Semper Fi Conditioning - Page 13

David Boyle · 05-28-2010, 06:43 PM

100528

Had the time to train twice today.

First session:
(boots/utes/flak jacket)

Condtioning
3 Rounds:
5 Thrusters (135lbs)
40yd sled-pull (90lbs)
20 pushups
40yd sled-pull (90lbs)

1st Rd (58sec) 2nd Round (55sec) 3rd Rd (56sec)

2nd session:

10 minutes on heavy bag
4x5 Kettlebell Press (70lb)

Conditioning
21-15-9 reps:
KB snatch 53lbs / Total Snatch (90)
Burpees

Time:
11:14

Hot out today....

It felt good training w/ kettlebells. Its been a good while since I've done a good kb workout. I'm thinking about testing my 1rm here after my PFT and take some time off from BB training...(maybe a month??) and do KB only.

Thoughts?

Derek Weaver · 05-30-2010, 12:59 PM

Quote:

Originally Posted by David Boyle

lol...you asked for it.

I have internal hemmroids dude...

I'll be getting dis-ability for these when I retire..haha

ahh. I see. I wasn't sure if it was a gut check on the front squats, a little shaky in the abs and low back or what.

No wonder the front squats were limited.

David Boyle · 05-30-2010, 01:01 PM

Yesterday (sabbath)

No Training

Today 100530

80 degrees in East County...took advantage of the weather

Boots/Utes/Flak

3 Rounds
800m run
21 KB swings (53lb)
12 Burpees

Time:
22:38

1st true combat conditioning wod I've done in a good bit.

Rounds 2/3 were very uncomfortable...

Rudy Reyes would've like this...haha

David Boyle · 06-01-2010, 08:23 PM

100601

5k

25:00

Outside on hw-67. Lots of hills on this one...well 3 big ones...haha.

I say I gave it about 70%.

David Boyle · 06-01-2010, 08:26 PM

Quote:

Originally Posted by Derek Weaver

ahh. I see. I wasn't sure if it was a gut check on the front squats, a little shaky in the abs and low back or what.

No wonder the front squats were limited.

haha...and you know what is really jacked up...?

I was looking back through my log and saw the big jump...195 to 220...

I was supposed to do 205lbs...not 220lbs..the spreadsheet had the wrong numbers....

David Boyle · 06-02-2010, 01:54 PM

100602

Squat
195x5
225x5
255x16

KB Mil. Press

(2) 24kg x 6
(2) 32kg x 5
(2) 32kg x 5
(2) 32kg x 5 (see-saw)
(2) 32kg x 5 (see-saw)

KB press's felt good. I was supposed to rep out 140lbs on my 531..but I went w/ the bells instead.

3 Rounds:

10 KB snatch (32kg) 5L/5R
10 Pull-ups

TGU w/ 24kg x 2
Windmill w/ 32kg 1x5

Thinking about starting a 3x5 for a little bit instead of 531. I'm going to be called to do alot of running...I've noticed that it takes a few days for my legs to get back to feeling light for 3mile and above runs.

David Boyle · 06-03-2010, 09:21 PM

100603

70lb Clean/Press 5 left / 5 right
70lb Clean/Jerk 5 left / 5 right
70lb Clean/Jerk/Long Cycle 5 left / 5 right
70lb Clean/Jerk/Long Cycle 10 left / 10 right
70lb Clean/Jerk/Long Cycle 10 left / 10 right

Afterwards:
10min Heavy Bag routine
5 minute shadow box + Pushups + Sprawls + Jump Squats + Abs

David Boyle · 06-10-2010, 02:39 PM

Some thoughts on current programming....I'm stronger yes...but my run time isn't has good as compared to being 185. I'm 195-200 now. I feel like I was more well rounded at 185

I have to admit all my barbell lifts went up w/ the increase of bodyweight...but that is a given.

However I'm going to try to lean out to 185 and work on keeping my strength up as best as I can.

Last few sessions:

Today 100610

Snatch 65x5-115x3-135x3x155x5

Cleans 135x5-155x5-185x2-225x2

Yesterday 100609

The Seven crossfit wod
7 hspu
7 thrusters 135lbs
7 knees 2 elbows
7 deads at 245lbs
7 kb swings @ 70lb
7 pullups

Did it with one of my Marines as sorta of team workout..only had 1 bar. Took us like 45 minutes to do. I feel like it effected me on todays lifting to say the least.

100608 Rest

100607 PFT...sucked! Ran a 23:45 - 20 pullups - 100 situps - Score -265.

100606 Rest

100605
3 Rounds
10 pullups
10 ring dips
800m run

100604

3 rounds
800m run
21 KB swings
12 burpees
(boots/utes)

David Boyle · 06-11-2010, 03:41 PM

This past week was sorta a deload week from 531..but not really. I took a break from squats/front squats/mil. press.

However I managed to do some heavy metcon stuff. Not bad...change of pace is good every now and then.

Going to start 531 on Monday. I'm going to start doing KB ballistics and running for my conditioning.

Today

Did 5 rounds of crossfit football wod "Tillman" w/ marines.

7 deads 315lb
200yd run
15 pull-ups (kipping)

I could've...w/ no respect for my body....went and did 7 rounds, but my mind was not there....plus I was in boots/utes/flak jacket too...my other guys were in PT gear.

I was looking at some times for people that did this as rx'd...(45 sec rest after each round)...how anyone can keep those times that low for 7 rds w/ 45 sec rest...is crazy.

Being in boots/utes wasn't fun either...haha

Ryan Secor · 06-12-2010, 08:19 PM

Quote:

Originally Posted by David Boyle

Some thoughts on current programming....I'm stronger yes...but my run time isn't has good as compared to being 185. I'm 195-200 now. I feel like I was more well rounded at 185

I have to admit all my barbell lifts went up w/ the increase of bodyweight...but that is a given.

However I'm going to try to lean out to 185 and work on keeping my strength up as best as I can.

Could it be simply you haven't been 195-200 long enough? I imagine your legs/run time will have much easier time catching up then you will keeping your lifts up.... plus your run times will probably improve as your foot continues to heal more fully. I notice the same thing when I put on weight, but my legs/running come back pretty quick (and I put like at least 1/2 inch on my calves from running with the increased body weight).

On the other hand how's your body comp? Call me too much of a bodybuilder, but if that 15-20# is fat then maybe losing it won't hurt you too too much.