Ps (hang clean + lunge left/right + push press)
50kg (110lbs) x 5
55kg (121lbs) x 5
60kg (132lbs) x 5
65kg (143lbs) x 5
All done w/o dropping bar except for last set...got 2/1/2

Planks (front/left/right) x 60 sec each side

AFternoon Session:

Snatch Practice w/ 50kg

Cleans
80kg (176lbs) x 2
90kg (198lbs) x 2
100kg (220lbs) x 2
110kg (242lbs) x 2
115kg (253lbs) x 2
120kg (264lbs) x 2

Conditioning:
15-12-9
Power Cleans 85kg (187lbs)
Hand Stand Pushups
*no time taken

Evil Wheel x 50
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Old 11-19-2013, 11:48 AM   #463
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20131119

Ross Enamait workout
"Sequential Fatigue Challange"
5 Rounds:
1. Burpees x 10
2. Sprint 55 yards
3. Plyo Pushups x 10
4. Jog back to start
5. Diamond Pushups x 10
6. Sprint 55 yards
7. Tuck Jumps x 10
8. Jog back to start

Great session. Did this on the turf field we have on base...everything felt great. Sprints were explosive and fast.
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Old 11-25-2013, 06:12 AM   #464
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Last few days of traning...

Yesterday 20131124

Snatch Practice up to 70kg

Clean & Jerk
70kg
90kg
100kg
110kg
115kg
120kg (missed the jerk)

20131123
1 mile recovery run

20131122

Front Squat
275lbs x 2
295lbs x 2
315lbs x 1 (1 rep PR)

Bench Press
190lbs x 14
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Old 11-25-2013, 02:08 PM   #465
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20131125

Back Squat
245lbs x 3
275lbs x 3
315lbs x 10 (10 rep PR)

Push Press
145lbs x 3
165lbs x 3
185lbs x 10 (10 rep PR)

Conditioning:
Bear Complex
95lbs
115lbs
135lbs
145lbs
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Old 11-26-2013, 12:41 PM   #466
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20131126

Clean Deadlifts
100kg x 3
125kg x 3
150kg x 10

Snatch Grip Deadlift
100kg x 10
130kg x 10
140kg x 10
140kg x 10

Bench Press
165lbs x 3
185lbs x 3
205lbs x 10
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Old 12-02-2013, 01:27 PM   #467
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Last few training sessions....

Today 20131202:

High Bar Back squat
315lbs x 10
285lbs x 10
285lbs x 10

Push press
185lbs x 10
165lbs x 2 sets x 10

Lunges
155lbs x 10
135lbs x 2 sets x 10

Bench Press
205lbs x 10
185lbs x 2 sets x 10

Evil Wheel x 3 x 10
Russian Twists x 3 x 10/10 @ 35lbs

20131128

Power Clean + Hang Clean (knee) + Hang Clean (hip) + Jerk
70kg
80kg
90kg
100kg

Front Squat
275lbs x 2
295lbs x 2
305lbs x 1

3 rounds
Power Snatch + Snatch Balance x 5 @ 50kg
10 box jumps @ 24"
15 burpees

Evil Wheel x 3 x 10
Russian Twists x 3 x 10/10 @ 35lbs
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Old 12-03-2013, 01:33 PM   #468
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20131203

Hang Power Snatch (hip)
75kg (165lbs) x 5
65kg (143lbs) x 5 x 5

Snatch Deadlift
130kg (286lbs) x 3 x 10

Back Extentions
3 x 10 w/ bar

Shrugs
100kg (220lbs) x 10
90kg (198lbs) x 10 x 10

Pendlay Rows
80kg (176lbs) x 10
70kg (155lbs) x 10 x 10

Planks x 3:00
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Old 12-04-2013, 01:29 PM   #469
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20131204

Back Squat
285lbs x 3 sets of 10 reps

Behind Neck Push Press
165lbs x 3 sets of 10 reps

A. Pushups w/ 25kg plate on back x 10
B. Single Leg Squats w/ 2 40lb KBs x 10

A. Ring Dips x 10
B. KB Press w/ 2 40lb KB x 10
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Old 12-05-2013, 12:47 PM   #470
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20131205

Hang Power Clean (hip)
100kg (220lbs) x 3
95kg (209lbs) x 5
90kg (198lbs) x 5 sets of 5

Clean Deadlift
155kg (341lbs) x 10
140kg (308lbs) x 2 sets of 10

A. Back Extentions 5 x 10
B. KB Shrugs @ 180lbs

A. GHD Situps 3 x 10
B. Pullups 8/10/6
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