Semper Fi Conditioning

[David Boyle]

20130614

Power Clean
225lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3

conditioning:
5 rounds:
25 KB swings @ 62lbs
60 yd sprint
2:00 rest between rounds

Pushing 100+ outside in AFG....my crew and I are adapting pretty well...

Heat and altitude are slowly becoming a non-factor.

[David Boyle]

20130615

SINISTER SATURDAY W/ FLAK N SAPPIS

Event 1
25 Curtis P’s @ 95lbs

Event 2
20 KB sprawl snatch @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)
20 KB sprawl front squat @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)

Event 3
1-10 rep ladders of sprawl knees w/ MCMAP pads
Planks x 3:00

This was a good session....everyone put out...the lunges were pretty brutal. The sprawl knees at the end was a smoker.

Later on.....

5 rounds:
10 KB press @ 62lbs (5/5)
1 rope climb @ 18ft
20 situps

15 minute of heavy bag work

*first time doing KB press with my weak shoulder (right)....all and all felt decent.,

[David Boyle]

20130617

*weighed in today...just curious...198lbs.

I taped myself too...
USMC tape standards are so out of wack..had a 16 inch neck w/ a 34 inch waist...for 15% bf.

Back Squat
330lbs x 5
330lbs x 5
330lbs x 5
(2nd/3rd sets pretty tough...got em though)

Press
145lbs x 5
145lbs x 5
145lbs x 5

Conditioning:
7 Minutes Left, Down by 6
Complete 2 rounds:
1 minute - Max Rep 50 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep 50 lbs Weighted Pull Ups
Rest 1 minute
1 minute - Row for Calories
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

*from Crossfit football

not a bad session...easier than what i thought...makes me wonder how tomorrows CFFB session is going to be....haha

[David Boyle]

20130618

Deadlift
225lb x 4
315lb x 3
355lb x 2
365lb x 5

Conditioning:
Complete 3 rounds:
Muscle Clean then a Push Press...
(without taking hands off bar/bar must start on ground each rep)

Round 1 - 10 reps @ 135lbs
Round 2 - 11 reps @ 145lbs
Round 3 - 12 reps @ 155lbs

50 evil wheels

5 rounds:
5 thai burpees
10 deadlifts @ 225lbs
15 ball slams @ 16lbs
250m row
*didn't time it..

All and all felt very energetic and strong this morning.