Semper Fi Conditioning

[David Boyle]

20120817

Full mobility warmup to include tumbles and quadrupedal movement

3 position snatch
warmed up w/ bar x 10
40kgx3
50kg
50kg
60kg
60kg

3 position clean w/ power jerk after last position
60kgx3
70kg
80kg
90kg

On the minute x 10 minutes of:
clean & jerk + hang (hip) clean & jerk
70kg

Big deal for me today, since I have been in pain and injured for the last month give or take. Truly felt about 95%. Needed this workout.

Wrist still feels tender in the rack position....

almost adopted a closed hand position out of the clean when I'm doing jerks afterwards....

ROM on right wrist isn't all the way there.

Used wrist wraps after I got to 60kg on snatch.

[David Boyle]

20120820

Snatch
40kg x 3
50kg x 3
60kg x 2
70kg x 2

Clean Pull x 2 + hang clean
70kg x 1
80kg x 1
90kg x 3

Push press
135lb x 5
155lb x 3
185lb x 5
195lb x 5
195lb x 5

Squat
255lbs x 5/5/5

afterwards:

30 pushups
30 squats
30 situps
10 burpees
30 pushups
30 mountain climbers
30 flutter kicks
10 burpees

[David Boyle]

20120821

Skills day

Tumble warmup.

Power Snatch + snatch balance @ 115lbs
high box jump
9/6/3 reps of each.

3 rounds:
30 h2h kb swings @ 24kg
15 handstand pushups
30 mountain climbers

10min heavy bag.

[David Boyle]

20120822

Warmup w/ foam roller and joint mobility

Snatch Pull x 2 + Hang Snatch (hip x 5
60kg
60kg
65kg
70kg
70kg

Clean & Jerk x 1 x 10 (on minute for 10 minute)
90kg x 10

Front Squat
135lbx5
185lbx5
205lbx3
225lb x 3 sets of 5 reps

Conditioning:
15 thruster @ 135lb
200m run (hill treadmill)
20 thruster @ 95lb
400m run (hill treadmill)
30 thruster @ 75lb
couldn't finish the 800m...my hip flexor started to cramp.

14:00 w/ about 400m left.

[David Boyle]

20120824

Foam roller warmup w/ mobility

Snatch
60kg x 2
70kg x 2
70kg x 2
70kg x 2
70kg x 2

(missed a few lifts today w/ 70kg...mainly lacking stability in the overhead. I may need to warm up more...last 2 sets were easier than starting sets)

Clean pull + hang clean (hip)
70kg x 2
80kg x 1
90kg x 1
95kg x 1
97kg x 1
100kg x1

(these felt good today.)

Neck Jerk from rack
185lbs x 2
225lbs x 2
225lbs x 2
230lbs x 2
230lbs x 2

Back Squat
265lbs x 5 reps / 3 sets

Conditioning:
AMRAP in 10:00 w/ 24kg KB

Sprawl + snatch + swing + clean left side
Sprawl + snatch + swing + clean right side

Got 50 rounds (25 left and 25 right)

This is acutally called "tactical 10" from Jeff Martone. Credit where credit is due.

Felt pretty good today. Was in the gym for 2+ hours...

20120823

Rest day

[David Boyle]

20120828

Warm up with tumbles and joint stretching

Snatch pull x 2 + hang snatch (hip)
40kg x 5
50kg x 2
55kg x 1
60kg x 1
65kg x 1
70kg x 1
72kg x 1

Clean & Jerk
70kg x 3
80kg x 2
90kg x 2
95kg x 2
97kg x 2
100kg x 2

Back Squat
275lbs x 5 reps x 3 sets

20120827-20120826
Rest

20120825

KB press 5 x 5 w/ 32kg

Log push press + over head squat (65lb log)
10/10/10

afterwards did 1st 3 sections of MARSOC short card.

[David Boyle]

20120829

Due to taking Monday off, I had to do my Monday session yesterday.

Felt a little sore/fatigued today.

Still lifting in chuck taylors...need some olympic lifting shoes.

