Semper Fi Conditioning - Page 35

David Boyle · 02-05-2013, 06:33 PM

20130205

Power Clean - Push Jerk
195lbs x 2
210lbs x 2
215lbs x 2
225lbs x 2
230lbs x 2
235lbs x 2
240lbs x 2
245lbs x 2

Finished up with some light power snatches

Push jerks felt a lot better than yesterdays split jerks....maybe I'm a clean and power jerk'r...?

Later on did the following intervals:
2k run
1k run
1k run
1k run

45 sec break in between...wanted to run 5k all at once...but my calves were acting up....didn't stretch at all.

David Boyle · 02-06-2013, 12:37 PM

20130206

3 position clean (ground/knee/mid thigh)
220lbs
230lbs
235lbs (1st 2 positions/dropped 3rd)
235lbs (1st position/missed 2/reset and got 2nd-3rd positions)
235lbs

RDLs
330lbsx3 (too heavy)
308lbsx4
308lbsx4
308lbsx3

Front Squat
265lbsx3
265lbsx2
265lbsx2

David Boyle · 02-07-2013, 01:06 PM

20130207

3 position snatch (low to high)
40kg
50kg
60kg
65kg
+ 5lbs +5lbs

high box jumps in between each set

H2H KB drills w/ 2 30lb KBs
2 100m sprints

Today I stopped doing IF (lean gains). As of of 1540 today I've ate a power athlete (crossfit football) style of paleo I guess....Meat, veggis, fruit, and dairy. My only problem with this is when I get home...I start to have crazy carb cravings...haha. I'm going to have my wife buy some sweet potatoes and just cook those up and eat one half every meal during the day to curb my hunger.

David Boyle · 02-08-2013, 01:22 PM

20130208

Cleans

198lbs w/ jerk
220lbs w/ jerk
220lbs w/ jerk
*shoulder started to hurt...stopped jerking off...haha
240lbs
264lbs
274lbs
280lbs x 3 attempts
280lbs (PR)

Clean Pull w/ slow decend stopping at hip/mid thigh/knee
264lbs x 3 x 3

Back Squat
305lbsx5
310lbsx5
310lbsx5

Not a bad session today. PR on cleans. Still working out in my combat boots...hope to get some olympic shoes soon...!

Ate paleo this morning...

drinking IPA later so their goes the CARBS...

David Boyle · 02-13-2013, 02:34 PM

20130213

Mon/Tue sessions missed. Sick in quarters.

Cleans x 2
220lbs
240lbs
250lbs
250lbs
250lbs
250lbs

Power Snatch to Snatch Push Press (behind neck)
132lbsx4
152lbsx4
167lbsx4

Pendlay Rows
218lbs x 5 x 3

Back Squat
315lbsx4x4x3

Not a good back squat day today.

David Boyle · 02-15-2013, 05:20 AM

20130214

Power Cleans to Power Jerk / Split Jerk

Pretty much just worked doubles/singles on these. Worked up to 245lbs and then worked on jerks at 220lbs.

Conditioning w/ 60kg:

10 power snatch
10 power clean/power jerk
500m row
10 hang power snatch (hip)
10 hang power clean/power jerk(hip)
500m row

Shoulder was pretty cooked after this.

David Boyle · 02-15-2013, 10:00 PM

20130215

Cleans x 1
132lbs
155lbs
198lbs
218lbs
223lbs
242lbs
252lbs
257lbs

lifted in chucks today....didn't like it. plus my legs were cooked from yesterday.

Conditioning:
15 pullups (dead)
3 cleans @ 155lbs
3 clean pull @ 155lbs
3 cleans @ 155lbs
10 pullups (dead)
3 cleans @ 175lbs
3 clean pull @ 175lbs
3 cleans @ 175lbs
10 pullups (dead)
3 cleans @ 185lbs
3 clean pull @ 185lbs
3 cleans @ 185lbs

this sucked....

David Boyle · 02-16-2013, 01:19 PM

20130216

3 position snatch
65lbs
85lbs
95lbs
115lbs
135lbs
155lbs

Snatch + Snatch Pull + Hang Snatch (hip)
155lbs x 2
165lbs x 2

Back Squat

305lbsx5
310lbsx4
310lbsx3 (knee popped...nothing serious...but didn't like so I bailed)

Pendlay Rows
218lbs x 5
218lbs x 5
218lbs x 5

David Boyle · 02-21-2013, 08:00 AM

20130220

Power Clean x 2
155lbs
175lbs
198lbs
218lbs
223lbs
233lbs

Power Snatch + Hang Snatch (knee)
115lbs x 5

20130219

Clean and Jerk x 1
176lbs
198lbs
220lbs
230lbs
240lbs
245lbs
250lbs
250lbsx2 miss
255lbsx1 miss

Snatch pull + Hang Snatch Knee
40kg
50kg
60kg
70kg

Back Squat
295lbsx5
300lbsx5
300lbsx5

David Boyle · 02-21-2013, 11:08 AM

20130221

Muscle Snatch + Snatch Balance
40kgx2
50kgx2
60kgx2
+5lbs x1
+10lbs x 1

Conditioning:
3 rounds
Power Clean + 5 push jerks @ 186lbs
400m hill run