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Old 02-26-2013, 08:43 AM   #351
David Boyle
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20130225

Snatch
70kg x 2 x 5

Clean Pull x 2 + Hang Clean (knee) (lbs)
220/240/240/242/242/247

Clean and Jerk
220lbs x 1
225lbs x 1 x 5

3 position snatch
50kg
60kg
70kg

20130222

Snatch Pull + Hang Snatch
60kg x 1 x 5

Clean Pull + Hang Clean (hip)
220lbs
230lbs
240lbs
245lbs
250lbs
255lbs

Front Squat
265lbs x 2/2/2
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Old 02-26-2013, 06:44 PM   #352
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20130226

Back Squat
305lbs x 5
320lbs x 5
325lbs x 5

Push Press (behind neck)
135lbs x 5
185lbs x 3
190lbs x 2
135lbs x 3

Power Cleans
198lbs x 3
218lbs x 3
228lbs x 3

Pendlay Rows
238lbs x 5 x 3
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Old 02-28-2013, 01:11 PM   #353
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20130228

Snatch Pull + Hang Snatch (hip)
60kg
60kg
70kg
70kg
70kg + 5lbs
70kg + 10lbs

Cleans
198lbs
220lbs
230lbs
242lbs
252lbs
262lbs
272lbs
282lbs x Fail (PR attempt)

20120227

Rest day
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Old 03-04-2013, 10:42 AM   #354
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2130304

Been in Ohio and Kentucky last few days...

Back Squat (lbs)
295x3
315x2
325x5
330x5
335x5 (PR on 5 rep)

Behind Neck Push Press
190lbs x 3x3

Pullups
15/10/10

Pendlay Rows
225lbs x 5x3

KB swings + KB cleans 10/10 w/ 70lb x 5 sets
Ab wheel x 10 x 10
Cross Chops x 10 x 10 w/ 20lb KB

20130202

Front Squat
275lbs x 3 x 3

5 Rounds:
Cleans @ 225lbs x 3 (low blocks)
10 KB swings @ 70lb
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Old 03-20-2013, 12:07 PM   #355
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20130320

Back Squat
325lbs x 5
330lbs x 5
330lbs x 4 (went too fast and got stuck in the hole)

Behind Neck Push Press
155lbsx3
185lbsx3
190lbsx3

Pullups (dead-hang)
15/15/10

Conditioning:
3 rounds @ 155lbs:
12 deadlifts
9 hang power cleans
6 push jerks
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Old 05-27-2013, 07:36 PM   #356
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It's been awhile, I've been deployed for the last 2 months in Afg.

Started a Paleo approach when I got out here....lost some fat that was needed. Now I'm on a more liberal diet..200-210 grams protein a day....probably around 100g carbs...give or take more/less given the day. don't mess with too much bread/rice. I do eat oatmeal in the mornings now. Shoulder health is getting better...still have a gnarly popping sound when I rotate it to the side. I see a physical therapist every 2 weeks...which is bad ass. He gives me rehab exercises to do on my own. AFG is actually not bad...sucks being a way from the fam...but other than that I have everything at my disposal when I'm off work to ensure my strength/conditioning stays up and up. No bumper plates though....at least on the base I'm at. The elevation is noticeable too...especially during conditioning workouts.

Last few days:

20130521:
Back Squat
320lbs x 3x5

Conditioning:
50 back squats @ 185lbs (20/10/10/10)
100 body weight step ups 24"
200m bear crawl

20130522:
Clean + Clean Pull + Hang Clean (hip)
185lbs
205lbs
225lbs
245lbs x 4

Conditioning:
21-18-15-12-9-6-3 reps:
KB swing thruster @ 24kg
sprawl jumps
18:00 of fucking hell

20130523:
Front Squat
275lbs x 3 x 3
Heavy bag routine 20:00

20130524:
Cleans
135lbs/185lbs/205lbs/225lbs/225lbs/245lbs/255lbs/260lbs (F)/260lbs

20130525:
"Murph"
w/ 35lbs flak/sappi plates
1 hour +....this sucked so bad...worst Murph time...but worth it. Had 8 Marines come out for this...including our SgtMaj.

20130527

"Memorial Day"
"Tillman"
7 rounds
7 deadlifts @ 315lbs
200m sprint
15 pullups

Later on
3 position cleans
135lbs/155lbs/185lbs/205lbs/225lbs
heavy bag workout 15:00
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Old 05-28-2013, 01:54 AM   #357
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Today 20130528

Back Squat
320lbs x 4
320lbs x 5
320lbs x 4
(felt weak as hell today...felt the Tillman workout on these)

Push press
175lbs x 5
175lbs x 5
175lbs x 5
(felt good....first time in months shoulder was pain free)

Conditioning:
2 rounds:
100 sledgehammer slams (50/50) on tire
50yd farmers walk w/ 62lb KB right side
50yd farmers walk w/ 62lb KB left side
(next time I do this I will use some of the heavier dumbbells...62lb KB was too light)
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Old 05-30-2013, 03:11 AM   #358
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Last couple days....

Today 20130530:


Power Cleans and Cleans
185lbs/205lbs/225lbs/235lbs/245lbs

felt weak as fuck today...front squats were noticed.

Conditioning:

21-15-9 reps
KB snatch (L/R)
Sprawl jumps
atomic situps

yesterday 20130529:

Front Squat
280lbs x 3 x 3

Pendlay Row
205lbs x 5 x 5

Conditioning:
5 rounds:
3 front squats @ 225lbs
15ft rope climb
10 pushups
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Old 05-30-2013, 05:04 AM   #359
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20130530

afternoon session....had some free time in between work....

boots/utes

5 rounds
10 tire flips
50 sledgehammers

With reps of 1,2,3,4,5 box jumps onto 30" connex box in between rounds...

110 out today...pretty toasty now....
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Old 06-01-2013, 12:43 AM   #360
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20130601

"Sinister Saturday" w/flak/sappi plates (35lbs)

Team Workout
Event 1
5 rounds:
5 deadlifts 275lbs
10 burpees

Event 2
5 rounds:
10 thrusters @ 95lbs
40yd bear crawl

45 minutes

Afterwards:
(5) 100m sprints (w/o flak/sappis)

started to get really hot on the sprints...jets were getting ready to land too...so had to cut it to 5...which no-one minded.

this is our 5th week of Sinister Saturday. We always do it w/ flak and sappi plates...its always a smoker...the 1st week only 2 participated...now we have anywhere between 8-10 people show up. We made shirts too...if you come out and complete 4 Saturdays...you get a free t-shirt.

Later on did the following outside 114 degree...roasted...but getting used to working in the heat and altitude.

5 rounds
5 tire flips
50 sledgehammer
1,2,3,4,5 box jumps (30")
10,8,6,4,2 knee to elbows
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