Semper Fi Conditioning

[David Boyle]

20120920

Power Clean to Front Squat
135lbsx5
185lbsx3
205lbsx2
215lbsx5
225lbsx4
225lbsx5

These were kinda hard but in a good way....had to wear a belt on my final set.

Conditioning:
21 thrusters @ 95lbs
21 kipping pullups
15 deadlifts @ 225lbs
15 handstand pushups
9 squat cleans @ 138lbs
9 ring dips

Done under 10:00...like 9:40 or something like that. I did the thrusters/pullups unbroken and it went down hill from there...haha.

Now my work routine schedule has changed somewhat. I'll be running conditioning sessions in the mornign starting next week. I'll be deploying to OEF next year so I'm going to start training more like this, adding boots/utes/flak jacket as well.

20120919

Snatch
145lbs x 2
165lbs x 2
175lbs x 2
175lbs x 2
180lbs x 2
180lbs x 1 missed 2nd

Conditioning:

Round 1 using 95lbs
3 press
5 push press
7 push jerk
15 step ups with bar behind back on 24" box...(realized that was a little too high

Did rounds 2, 4, and 5 with same weight but 12" box...with 3 minute heavy bag in between each round.

Tried 135lbs for round 3 but I was smoked and only got to 3 press/5 push press/5 push jerks then dropped the weight.

[David Boyle]

This past week has been a de-load/off load from my current programming. I'm more involved in my units conditioning program so I've been doing more strength/stamina events rather than my usual linear/pendlay beginner olympic lifting routine. I still do snatch/cleans/jerks/squats...

Today 20120928

Morining PT w/ boots/utes/flak jacket:

Kettlebell Instruction followed by:

Conditioning/Individual Max Effort @24kg

20 KB Sprawl Snatch
Crab Walk 50 yd
20 KB Sprawl Front Squat
Bear Crawl 50 yd
20 KB Sprawl Snatch/Front Squat Combo
Crab Walk 25 yd / Bear Crawl 25 yd

I was done in 20minutes....had 5 Marines out there today....all and all a pretty good PT session.

Afternoon:

Chipper wod I made up...

Bar stays on the floor...must power clean/power snatch to get in position...

10 Press @ 135lbs
10 deadlifts @ 295lbs
10 front squats @ 185lbs
10 push press @ 155lbs
10 overhead squats @ 155lbs
10 push jerks @ 185lbs
10 squat cleans @ 155lbs
10 power snatch @ 155lbs
10 back squats @ 205lbs

This actually was a pretty good time...The overhead squats were a little off balanced...I think becuase I was wearing sneakers. Really liked the back squat...power clean/push press/place bar behind neck...felt really cool.

5 minute break:

5 rounds:
5 handstand pushups
7 squat snatch
9 box jumps 32"

all and all done in 45 minutes

20120927

10 minute heavy bag

5 rounds @ 135lbs
12 deadlifts
9 hang power cleans
6 front squats
3 push jerks

20120926

Bear Complex x 30
power clean/front squat/push press/back squat/push press

10 reps @ 185lbs + 500m row
10 reps @ 185lbs + 500m row
10 reps @ 195lbs

20120925

Messed around with snatches and different positions...nothing special.

20120922

This was a saturday workout I came up with. They built a new track / football field by my house.

400m run
400m log carry w/ 70lb log
400m run
400m log overhead carry w/ log....this was hard...everytime I dropped the log I would do 10 pylo pushups...lets just say I did a lot of pushups...

[David Boyle]

20121002

EMOM for 10minutes @ 205lbs
squat clean
push press
back squat
push press

500m row

EMOM for 10minutes @ 205lbs
squat clean
push press
back squat
push press

500m row

10 power cleans @ 215lbs

3:00 planks

[David Boyle]

20121003

EMOM power snatch x 3
135lbs x 5 minutes
145lbs x 5 minutes

21-15-9 reps

deadlifts @ 225lbs + overhead squats @ 135lbs

[David Boyle]

20121004

Active Recovery

PT gear w/ boots and flak jacket outside

Good warmup consisting of shuffles, quadrupedal movement, walking lunges...etc etc.

Power CLean ladder 1-10 @ 155lbs w/ round of cindy in between.

[David Boyle]

20121005

Morning PT

did kettlebell instruction, press, push press, and thruster.

Workout done in boots/utes/flak jacket

3 rounds:
800m run
21 KB swings
12 burpees

Didn't time it. Pretty brutal for me...Haven't ran for a while...and my pulled hip flexor was not feeling it.

Later on worked on some 3 postion snatch and snatch. Worked up to 175lbs snatch x 1. Then hit the heavy bag for 2 5 minute rounds.

[David Boyle]

20121009

Strength Stamina Session

4 rounds outside boots/flak jacket:

squat clean @ 200lbs x 3
6 box jumps @ 30"
12 toe to bar
400m ron
3 hang squat clean @ 200lb

took my time on this...wasn't trying to go fast. done in under 45min

20121008

Snatch
165lbs x 2 x 5

Power Clean and Push Press EMOM @ 210lbs

Conditioning:

(3) 5 minute rounds on heavy bag

power snatch + snatch balance x 9/7 reps in between rounds


20121007

MARSOC shortcard x 1

[David Boyle]

Month of October reflections....

It started pretty good...go a lot of good combat conditioning sessions in...
O course runs
Boots/utes flak PT w/ Marines
I stopped the "warrior diet/Lean gains"...

Started to spiral down and my performance felt like it was dropping...
Came down with the flu and had to take a week off
Eating like crap and drinking good ol pale ale and imports

All and all comparing this month with Sept, my diet was spot on in Sept, IF/Warrior diet. Body composition (even though that wasn't the focus) was great. Lifts were steady going up too. Wellness was better too.

So....going back on the IF wagon. This time, it is a total Lean Gains approach. This is easier for my wife to accept....haha. Plus I get to eat a good size meal after I train around 12:00 - 1300.

Enough running my suck....Last couple days of training.

Today: 20121030

Superset x 3 sets
a. Power Clean @ 205lbs x 5
b. single KB clean to press x 70lbs x 5 (left/right)

9-7-5-3 reps of:
power snatch + snatch balance @ 115lbs
40" box jump

Yesterday: 20121029

Snatch
95lbs x 3
145lb x 3
165lbs x 2
170lbs x 2
175lbs x 2

Clean Pull x 2 + hang clean (below knee)
165lbs
175lbs
185lbs
195lbs
185lbs

Back Squat
255lbs x 3 sets of 5 reps

Double KB Clean to Push Press 2 70lb KB
3 sets of 10 reps

Felt weak today...yea I did. But it felt good to lift on program again.

[David Boyle]

20121119

Snatch 2 x 5
155lbs
155lbs
160lbs
160lbs
155lbs

Clean & Jerk 2 x 5
195lbs x 2 x 5

Seated KB Cleans/Snatch x 30lb/53lb/53lb x 5 reps each set

[David Boyle]

20121123

Snatch
3 position snatch w/ 155lbs x 3
160lb
165lb
170lb
175lb
180lb
185lb

Clean Pull x 2 + Hang Clean hip
200lbs
205lbs
210lbs
215lbs
220lbs

Back Squat
265lb x 5
275lbs x 5
285lb x 5

20121121

Front Squat
225lbs x 3 x 5

Clean Deadlifts
310lbs x 2 x 5