Semper Fi Conditioning

[David Boyle]

20101217

Sealfit.com
After work....had to finish up.

Work Capacity:

6 rounds:
15 bench press @ 175lbs
15 clapping pushup
15 knees to elbows
400m run
(done in boots/utes)

52:55

[David Boyle]

20101217-20110110

Times spent moving family from san diego to yuma arizona.

Trained a little but nothing to the level of earlier post/training sessions.

Monday 20110111 was the start of training:

Sealfit.com
Work Capacity
AMRAP 30 min
5 squat cleans 95lbs
7 thrusters 95lbs
10 SDHP 95lbs

9 rounds

Squat
275lbs 3x5

Tuesday

4 rounds
12 burpees
24 pushups
36 squats
400m run
(boots / utes)

[David Boyle]

20110112

work capacity (SEALFIT.COM)

30 clean & jerks (135lb)
2000 meter row
30 clean & jerks (135lbs)

21min

Power Snatch to Overhead Squat

95lbs/135lbs/155lbs

Kettlebell 300 workout

25 v ups
50 snatches (25l/25r)
50 swings
50 burpees
50 clean & press (25l/25r)
50 mountain climbers (25l/25r)

20:00

[David Boyle]

20110119

(boots/utes)

warmup:

turkish get ups for 15min
35lbs/53lbs/70lbs

strength:

power cleans
135lbs x 3
185lbs x 5
205lbs x 3
215lbs x 3
225lbs x 1

stamina:

15 power cleans @ 185lbs
50m broad jump burpee
800m buddy carry

Work capacity:

5 rounds:
400m run
20 burpees
14 (7L/7R) KB bent over row w/ 24kg

Team workout w/ marines.
Time: 25:18

20110118

Not alot of time to train. Did some KB press w/ 70lbs 3x5 and 20 pullups

20110116-20110117

Rest

20110115

Burpee/Kettlebell fun:
*2 Burpees
(10) KB presses with each arm
*4 Burpees
(10) KB snatches with each arm
*6 Burpees
(10) KB cleans with each arm
*8 Burpees
(15) KB curls
*10 Burpees
(15) KB behind the head triceps presses
*12 Burpees
(20) Diamond pushups
*14 Burpees
(20) Goblet Squats
*16 Burpees
(20) Figure 8 to Hold
*18 Burpees
(60) hot potatos
*20 Burpees
(50) situps anchored w/ KB

[David Boyle]

20110120

Active Recovery:
(boots/utes)
10 min heavy bag

1200m run
Obstacle Course x 3
1200m run

30min

[David Boyle]

20110121

Baseline

3 rounds:
10 squat clean w/ (2) 35lb KB
50m overhead lunge w/ (2) 35lb KB

Work Capacity:

10 rounds:

(6) Curtis P's @ 105lbs
(60) single under (jump rope)...can't do double unders yet...

28:57

Ran the O Course afterwards.

[David Boyle]

20110124

didn't have alot of time to do all of the sealfit wod...had to improvise

Baseline:
Frogman complex x 5 w/ 95lbs

Strength:
Clean & Jerk
185x5
205x3
225x2

Work Capacity:
3 rounds:
0.6 mile run
21 swings w/ 24kg KB
12 burpees

[David Boyle]

20110126

Training has been all over the place this week.

PT w/ Marines
(boots/utes/flak jacket)

Warmup
broadjump burpee x 3 followed by bear crawl 15meters
broad jump burpee x 3 followed by crab walk 15 meters
inch worms/spider man pushups

Work Capacity/Suck Fest...w/24kg KB
800m run
42 swings (21L/21R)
21 KB thrusters
21 burpees
800m run
30 swings (15L/15R)
15 KB thrustes
15 burpees
800m run
18 swings (9L/9R)
9 KB thrusters
9 burpees

28:30

first time in several months wearing the flak jacket...def made an impact on my breathing and everything else. Going to start adding this to my training more and more.

20110125

Snatch
95lbs - 155lbs

KB work, box jumps, heavy bag...

Active recovery day...got get my strength work dialed in ...been going at it wrecklessy

[David Boyle]

20110127

Front Squat
135 x5
185x5
225x3
235 x 5,4,3

Afterwards worked on some power snatchs and power clean & jerks.

Thinking about starting 531 or SS next week. Looking at starting that for 4 months and then go back into SEALFIT. I'm scheduled to go to the MAIT course in August. Don't want to burn out before then.

[David Boyle]

20110128

5 rounds:

205lbs squat clean x 3
25 meter bear crawl w/ (2) 24kg KB
6 sprint starts

no time.

this was somewhat of a challange but not in the metcon dept at all.

everything felt good and right.

Monday I start 531. Can't wait.