Semper Fi Conditioning

[David Boyle]

20110711

Baseline:

KB PT 10:00
(TGU/Windmills/OHS/Snatches/Figure 8..etc etc)

Strength:

Squat:
45lbsx10
135lbsx5
185lbsx3
225lbsx2
275lbs x 3 x 5

Work Capacity/Stamina:

Hang Power Clean + Front Squat + Push Jerk COMPLEX
10-8-6-4-2
Weight Used
10’s – 135lbs
8’s – 145lbs
6’s – 155lbs
4’s – 165lbs
2’s – 175lbs
***Do 10 push-ups every time you let go of the bar or the weight touches the floor
***Even when you change the weight

27:00 w/ breaks and 100 total pushups..ie penalties/change weight

Found this workout in my archives on my external HD. Modified it somewhat...was going to go back up the ladder and decided against it. My lungs were there...but my knees felt a little tender.

SEALFIT.com was slow this morning and I was unable to get the wod for today. So I programmed my own workout. I miss doing the SS linear progression for squats/front squats/press/dead-lift...I may do this on MON-WED-FRI and still try to do the conditioning on SF.com. I did this somewhat around the beginning of this year w/ pretty good results.

Things to note/consider:

-Over-training (easy to do w/ sealfit...haha)
-Under-eating (been doing leangains I.F for 3 weeks now...sometimes I feel under-fed)
-Injury prevention (going to Quantico VA Aug-7 - Sept 23 for military training)
-Obstacle Course (OC) training - need to start hitting the O.C. more and fit it into my weekly training...(have to run through it 5 times in flak/kevlar in under 30min)

[David Boyle]

Last Night 20110711 1900 - 2000 :

20:00 Heavy bag routine

KB complex

Clean + Front Squat + Jerk x 10
Snatch + Swing + Tame the Arc x 10

Ab Wheel roll-outs x 10
Russian Twists w/ 16kg KB x 20
Sit and reach x 20
Plank Holds x 3:00 (60 sec each side x front/left/right)

This was a boredom workout...Which ended up costing me cause I was unable to get to sleep and had to be up in the morning @ 0430.

[David Boyle]

Last (2) days have been brutal....

Today 20110713:

Baseline:

Barbell Complex 65lbs - 85lbs - 95lbs
deadlift-bent row-hang clean-front squat-push press-back squat

w/ burpee chaser after each complex = 6 burpees

Strength:

Clean&Jerk

-Worked up to 90kg and just felt gassed body/mind...maybe a little under-trained, under-fed..etc etc. Last month did 110kg...

Yesterday 20110712:

Boots/Utilities/Flak (110 degrees)

50-40-30-20-10

Wall-balls + KB Swings + box jumps

After 30min of being outside...I made it to the end of the (30 wall-balls)...It was a black flag outside...

If this is one of the side effects of leaning out...(lost 6lbs) from I.F....may have to program AGAIN differently. I want to be lean and fit...but I don't want to lose too much strength/power....

My thoughts:

May have to switch to a linear progression S.S. or 5-3-1 programming...w/ an olympic lift in the mix here an there.

Cardio is going up...which I like. I'm leaning out too...but I hate to feel weak....

Going to go back to the lab and start Frankenstein'n.

[David Boyle]

Was on the rifle range last week...hot as hades.

Updates on training:

-Started 5-3-1 modified today.
-Focusing on Bench Press/Dead-lift/High-Bar Back Squat/Front Squat
-Conditioning will in form of Sealfit/Classic crossfit wods...fran, helen, diane, elizabeth..etc.etc
-All training will be in boots/utes w/ flak when applicable

Today 20110718 boots/utes

Bench Press
5x145lbs
5x165lbs
16x185lbs

Deadlift
5x225lbs
5x260lbs
8x295lbs

(felt unbalanced on deads...kept rising up on my toes for some reason...didn't want to force it too much...will hit 10 or higher on the rep count next time)

Conditioning:
15 rounds of:
3 handstand pushups
6 pistol squats
9 kb swings @ 70lbs
21-15-9:
push press @ 95lbs
pull-ups (kipping)

48:00

Yesterday 20110717

3 rounds:
1km run
10 KB Jerks @ 70lbs
20 KB swings

21:00

Rest day 20110716-20110715

20110714

w/flak jacket

1km run
30 pushups
30 air-squats
30 sit-ups
10 burpees
10 windmills
1km run
30 pushups
30 frog jumps
30 flutter kicks
10 burpees
foam rolling