Warmup w/ foam roller

Snatch
50kg x 3
60kg/60kg
65kg/65kg/65kg
67kg/67kg/67kg/67kg

These felt pretty good. I still tend to pull too fast in the beginning...have to remind myself to slow down. Wrist a little sore. Didn't use wraps.

Hang Clean (hip) + Hang Clean (knee)
70kg
80kg
90kg
95kg
97kg
97kg

Again these felt good too. It was a little challanging to reset in a good position after the clean from the hip...belt got in the way everytime right before my clean below the knee.....My stance was a little wide in the catch positions though...facing the mirror today.

Front Squat
235lbs x 3 x 3

These felt somewhat hard...but good at the same time. had to take my head phones off on the
3rd set...they would get in the way.

Conditioning Complex

3 rounds:
10 push press @ 135lbs
15 KB swings @ 32kg
20 situps

Done around 8 minutes.

[David Boyle]

20120830

Tumble warm up w/ QMs

Heavy bag x 5 minutes

Strength/Stamina

5 rounds:

5 Power Cleans @ 205lbs
5 Double KB Press @ 140lbs

Didn't time this...but tried to go as fast as I could, w/o sacrificing too much form on the power cleans...I would do roughly 2-3 unbroken each round...then reset the rest.

Power cleans felt alright...although I believe I didn't jump aggressive enough on all reps/sets.

KB press felt good as usual...I'm getting better at these....Wish the gym had heavier bells.

Power Snatch + Snatch balance (w/o resetting)
115lbs x 3
115lbs x 3
135lbs x 3
145lbs x 3
150lbs x 3
155lbs x 3
160lbs x 3

I was actually pumped about these...never really attemped to go heavy with this movement...but I like it. My power snatch did get a little ugly on some of the reps...Overhead squat was felt decent as well as my balance in the hole.

2 minute heavy bag full speed

3:00 plank holds (front/left/right) 60 sec each side w/o reset.

Weight today 192lbs.

[David Boyle]

20120831

Foam roller warmup w/ tumbles and cossack squats

Hang Snatch (hip) + Hang Snatch (knee)
40kg
60kg
60kg
69kg
73.4kg
73.4kg
*felt really strong on these last 2.

Clean & Jerk
90kg
90kg
94.4kg
96.6kg
99kg
100kg
102.3kg
104.6kg
100kg
100kg
*all and all the cleans felt good...I was down in a deep hole after 100kg...but powered up pretty well. Would have like to have my elbows up higher on the jerks. I was off balanced in my jerks...first time lifting over 100kg in a month. Felt easier than last time I lifted.

Back Squat
275lbs x 5 / 280lbs x 5 / 280lbs x 4 (went down too fast on last one..had to drop it.)
*I am hooked to high bar back squats....I don't think I'll ever go back to low bar unless to do a 20 rep set or something like that.

Long session today....over 2.0 hrs...I'm lucky to have such a good shop.

[David Boyle]

20120903

Warm up w/ foam roller.

Snatch 10 x 1
Warm up w/ bar and 40kg x 3
65kg
69kg
70kg
74kg
74kg (miss)
74kg
76kg (miss)
76kg
79kg
75kg

Clean Pull x 2 + Hang Clean x 5 (below knee)
79kg
90kg
95kg
99kg
100kg (PR)

Power Clean to Push Press
192lbs x 5 reps x 3 sets

Back Squat (high bar)
285lbs x 5
290lbs x 5
290lbs x 5

Conditioning:

"Tactical 10" w/ 24kg KB

*All and all felt pretty good on my lifts.

Still need to get my technique together with snatch...I know my positioning is getting better. I feel tight and like a coiled spring getting ready for the 1st pull...after that I'm still pulling too fast and lose control when I'm in the hole...all my misses I was in the bottom position, but could not balance the weight. I was able to correct the issue...still need to work on being more consistant.

cleans felt good....real aggressive.

Clean to push press...didn't want to go into the "globo section" to do my push press's in the rack. Also, no bumpers in there, makes a lot of noise.

Squats felt the best...I'm sold on the high bar.