Semper Fi Conditioning

[David Boyle]

Started a program I found in Dan John's book "from the ground up"...Lately I've been working on my O-lifts, but nothing really solid as far as programming. I figured this would help me out in the basics. We'll see. I'm slated to go to a martial arts course for the marine corps in August.

Yesterday 20110605

Burg Warmup + CA warmup

Snatch (8 sets of doubles)
95lbs x 8 x 2
Light weight, but my snatch is my weakest..so I'm going go at this slow and by the numbers

Clean & Jerk (8 sets of singles)
185lbs x 8 x 1
may have started to heavy...I was able to hit all 8..but the last 2 were kinda hard. May stay at the same weight on Wed.

Front Squat (5 x 5)
195lbs x 5 x 5

Military Press (3 sets of 5)
155lbs x 3 x 5

Conditioning:

1 mile run
2 rounds:
1000m run
21 swings @ 53lb KB
12 burpees

Yuma was in the 100's as far as temp...kinda crappy on the running

[David Boyle]

20110606

Conditioning:

Obstacle Course PT (boots/utes)

30 jumps onto 30" log
3 rope climbs/decents (30ft)
50 kettlebell swings h2h (24kg)
3 rope climbs/decents (30ft)
50 situps
3 rope climbs/decents (30)

[David Boyle]

20110607

Clean & Jerk
80kg x 1/1/1/1/1

Snatch (low hang)
40kg x 2/2/2/2/2

Front Squat
205lbs 5 x 5

Military Press
135lbs x3 / 155lbs x 3 / 165lbs x 3 / 165lbs x 3

[David Boyle]

Since I'm offical in going to Quantico VA for the martial arts instructor trainer course...my training has AGAIN CHANGED...Started doing SealFit.com again as of June 24.

Thursday June 30th Rest Day

Wednesday June 29

Strength: DEADLIFT
After warm ups
350 x 2
372 x 1
392 x 1
402 x Fail...

Work Capacity:

Tabada Gone Bad: 20 sec max effort, 10 sec rest, 8 rounds each station:

Wall Ball (20 / 14#)
Sumo Dead Lift High Pull (75/55#)
Box Jump (24 / 20)
Push-Press (75 / 55#)
Row (for calories)

Tuesday June 28

Baseline:
ROM Drills.
KB PT 20 minutes.

Work Capacity: 3 rounds:

Run 800M (on CURVE treadmill)
20 x Push-Press @ 100lbs (2 50lb KB)
20 x Box Jumps

26:00

Durability:
2 rounds of max sit-ups in 2 minutes

Monday June 27:

Baseline:
ROM drills.
3 rounds:
20 push-ups
5 Hand Stand Push-ups
20 Double Unders

Work Capacity: For time:

50 Pull-ups
65 Thrusters @ 65lbs
800m run

Clean & Jerk
95lbs x10
135lbs x 8
185lbs x 6

June 26 - Rest Day

June 25

Front Squat
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 4
245lbs x 3
265lbs x 1
270lbs x 1

FS 245lbs x 3 + 10 step ups (24") w/ 2 35lb dumbbells
FS 225lbs x 3 + " "

June 24

"Body Armor" - MURPH
52:39 w/ 25lb flak jacket w/ sappi plates

[David Boyle]

20110701

This morning w/ marines as a team workout.

Used 24kg KB.

"Kettlebell Poker"

* Hearts = Cleans (L/R)
* Diamonds = Kettle-bell press (L/R)
* Clubs = Kettle-bell swings (2 hand)
* Spades = Kettle-bell front squat (2 hand)
* Aces = 15 reps
* Face cards = 12 reps
* Joker is wild = 21 burpees

All (54) cards used.

60:00

[David Boyle]

Yesterday 20110703

Yuma - 110 degrees

Kettlebell circuit w/ 24kg:

20 Snatches l/r
10 OHS l/r
10 Jerks l/r
10 wood-chopper l/r
20 Swing-thursters
10 press l/r
20 figure 8 to hold
20 flip swings
20 goblet squats
20 plyo pushups

1000m run.

Afterwards went to the pool w/ kids.

Saturday 20110702
Rest Day

Friday 20110701

Finished sealfit.com wod

Baseline:
Frog Plex (squat-clean thruster + back squat thruster)
75x6-85x6-95x6-105x6

Strength
Bench Press
135x8
185x6
205x4
225x4
235x3
245x1
255x1
265x Fail

Work Capacity
800m row
21-15-9 (95lb) thrusters + kipping pullups
800m run
(forgot the time...hate it when I do that)

Durabilitiy:
5k run (slow pace)
100 4 ct arm haulers
100 4 ct ab ex

[David Boyle]

Today 20110706

Baseline:
Complex - 6 reps of each:
Dead-lift
Power-clean
Push-jerk
(95lbs-105lbs-115lbs-125lbs-135lbs)

Strength:
Barrbell press
45lbsx10
95lbsx8
135lbsx6
145lbsx4
155lbsx3
165lbsx1
175lbsx(fail)
(rushed last one...maybe could've pressed it, w/ more rest time)

Work Capacity:
10 rounds of 5 pull-ups - 10 pushups - 15 air squats..aka cindy
21-15-9 reps of power-clean (135lbs) + knees 2 elbows
1mile run (in chuck taylors)
-36:00
(alot of waiting around for pull-up bars...)

*notes on this session...felt weak. Been doing I.F (lean-gains/warrior diet)

Tuesday 20110705 (after pulling duty):

Baseline:
ROM drills

Work Capacity
1-10 ladder of man makers w/ (2) 40lb dumb-bells
(supposed to go back down from 10-1 ladder...I tapped)

(really felt spent during this session...my diet was out of wack so to speak...really tired after pulling duty as well.)

[David Boyle]

Yesterday evening around 1830- 20110707

Boots/Utes
Kettlebell Press ladder x 2 (70lb)
1,2,3,4,5 - 1,2,3,4,5 w/ pullups 1,2,3,4,5 - 1,2,3,4,5

Obstacle course chaser after each ladder.

30:00

15:00 heavy bag work afterwards

[David Boyle]

Today 20110708

only 4.5 hrs of sleep.

Baseline:

10 rounds of 1 burpee + 1 handstand pushup

Work Capacity:

Frog Complex (105lbs) (6) reps of squat clean thruster + back squat thruster
10 plyo pushups
400m run

22:40

Strength
3 RM over-head squat

45lbs x 5 95lbs x 3 135lbs x 3

on the last set my right shoulder felt really awkward...I have a pre-existing issue/impingment on that side...so I decided to call it a day.

Was really feeling dehydrated and just overall tired on this one...could be from the workout I did last night and the lack of sleep.

This is the second workout this week where I did the work capacity/metcon before the strength training and just felt beat. Both times I didn't get a lot of sleep beforehand. Also the heat here maybe a factor??? Who knows. Going to have to start programing differently if need be if I can't finish my sessions correctly.

[David Boyle]

This past weekends training:

Yesterday 20110710:

Active Recovery:

"Super Joints" routine
foam roller
TGU 5L/5R w/ 24kg
Snatch + Windmill 5L/5R w/ 24kg

Farmers walk + 2000m run + Farmers walk

20110709:

Did some odd lifts/grip work w/ 24kg KB

Bottoms Up Clean 5x5
Waiter Press 5x5
Tame the Arc 5x5
Hot Potato 40x5