Semper Fi Conditioning

[David Boyle]

100430

Finished my 2nd week of 531...loving it!

However this is my last BP workout...my clavical/scapula area is impinged and my physical therapist informed me to lay of the BP...so I'm going to listen.

BENCH
45x10
135x5
175x3
200x3
225x7...not a PR...shoulder is not liking the bench...ooo weee

KROC ROWS

1st time I ever did these.

55x15 (warm-up)
75x20
80x20
80x20
80x20

These are intense! My back was so pumped w/ blood when I was done w/ these...I may go up to 85lbs-90lbs next week and see if I can do 5x20

So after my 2nd week on the program...and 1st week doing the BBB..I'm pretty comfortable with what I'm doing.

I'm going to tweak it due to me taking out BP.

So next week will look like this:

Monday
Mil Press 531
HSPUS 5x10-15
Pullups 5x10

Tuesday
Squat 531
Front Squat 5x10
Dips

Wednesday
REST

Thursday
Deads 531
Deads 5x10
Shrugs 5x10 + Hanging Leg Raise 5x10

Friday
Front Squat 531
Back Squat 5x10
Kroc Rows 5x20

[David Boyle]

100430

I decided to do some conditioning w/ my guys after work...and I saw this workout on coronado X-fit's site. Its a combo of fran/helen

21-15-9

95lb thrusters
24kg kb swings
pullups
400m run (after each triplet)

15:23

Few observations:

1. First time running since I injured my foot. Foot felt about around 75-80% throughout the run. Right now its pretty sore.

2. Thrusters were a breeze...thanks to 531!

3. Competed against some young and gunning marines and finished first....again 531...haha

[David Boyle]

100501

Morning wake up session to shake the dust off...

5 rounds (no time...not going for a metcon feel)

25 pushups
25 body squats
25 abdominals

Gotta work some more bw into my sessions..I don't know if it was from all the kroc rows I did earlier yesterday b/f my pullups,,,but those p/u''s were my down fall during that wod we did yesterday.

Update on WT

194.5

thats a 2lb increase...I'm not worried. I ate like a champ last night.

3 slices of lil cesars pep. pizza
double 6 dollar burger from carls jr

So to only gain 2.5lbs from that is not too bad...haha.

I go to the staff acadmeny june 30th...need to be down to 190 to avoid having to tape out.

[David Boyle]

100502
Today was supposed to be a lazy/rest day. It started out that way...haha.

From 0900-1900 that was the case...then I decided to hit up some conditioning around the neighborhood.

The usual Sunday wod....

"marlbora man"

3 rounds
800m run
21 KB Swings
12 Burpees....(not the pathetic ones you see @ the games...lol...full pushup and jump at the top)

19:15

Had some guest come by during my last round so I had to try to talk to them and welcome them in b/f I could start on my last set of swings/burpees.

All in all I'm glad I did something...maybe I won't pull the sled tomorrow...??

We'll see.

[Allen Yeh]

RE: Kroc Rows

This is roughly paraphrased but basically Wendler said to pick a weight you can do once and then do it another 20 times. So really freaking heavy and then you gut it out. After reading that I jumped from 80's to the 95's and that hurt.

[David Boyle]

Allen, Yea I'm looking forward to the next time I do em....I'm going to go up till I can row no more!

100503

3rd week of 531 1st cycle

Mil Press
45x10
45x10
115x5
135x3
145x8.5

I really tried to get that 9th rep...I let out a big breath on the top of rep #8...I think I'm pressing too slow...Going to work on speeding it up next cycle.

HandStandPushUps (against wall...nose/head touch deck each time)
12,10,9,10,8

Didn't rest too long after each set. Its hard for me to rest 3-5 minutes for my core lifts...lol

Pull-Ups (BW)
15,12,15,10,10

These were dead-hang. I felt I could've knocked out 20 on the first set...but there would've been some body movement....all 5 sets were perfect form and full lock out.

Afterwards felt like a champ!

[David Boyle]

100504

Had duty last night...didn't get the best nights of sleep.

Watched some Konstantinovs vidz on youTube to get myself fired up.

Squat
45x10
135x5
210x5
240x3
270x14...again lost my tension...

OverHeadSquats
95x10
115x10
135x10
115x7
115x13

Dips (BW)
20,17,15,11,11

AbWheel...aka "Evil Wheel"
3x10

[David Boyle]

100504

Drive home from work...got the itch to go on a run.

Haven't ran anything over mile and half since my foot injury.

Did the highway 67 3mile'r.

Man was this not a good idea....about the 1 mile point my calves started to lock up and after that my abs started cramping...haha.

I'm not surprised my legs were not pumping...since I did quite a bit of squats earlier...

I'm kinda glad it wasn't a good run...cause I got a good mental workout from it....sometimes those little SMMF can go a long way in aiding in weakness prevention!

I got the staff course next month and thats up in pendleton...I know their going to have some suck fest in store for us w/ those hills and mountains they have up there....

[David Boyle]

100505

Should've rested today.

Instead lifted out of excitement...and after my 1st set of Deads knew I wasn't going to have a strong day.


Deads
135x5
275x5
310x3
345x8

Deads
285x8
285x7
275x8
275x5
275x5

Shrugs (dead-pull)
185x20
185x20

Didn't have a lot of time today...I had 4 marines training w/ me today and they were working on their Estimated 1RM.

Over the last 3 days we were able to get those estimates on all 4 lifts...so next week they'll start their 1st cycle/week of 531.

[David Boyle]

100506

Recovery.

No Training.