Semper Fi Conditioning - Page 22

David Boyle · 03-01-2011, 12:04 PM

20110301

First session of the month...Fat February is over!

Went from 190lbs to 201lbs. 11lbs in 28 days.

Baseline/Warmup

3 rounds
20 wall balls (20lb) ball
20 wall ball pushup
400m run

Work Capacity:

150 burpee pullups w/ flak jacket & sappi plates (25lbs)

42:10

(2) words...suck fest.

Love it!

David Boyle · 03-01-2011, 03:22 PM

20110301

Hit up some Stamina w/ marines

Stamina:
Boots/Utes

800m run
Marsoc Shortcard:
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions ("supermans")
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups

25:00

Derek Simonds · 03-01-2011, 04:27 PM

Quote:

Originally Posted by David Boyle

Work Capacity:

150 burpee pullups w/ flak jacket & sappi plates (25lbs)

42:10

(2) words...suck fest.

Love it!

Wow that would be brutal. That averaged out to like 4 a minute. Crazy.

David Boyle · 03-02-2011, 01:42 PM

Quote:

Originally Posted by Derek Simonds

Wow that would be brutal. That averaged out to like 4 a minute. Crazy.

haha...4 a minute sounds like nothing...!

the 25lbs of extra weight really crushed me.

the average time on sealfit.com was around 22:00 - 27:00....w/o body armor...

David Boyle · 03-02-2011, 01:47 PM

20110302

SealFit (modified/scaled)

Baseline
800m run

Strength
Clean & Jerk
135lbs x 3
185lbs x 2
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1
245lbs x 2 (both failures)

Work Capacity
50 pullups
400m run
21 thrusters @ 95lbs
800m run
21 thrusters @ 95lbs
400m run
50 pullups (only did 25/rippage)

20:00

Felt a little weak on the runs...only had a peanut butter sandwich before training. tried this pre workout "ravage"...felt a little dehydrated. plus i drank about 8 beers last night...

David Boyle · 03-03-2011, 12:22 PM

20110303

(hands are feeling so beat up...took the sandstone and cornhuskers lotion to them last night...somewhat better but not a lot. Should do this every night I see)

Ate a lot of food last night...6 egg white w/ 3 ham slices, (2) slices toast w/ peanut butter and nutella. Followed by 3 ham sandwiches. 2 hrs later ate (2) plates of panda express.

Training:

Kinda a light day today...wanted to stay away from heavy stuff and sorta have an active recovery. Couldn't do sealfit today...it called for pistols and my legs are too shot to do em.

Work Capacity: (wod I sorta made up)
Descending Ladder 10-9-8-7-6-5-4-3-2-1:
225lb Dead-lift
24kg KB Snatch (rep count for each side)
HSPU

20:56

Stamina (sorta)
205lb power clean x 3
15 (4) count mountain climbers
(6) sprint starts

Did (4) rounds and was content with that.

David Boyle · 03-05-2011, 01:08 PM

Today 20110305:

HeavyBag/KRAV MAGA 10 minutes

Strength
Squat
295lbs 3x5
Repeat of last squat workout...felt it was best to stay at this weight...legs were feeling a little beat up.

Ran afterwards on treadmill:
5:00 @ 5mph
5:00 @ 6mph
5:00 @ 7mph
5:00 @ 8mph

Yesterday 20110304

Baseline - ROM/KB drills

Boots/utilities/flak jacket

Work Capacity:
"Lumberjack 20"
20 x Dead Lift (275#), run 400M
20 x KB swing (70#), run 400M
20 x O/H Squat (115#), run 400M
20 x Burpees, run 400M
20 x Chest to bar pull-ups, run 400M
20 x Box Jumps, run 400M
20 x Barbell Squat Clean (95#), run 400M

38:00

Stamina:
30 (15l/15r) KB Press @ 70lbs
100 x 1-arm snatch (50l/50r) 35lb KB

David Boyle · 03-09-2011, 07:21 AM

Yesderday 20110308

My own programming on this one...bad idea..

Power Clean to Front Squat
135lbs x 8
185lbs x 6
205lbs x 5
225lbs x 3
235lbs x 3 (fails)

2 rounds (supposed to be 4...haha)

225lbs x 3 (pwr clean to front squat)
10 step ups on 24" box (holding 2 35lb KBs)
50meter buddy carry w/ 120lb dummy

Afterwards did some sparring w/ MCMAP and then did the MARSOC short card.

Not a good session...sometimes I fall victim to my own ideas w/ programming workouts...!

20110307

3 rounds:
MCMAP workout w/ boots/utes/flak jacket
12 sprawls
24 pushups
36 squats

David Boyle · 03-10-2011, 09:44 AM

20110309

3 rounds of
21-15-9
burpees/thrusters (75lbs)/SDHP(75lbs)

47:00 w/ breaks...

saw some videos of burpees on this workout....I still do my burpees w/ a pushup rather than a "plop" down to the deck. Thinking this may have been the reason why my time was drastic high compared to the masses...? It doesn't matter really.

KB press 3x3 70lb KB

Ring dips/Pullups/Knees to elbows
Decending/Acending Ladders 10-1

David Boyle · 04-05-2011, 06:35 PM

had a hyperextended knee over the last 3.5 weeks....haven't really done that much besides some metcons/kb lifts/etc etc etc....

Taking a trip to Ogden Utah tomorrow for 3 weeks...my goal is to build up my running and do 531 for strength.

Started 531 today:

Squat
210x5
245x5
275x10

Power-Clean & Jerk
50kg x 3
70kg x 3
90kg x 3
100kg x 3 (1cln&jerk/2 cleans + 2 failed jerks)

Kettlebell Clean Press + Jerk Complex x 6 (70lb)
kettlebell clean press + jerk complex x 5 (2) 50lb KBs
kettlebell clean press + jerk complex x 5 (2) 70lb KB

Afterwards worked on some double kb snatch w/ 50lb KB..