Semper Fi Conditioning

[David Boyle]

20110203

Strength
Boots/Utes

Clean & Jerks
95lbs x 5
135lbs x 5
185lbs x 3
205lbs x 2
225lbs x 2

Stamina
w/flak jacket
clean & jerk @ 225lbs x 3 (1 successful clean/no jerk/2 failed attempts on clean)
400m run
clean & jerk @ 205lbs x 2
400m run
clean & jerk @ 185lbs x 2
400m run
clean & jerk @ 185lbs x 2
400m run

20110202

warmup w/ turkish get ups
53lbs/60lbs/70lbs

Strength

Squat
275lbs 3x5
(low bar back squat)

Stamina
225lbs x 15 (high bar back squat)
50 jump squats w/ 45lb bar

20100201

10 rounds for time:

5 thrusters @ 115lbs
10 pullups
100m sprint

32:25

[David Boyle]

20110208

Ran through the obstacle course working on parkour techniques.

Later on did (10) 100m sprints w/ 45-60 sec rest in between.

20110207

Power Clean & Jerks
worked up to 198lbs and did 3x3 with that.
afterwards did 4 rounds:
10 KB press (70lb-5l/5r)
5 power cleans (198lbs)

20100206

Front Squats
185lbs x 5
205lbs x 5
225lbs x 7

Conditioning:
3 rounds
25 thrusters w/ 70lb KB
25 sumo deadlift high pull w/ 70lb KB
400m run
(can't remember the time on this one...I was smoked nonetheless)

Afterwards did the obstacle course frontwards/backwards/frontwards.

20110205

15-10-5
wall ball + burpees
afterwards did the following
10 man makers w/ (2) 35lb kb
1000m row
9 man makers w/ (2) 35lb kb
900m row
didn't have the time to go all the way down the ladder...

underestimated this one...haha

[David Boyle]

20110209

Power Clean to Press
95lbs x 5
115lbs x 5
135lbs x 5
145lbs x 5
155lbs x 5
165lbs x 3

first time i really done press this way..usually done in a rack. I like it!

Incline Dumbbell Press
65lbsx 10
75lbsx 10
95lbs x 5

Hit up some bi/tris afterwards.

For abzzzz I did the following:
25 reverse crunches
25 sit n reach situps
20 commando planks (10 each side)
2:00 side plank (60 sec l/r)

later on taught a kettlbell class.
did the following circuit w/ the marines:

20 kb burpee snatch
20 kb burpee clean

afterwards ran the obstacle course in shirt/shorts...got major rope burn on my leg...

[David Boyle]

20110211

Squat
45lbsx10
135lbsx5
205lbsx4
245lbsx2
275lbsx5
295lbsx5
315lbsx5

"Helen"
400m run
21 KB swings @ 24kg
12 kipping pullups
10:25

Not my best time...but first time doing it after squats.

[David Boyle]

20110213

Clean & Jerk
95lbsx5
135lbsx5
155lbsx3
185lbs x 2
205lbs x 2
215lbs x 2
these sets felt really good.

Conditioning...sort of
25 dead-lifts @ 225lbs
25 clean & jerks @ 135lbs
(took breaks to the water fountain and finding songs on ipod...finished around 14:30)

Played a game of "21" with my son following this session...he beat me..

20110214

taught kettlbells to Marines...did the following workout with them:

"marlbora man"
800m run
21 swings @ 24kg
12 burpees
(i did it in boots/utes/flak)
didn't get the time.

[David Boyle]

Today 20110216

Boots/Utes/Flak Jacket

Warmup/Baseline
3 Rounds
10 dead-lifts @ 135lbs
400m run

Strength

Clean & Press
135lbsx5
155lbsx3
165lbsx3
175lbsx2
185lbsx1

Conditioning

21-15-9

Push Press @ 95lbs
Wall Ball @ 20lbs (10ft target)
pushups

9:05

Ran the Obstacle Course afterwards

1:15 (walked through most of obstacles)

Yesterday 20110215

Front Squat
135lbsx5
195lbsx3
225lbsx3
235lbsx5

Conditioning

Boots/Utes/Flak Jacket

Sealfit.com Work capacity
10 rounds for time:
10 pullups
15 goblet squats @ 24kb KB
20 swings @ 24kg KB

37:00

[David Boyle]

20110224

1st day of PT since last post...ughh. Bunch of piggin out and beer drinking these last few days.

Sealfit Frog Complex
65lbs/75lbs/95lbs/105lbs

W/ 25lb vest (flak jacket/sappi plates)
1mile run
AMRAP in 20min
5 pullups
10 pushups
15 squats
1mile run

35:41 (12 rounds of cindy..hurting on these)

Pushpress
135lbsx8
155lbsx6
175lbsx4
195lbsx2

[David Boyle]

20110225

Baseline/Warmup
2 rounds (supposed to (3) but partner wasn't feeling it)

-5 man makers (2 35lb dumbbells)
-10 pullups
-400m run

Work Capacity
3 rounds (again supposed to do (5), but time contraints and my partner we did 3...I could've done 5 w/o any problem..i've dont alot of air squats this week..surprising i was blasting through these)

-50 body squats
-5 muscle ups (pullup bar)
-10 hang power cleans (135lbs)

Strength
Squat Clean
135lbs x 8
155lbs x 6
175lbs x 4
205lbs x 3
225lbs x 1
235lbs x 1

Afterwards had to teach mcmap.

[David Boyle]

20110226

Warmup - ROM drills

Strength

Back Squat
45lbsx10
135lbsx5
205lbsx3
275lbsx2
295lbs 3x5
These worksets were like a B on a grade scale.
Knees were tender and my power out of the hole wasn't 100%.

Work Capacity - (Scaled down version of SealFit.com wod Corey)
200m sprint
20 pullups
400m sprint
20 pullups - 50 pushups
800m sprint
20 pullups - 50 pushups - 75 situps

I called it a day after that. I felt pretty good, but my knees were feeling sore and and the next round had a mile run and 100 body squats, plus same count on pullups and pushups. This wod was programmed as is...meaning no squats before...I put those in b/c I haven't back squatted for like 10 days...

Here is the complete wod:

200M sprint, 20 x Pull-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
1 Mile Run, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats
800M Sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
200M Sprint

This is a great bodyweight thrasher...and I'll keep it in the archives to put my marines through...! haha

Still have to do MCMAP on monday and my goal is to start sealfit on monday religiously. We'll see.

[David Boyle]

Last (2) days of training:

Yesterday 20110228

Front Squat
135x5
205x3
225x3
245x3
265x3 (PR)
275x1 (PR)

Work Capacity:
4rounds, max reps for 1 minute each of:
Dead Lift (95#)
Power Clean (95#)
Push-Press (95#)
1 minute rest between rounds

20110227

Clean & Mil.Press (strict press)
135x5
155lbs 3x5
175x1

Conditioning:
1 mile run
20 pullups
50 pushups
75 situps