Semper Fi Conditioning

[David Boyle]

101203

SealFit.com Work Capacity:

6 Rounds
10 man makers (2 35lb dumb-bells)
30 KB swings (60lb KB)
800m run

58:27

This was a grind.

Deadlift
135lbs 2x5
225lbs 1x3
275lbs 1x2
315lbs 1x5

101202 (supposed to be a rest day...)

5 rounds:
7 thrusters @135lbs
500m row

I think I did this in 20:00...not sure I forgot to stop my stop watch when I got done.

[David Boyle]

101204

Post Sabbath Durability:

50 degrees w/ t-shirt/shorts/boots

800m run
6 TGU (3L/3R) @ 70lbs
800m run
50 KB Snatch (25L/25R) @ 53lbs
50 Push-ups
800m run

Cold air felt great.

[David Boyle]

Today
101207

No time for warmup...ugh!

STRENGTH
SQUAT
Work Sets:
285lbs 3x5

(these felt unusually easy for some reason...maybe it was the 10hr of sleep I got last night??)

STAMINA (sealfit.com 101206)
4rds:
3 bench press @ 225lbs
15 bench press @ 135lbs
6 sprint starts (subbed for 32" box jumps)


WORK CAPACITY (sealfit.com 101206):
5 rds
5 x CINDY (5 pullups-10 pushups -15 airsquats)
400m run
(only had time for 3 rounds..coc practice)
26:20
not going to lie...I didn't blast through this like I should've.

101206

PT w/ marines
this workout came from ROSS TRAINING.com

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 20 Close Grip Push-ups

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 50 Bodyweight Squats

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 20 Dive-bomber Push-ups

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 50 Bodyweight Squats

101206
Rest day

[David Boyle]

101208

Strength:
Front Squat
45lbs - 225lbs warmup
235lbs 3x5 worksets

Work Capacity:
Sealfit.com 101207
1000m row
50 thrusters @ 95lbs
1500m row
50 burpees
2000m row...(didn't do/had to get back to work)

27:00

101207
Late night workout...couldn't get to sleep so I went to the gym.

Strength:
Snatch
45lbs-135lbs warmup
145lbs 3x3 worksets

Durability:

20 pullups
2mile run
14:50
20 pullups
25 reverse situps
15 pullups
52" box jump x 5

called it a night.

[David Boyle]

20101209

Had a change of command this morning...Yuma gets a little cold..hard to believe.
My legs felt like (2) tree trunks drilling/marching...due to front squats/burpees/thrusters from yesterday.

Baseline/Warmup (light)
KB H2H drills/Windmills/High kicks on heavy bag/42" box jump x5

Strength
Clean & Jerk
45lbs - 185lbs warmup
205lbs 2x3
185lbs 1x3 (power clean/jerk)

Durability
20 dead-hang pullups
70lb KB clean/press ladder (1,2,3,4,5 both sides)
15 dead-hang pullups
(2) 42" box jumps
10 GHD situps
40 flutter kicks
(2) 42" box jumps
10 GHD situps

(dead-hang pullups are starting to get really easy...I remember Rudy Reyes telling me he does sets of 5 x 20 reps for his routine on pullups...at first I thought this was unapproachable...but soon I feel I may be able to do at least 2-3..Father and Mother!).

[David Boyle]

101210

Baseline/Warmup
Barbell Complex
6 reps of each:
deadlift/row/squat-clean/front-squat/pushpress/backsquat/pushups
75lbs
85lbs
95lbs
105lbs

Strength
Dead-lift
135lbs 2x5
225lbs 1x5
275lbs 1x5
325lbs 1x5

Stamina
5 rounds (not timed):
3 (clean grip)deadlifts @ 315lbs
15 knees to elbows

No time for work-capacity/durability.

[David Boyle]

20101212

Baseline/Warmup

16kg KB Complex
1000m run

Stamina/Work Capacity:

Kettlebell "300" w/ 24kg:

-MILLITARY PRESS 10L/10R
-Figure 8 to hold x 20
-FLIP SWINGS X 20
-Goblet Squats X 20
-KETTLEBELL PYLO PUSHUPS X 20
-SNATCH 10L/10R
-OVERHEAD SQUAT 10L/10R
-ONE ARM JERKS 10L/10R
-CLEANS 10L/10R
- KB SWING THRUSTERS X 20
-H2H SWINGS X 20
-CLEAN/PRESS 10L/10R
-FRONT SQUAT 10L/10R
-SNATCH 10L/10R
-WOOD-CHOPPERS 10L/10R

300 total reps
24:55

Weather was cool/chilly.
Tempo: moderate-high

[David Boyle]

Busy busy busy at work...

20101214

Barbell Snatch

45lbs - 145lbs warmup

165lbs 2x3 work-sets

Power-Clean/Jerk

135lbs x 3
185lbs x 2
205lbs x 1
215lbs x 1
225lbs x 1

Power-Clean (185lbs) x 10 + 20 pushups
(was going to do a metcon w/ this, but I ripped something under my right thumb and it started to bleed...)

Box Jumps
32" / 42"

20101213

Warmup
21-15-9
Dead-hang pullups + Pullups

Strength
Squat
295lbs 3x5
(Legs felt really weak this session. Maybe from KB 300 the day before)

Stamina
Squat (275lbs) x 9
Push-press (75lbs) x 75

Attempted the work capacity from Sealfit.com
AMRAP 30 min
5 hspu
10 toe to bar
15 kb swings

got into it and Munsen'd it. no more metcon/work capacity on sundays....

[David Boyle]

20101215

Front Squat

245lbs 1x5 1x3 1x4
(legs felt blasted)

32kg KB press
3x5

3 Rounds:
800m run
10 squat cleans 110lbs
20 KB swings 70lbs
30 pullups
33:30

[David Boyle]

20101217

SEALFIT.com
CP SMITH

Baseline:
Run 1 mile.
100 x Wall Ball (20LBS @ 10 FT TARGET)
(as rx'd)

Strength: 8-6-5-5-5-3-3-3 Dead Lift

135lbs/225lbs/275lbs/315lbs/365lbs/385lbsx1
(Did all w/ hook grip w/o belt till 365lbs)
(Did not want to do a "grunting" all out set of deads today...need my back for the weekend)

Stamina:
Chipper:
15 x DL @ 315lbs
20 x Weighted Step Ups (24' box, 2 x 35# DB held at side),
800m sprint

Will hit up the rest after work:

20101216
O-Course x 1
KB PT w/ Marines
all in all an active rest day