Semper Fi Conditioning

[David Boyle]

20120620

Snatch
60kg
60kg
69kg
74kg
78kg
80.4kg (miss x 3)
78kg
74kg

Didn't feel good today.

-Wasn't aggressive enough...
-All misses I was down in the hole, w/ weight overhead...
-Felt unstable in the overhead position...
-Weight leaning forward..

I did smoke the shoulders/chest yesterday...don't know if this was the reason.

Hang Clean (hip) + Hang Clean (knee) x 5
70kg
80kg
90kg
92.3kg
92.3kg

Front Squat x 3 x 3
235lbs/235lbs/235lbs

[David Boyle]

20120620
*afternoon session*

Done in boots and utilities

9-7-5-3 reps:

135lb power snatch + snatch balance
43" box jump

no time taken...

Hang snatch (hip)
135lbs x 3
145lbs x 3
155lbs x 3
165lbs x 1

Planks series 3:00 (front/left/right)

[David Boyle]

20120621

Clean and Jerk x 10 x 1
133lbs x 5
173lbs x 1
183lbs x 1
183lbs x 1
203lbs x 1
223lbs x 1
233lbs x F
233lbs x 1
223lbs x 1
203lbs x 1

Heavy bag for 15:00

[David Boyle]

20120622

Pressed for time....after a change of command ceremony...

Done in boots/flak jacket outside in Yuma AZ

4 rounds of "the 7s"

7 handstand pushups
7 thrusters @ 135lbs
7 knees 2 elbows
7 deadlifts @ 250
7 burpees
7 dead hang pullups
7 kb swings @ 32kg

30:00 time cap...only got 4 freaking rounds. Was not used to the heat at all!!!

20120623

25:00 Bas Rutten MMA workout

[David Boyle]

Been out of pocket as of late. On leave.


20120629

Snatch
95lbs x 5
105lbs x 2
132lbs x 1
152lbs x 1
172lbs x 1
182lbs x 1
182lbs x 1
(having trouble keeping the weight behind my head in the hole)

Clean Pull x 2 + Hang clean (hip) + hang clean (knee)
132lbs
152lbs
172lbs
192lbs
192lbs

Back Squat
285lbs x 5 x 3

20120628

in boots/utilities/flak jacket 100+ in Yuma.

2 burpees
10 KB press @ 32kg l/r
4 burpees
10 KB snatch @ 32kg l/r
6 burpees
10 KB cleans @ 32kg l/r
8 burpees
15 KB figure 8's @ 24kg
10 burpees
10 KB knee press @ 16kg l/r
12 burpees
10 KB push press @ 32kg l/r
14 burpees
20 KB goblet squats @ 32kg
16 burpees
10 KB jerks @ 32kg l/r

(first time pushing in the heat...black flag was flying, and i was able to keep pushing...for the most part...need to acclimate more though)

20120627

Snatch Pull x 2 + hang snatch (hip) + hang snatch (below knee)
132lbs/154lbs/165lbs/165lbs

afterwards did a kettlebell complex/circuit workout

20120626
Rest day


20120625

Power Clean & Push Press
197lbs x 3 x 3
*did this outside...waste of time. too hot. also sprung my wrist.



20120624

Snatch
155lbs x 2
165lbs x 2
175lbs x 2
185lbs x 2
190lbs x 1(PR) (missed 1st one)
195lbs x 3 misses

Hang Clean (hip) + hang clean (below knee)
185lbs/195lbs/205lbs/210lbs/210lbs

Back Squat
285lbs 5 x 3

[David Boyle]

Just got off leave and back to work...trying to get back in the swing of things. Gotta include some conditioning work in this program soon...MCMAP training is starting up. May have to tweak somewhat. Been feeling really sore in my wrist for the last 2 weeks. Sprang my wrist 2 weeks ago doing cleans...knees feel sore too.

20120711

Power Snatch
135lbs x 2
145lbs x 2
155lbs x 2
160lbs x 2
165lbs x 2

Power Clean
185lbs x 2
195lbs x 2
205lbs x 2
215lbs x 2
220lbs x 2

3 sets of 10 step death marches w/ (2) 45lb KBs
(first time doing these...)


20120710

Snatch Pull x 2 + Hang Snatch (knee)
40kg x 3
60kg x 1
65kg x 1
70kg x 1
70kg x 1

Clean & Jerk
75kg
80kg
90kg
95kg
95kg
100kg
100kg
102kg
102kg

Front Squat
225lbs x 3 x 3

20120709
Rest day

20120708

Snatch
60kg x 5
90kg x 4
65kg x 2

Clean Pull x 2 + Hang Clean (below knee)
90kg x 1
95kg x 1
97kg x 1
100kg x 1

Push Press
135lbs x 5
175lbs x 5
185lbs x 5
205lbs x 5

Back Squat
275lbs x 5
280lbs x 5
285lbs x 5

[David Boyle]

20120712

Warmed up with the bar...snatch/clean positions

Windmill + TGU + Windmill w/ KB
16kg/24kg/32kg

KB Circuit w/ 24kg
15/15 press
15/15 snatch
10/10 clean
20 plyo pushups
20 flip swings
15/15 push press
10/10 tame the arcs
10/10 push jerks
10/10 over-head squats
30 swings (overhead)
10/10 cross chops

20120711

Afternoon session
in boots/utes

20/20
on the minute for 20 minutes 1 snatch @ 115lbs + 1 double 2 pood clean/press

3 rounds at 3 minutes heavy bag

ran home (little under a mile) with pack on

[David Boyle]

20120713

Feeling burnt and over-trained today

Snatch
60kgx2
60kgx2
70kgx2
70kgx2
70kgx2

focus on keeping feet from going forward and backward out of hole...really felt unstable and just weak sauce today....

Clean Pull + Hang Clean (hip)
70kgx2
80kgx2
89kgx2
94kgx2
98kgx2

Hang Clean + Hang Clean & Jerk
98kg x 7 singles

last one ripped the piss out of my right hand....crazy, never ripped that bad from Olympic lifting....pissed me off and left the gym without doing my squats. Total puss moment.

[David Boyle]

20120716

Snatch warm-up w/ bar. Wrist is still bothering me...can't do full snatch w/o pain in right wrist.

Clean & Jerks
195lbsx2
195lbsx2
205lbsx2
205lbsx2
205lbsx2

Conditioning w/ boots:
400m hill run
3 sets of:
5 cleans @ 145lbs + 5 handstand pushups
400m hill run
2 sets of:
5 cleans @ 145lbs + 5 handstand pushups
400m hill run
1 set if:
5 cleans @ 145lbs + 5 handstand pushups

18:50

Plyometrics
box jumps @ 24 x 5 x 2
jump over box @ 24 x 5 x 1
one legged box jumps @ 24 x 4 x 2
one legged over box @ 12" north/south/east/west each leg
box jumps @ 32" x 5 x 2

Planks x 3:00
60 seconds each position (front/left/right)

[David Boyle]

20120717

Power Snatch ladder @ 60kg reps of:
1,2,3,4,5,6,7,8,9,10 w/ a round of cindy in between (dead hang on pullups)

hands were beat up pretty bad on this one. took about 28:00 with breaks.