[David Boyle]

Today 20110719

KB PT/Warmup
Windmills/HotPotato/H2H/Snatch/Press w/ 16kg

Conditioning:
from sealfit.com

5 Rounds:
15 deadlifts @ 135lbs
10 box jumps @ 24"
5 burpees

8:09

Afterwards:
(2) 400m sprints on treadmill
(1) 3min plank hold (front/left/right-60 sec each way)
(12) Turkish-Get-Ups (45lbs/60lbs/70lbs - 6 overhead-squat / 6 lunge)

[David Boyle]

Today 20110720

Morning PT w/ marines:

KB press 3x5 (70lbs) + MARSOC short-card x 1

Afternoon PT

Baseline/Warmup

Kettebell Get-ups w/ 45lbs/50lbs/60lbs/70lbs
(4) per bell

Strength:

Power-Clean/Front Squat
8x45lbs
6x135lbs
4x155lbs
3x185lbs
3x205lbs
3x225lbs
FAILED @ 230LBS - could not get under that bar to save my life...did 3 attempts and called it after that.

Work-Capacity/Conditioning:

Crossfit's "Elizabeth"
21-15-9 reps:
Squat-Cleans + Ring Dips

11:35

[David Boyle]

Haven't been able to post for a few days...here is the latest and greatest on my training...

12 days and a wake up till the M.A.C.E.

Today (monday 20110725)

Power Clean to Front-Squat
154lbsx3
174lbsx3
204lbsx6

Clean/Jerk
204lbsx2/2/2

Conditioning:
Nancy:
5 rounds
95lb overhead squat x 15
400m run (woodway curve treadmill w/ boots)
21:00

Yesterday (sunday 20110724)

Did some skill work to include handstand practice, kong vaults, depth jumps, high box jumps, and rolls.

Snatch
64lbsx3
108lbsx3
130lbsx3
152lbsx3
(172lbsxFail...couldn't get under it)

Clean & Jerk
172lbx3/3/3

Deadlift
172lbsx5
260lbsx5
304lbsx7
304lbsx5

Saturday 20110723 (had to go to work)

Armed Girev Sprot Forces Program
(from Pavel Tsatsouline Russian Kettlebell Challange book)

(**reps total both sides)

PRESS
32kg x 16 / 24kg x 16 / 16kg x 24

SNATCH
32kg x 16 / 24kg x 24 / 16kg x 40

OVER-HEAD SQUAT
32kg x 8 / 24kg x 16 / 16kg x 40

(2) KB CLEAN
32kg x 8 / 24kg x 10 / 16kg x 20

JERK
32kg x 16 / 24kg x 24 / 16kg x 40

Ab-Wheel x 20

Friday 20110722

High-Bar Back Squat
135x5
175x5
230x12

Conditioning:
Did (4) out of (7) rounds of "Manion"
29 back squats @ 135lbs
400m run (on woodward curve treadmill)

Time crunch on this one...didn't have a lot of it...wish I would've finished it.

Thursday 20110721

15 minute heavy bag
2km run w/ flak jacket

[David Boyle]

20110726

4RDS

400m run on woodward curve treadmill
30 KB swings @ 70lbs
30 squat cleans w/ (2) 40lb dumb-bells

[David Boyle]

Today 20110728

Worked on my barbell snatch today...the gym on base got some "jerk boxes" yesterday. Worked on snatch from the hang and then full.

95lbs - 135lbs

Barbell Clean/Press
135x5
155x3
175x1
185xF

Dead-hang Pull-up + Handstand Push-up descending ladder
21-18-15-12-10

Yesterday 20110727

Rest day...sort of..lol

Heavy bag routine x 15 min
1km run w/ boots/flak jacket w/ sappi plates

[David Boyle]

20110801


Morning PT w/ Marines:

-Dynamic warm-up + 400m run
-MARSOC short-card x 1

PM session after work:

ROM drills + Windmills + Get-ups

Front Squat
45x10
135x5
185x5
195x5
205x5

5rds @ 155lbs:
12 deads
9 hang power-cleans
6 push jerks

17:48

(2) 400m runs on "curve" treamill
50-situps

20110731

1 leg on/off jumps w/ low barrier 4x6
depth jumps w/ pause + 5yd sprint 4x4

Box jumps
-worked up to a 50...pretty stoked about that.

20110730: Rest Day

20110729

KB ROM drills

21-15-9 reps of:
Curtis P's
Burpees
4ct mountian climbers