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Old 12-08-2013, 09:23 AM   #471
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20131207


Snatch
worked to around 70% for 8-10 reps

Clean & Jerk
worked to around 70% for 8-10 reps

Conditioning:
4 rounds:
10 burpees
50 yard sprint
10 plyo pushups
50 yard jog
15 diamond pushups
50 yard sprint
10 tuck jumps
50 yard jog
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Old 12-09-2013, 01:48 PM   #472
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20131209

Back Squat
320lbs x 10
290lbs x 10
290lbs x 10

Push Press
190lbs x 7
175lbs x 10
170lbs x 8

Curtis Ps (w/o dropping bar)
hang clean + right/left side lunge (front rack) + push press
55kg (121lbs) x 5
60kg (132lbs) x 5
64kg (141lbs) x 5
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Old 12-10-2013, 04:01 PM   #473
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20131210

Hang Power Snatch (hip)
80kg (176lbs) x 4
75kg (165lbs) x 3
70kg (155lbs) x 4 x 5

Snatch Grip Deadlift
140kg (308lbs) x 10
130kg (286lbs) x 2 x 10

A. Shrugs
120kg (264lbs) x 10
110kg (242lbs) x 2 x 10

B. Back Extentions w/ 45lb plate held in front
3 x 10

KB Rows
70lb x 10/10 x 3 sets

Planks
x 3:00
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Old 12-12-2013, 10:59 AM   #474
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20121211

Back Squat
290lbs x 3 x 10

Push Press (behind neck)
170lbs x 10
175lbs x 10
175lbs x 8

Weighted Push ups
3 x 10
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Old 12-12-2013, 01:35 PM   #475
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20131212

Hang Power Clean (hip)
100kg x 5
95kg x 3 x 5
90kg x 2 x 5

Clean Deadlift
160kg (352lbs) x 7
150kg (330lbs) x 7
150kg (330lbs) x 10

KB Shrugs w/ 180lbs x 3 x 10
Back Extensions x 3 x 10
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Old 12-23-2013, 02:56 PM   #476
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20131223

Since returning from AFG...I've been doing 531 and just finished up a 2 week volume cycle that pretty much mirror imaged the LSU WL "10"s program.

I've put on some decent weight....I tip the scales around 203-205lbs. All and all feel good. My endurance/condtioning has dropped a little...not too much but a little. Got a lot future job related tasks up ahead that will need me to step up the cardio a bit.

Today:
Back Squat
315lbs x 3 x 5
Push Press
185lbs x 3 x 5

MARSOC SHORT CARD
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Old 01-08-2014, 01:07 PM   #477
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Last few days of training:

Today 20140108

150 pushups
*each time you reach failure sprint 50 yards, jog back, and continue on number left off
50 pull-ups
*broken up...did about 10 of the 50 kipping the rest dead hang
100 4 count flutter kicks

20140107
"340"
w/ 24kg KB
2 Burpees
20 KB press
4 Burpees
20 KB Snatch
6 Burpees
20 KB overhead squat
8 Burpees
20 KB jerks
10 Burpees
20 KB cleans
12 Burpees
20 KB front squats
14 Burpees
20 KB push press
16 Burpees
20 KB Swings
18 Burpees
20 KB goblet squats
20 Burpees
50 russian twists

20140106

Messed around w/ some snatches up to 70kg...felt like shit

Power Clean to Power Jerk
100kg x 5 x 2

Tactical 10
w/ 24kg
AMRAP in 10 min:
Sprawl + KB Snatch + KB Swing + KB Clean
got like 38 reps
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Old 01-09-2014, 12:45 PM   #478
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20140109

Warmup:
O-Course run

Then -

7 rounds:
1 rope climb @ 25ft
10 sand bag slams @ 55lbs
15 KB swings @ 32kg
20 mountain climbers

This was a low speed workout w/ 3 other Marines.
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Old 01-10-2014, 11:55 AM   #479
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20140110

Warm-up
1 mile run @ 8:00

Power Cleans
60kg x 2
80kg x 2
90kg x 2
100kg x 1
105kg x 1

Workout:
1 Power clean @ 107kg
10 burpees
2 Power Cleans @ 104kg
10 burpees
3 Power Cleans @ 95kg
10 burpees
4 Power Cleans @ 85kg
10 burpees
5 Power Cleans @ 70kg
10 burpees
6 Power Cleans @ 64kg
10 burpees
7 Power Cleans @ 60kg
10 burpees

done under 20min w/ breaks and shooting the shit
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Old 01-11-2014, 10:45 AM   #480
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20140111

Active Recovery

2 mile run w/ flak jacket
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