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Old 10-13-2011, 03:35 PM   #241
David Boyle
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Back to posting again. Was in VA for 7 weeks and been back in AZ for almost 3.5 weeks. On a modified 531 program for the time being.

Today:

Clean to Front Squat
135lbsx5
155lbsx5
165lbsx3
185lbsx10

Power Snatch to Over-head Squat
95lbsx10
115lbsx10
125lbsx10

Conditioning:
21 handstand pushups
21 pullups
21 ring dips
500m row
15 hand stand pushups
15 pullups
15 dips
500m row

Yesterday:

Bench Press
135x5
155x3
205x10

Hang Power Cleans
135lbsx5
155lbsx5
185lbsx5

Power Snatch
95lbsx10
115lbs x10
115lbsx10

Incline Bench Press + Dumbbell Rows (superset)
135lbs x 10
70lb rows x 20
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Old 10-14-2011, 09:59 AM   #242
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Today 20111012:

Combat Conditioning this morning w/ marines..

boots/utilities/flak jacket.

*2 Burpees
First Repetition: (10) KB presses with each arm
*4 Burpees
Second Repetition: (10) KB snatches or high pulls with each arm
*6 Burpees
Third Repetition: (10) KB cleans with each arm
*8 Burpees
Fourth Repetition: (15) KB curls
*10 Burpees
Fifth Repetition: (15) KB behind the head presses
*12 Burpees
Sixth Repetition: (10) Plyo Pushups using KB
*14 Burpees
Seventh Repetition: (20) Goblet Squats
*16 Burpees
Eighth Repetition: (20) KB Flip Swings
*18 Burpees
Ninth Repetition: (20) Figure 8 to hold
*20 Burpees
Tenth Repetition: (10) Tame the Arc each arm

180 total reps w/ KB
110 burpees
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Old 10-20-2011, 09:51 AM   #243
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20111019

Back Squat
185x3
225x3
255x9

Clean & Jerk
135lbsx3/155lbsx3/165lbsx3/185lbsx3/185lbsx3

Muscle up on rings (first time ever done this)
Box Jumps

Afterwards did some log (63lb) carries

20111018
Rest Day

20111017

Dead-lift
225x3
275x3
315x10

Bench Press
155lbx3
185lbx3
215lbx8

Hang Power Snatch
95lbsx10
115lbsx10
115lbsx10

20111016

Did some Parkour basics w/ kids
rolls, vaults, and climbs
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Old 02-29-2012, 03:23 PM   #244
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In Japan right now on deployment....so I'm a day ahead. Started a S.S. linear progression this past Monday.

20120229

Front Squat 215lbs 3 x 5
Dead-lift 335lbs 1 x 5

afterwards did:
800m run
30 jumping lunges
30 pushups
30 situps
800m run
25 chest 2 bar pullups
80 overhead stationary lunges
25 star jumps
400m run

20120228

500m row (warmup)
Burg. warmup
Hang Power Snatch + Snatch Complex + bar muscle up + 10 supermans at top
95lbs x 3/115lbs x 3/ 135lbs x 3/ 135lbs x 2

20120227

Back Squat
256lbs 3 x 5
Bench Press 205lbs 3 x 5
afterwards did some arm workouts

28kg KB swings x 20 x 5 sets + 20 pushups x 2 sets
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Old 04-19-2012, 04:16 PM   #245
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Yesterday 20120419

500m row warm-up

Powercleans
135lbs x 5/155lbs x 3/175lbs x 5/185lbs x 5/185lbs x 5

Hang (below knee) Snatch
95lbs x 5/115lbs x 5/135lbs x 5/135lbs x 4

Snatch Push Press + Over-head Squat
135lbs x 3 + 3 x 2

Conditioning (some-what):
2 Rounds;
20 push-press @ 95lbs
20 hand release pushups
20 dead-hang pull-ups

Last few sessions:

20120418

KB Clean & Jerks x 20 reps x 3 sets (70lb)
Floor wipers x 10 x 3 sets on pull-up bar
KB Snatch + Windmill + Turkish Get Up x 2 x 3 sets w/ (70lbs)
(light day)

20120417

Front Squat
135lbs x 5/185lbs x 3/205lbs x 2/225lbs x 3 sets of 5 reps

Dead-lift
135lbs x 5 x 2 sets/225lbs x 5/275lbs x 3/335lbs x 2/365lbs x 3

Press + Push Press + Push Jerk x 3 x 3 sets w/ 135lbs
Muscle up on bar + 10 pullups x 2
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Old 04-19-2012, 09:06 PM   #246
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Today 20120420 (Japanese dtg)

Shogun Crossfit WOD x 2 (Kadena AFB)

WOD 1

500m row time trial - 1:34

Tabata Row - 20 seconds on 10 seconds off for 8 rounds - 7 calories was lowest score

WOD 2

Crossfit Total -.....No belt

Squat - 275lbs / 295lbs / 345lbs Fail

Press - 155lbs / 175lbs / 185lbs Fail

Dead-lift - 335lbs / 385lbs / 415lbs Fail

Total 855lbs

All my lifts were low but had a great time.
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Old 04-21-2012, 02:17 PM   #247
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20120422:

-After 24 duty...only 4 hours of sleep.

Day 1 of "Basic Rep Cycle from C.A."

Snatch
135lbs x 3 reps x 5 sets

Snatch Pull
135lbs x 4 reps x 5 sets
first time doing these...felt a little awkward.

Pause Back Squats
205lbs x 5 reps x 5 sets

All in all not a bad session. Didn't go to failure and felt really good coming out of the gym...like I could've done a lot more...wanted to crank out a conditioning session, but didn't. Save that for tomorrow.
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Old 04-22-2012, 07:26 PM   #248
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20120423

Day 2

Behind neck split jerks
135lbs x 5
185lbs x 3
205lbs x 2
225lbs x 1
235lbs x 1 x 3

Power Snatch
135lbs x 3 x 5

Push Press
155lbs x 5 x 3

KB Press x 5 x 2 @ 70lbs
10 handstand pushups
10 pull-ups

Conditioning:

"Hangover"
10 KB swings @ 70lbs
1 burpee
10 KBS
2 burpee
on up to 10 swings + 10 burpees

This sucked to say the least...outside, Japan is humid and muggy today...
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Old 04-23-2012, 06:33 PM   #249
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20120424

Day 3

Cleans
180lbs x 3 x 5

Clean Pulls
205lbs x 4 x 5
*don't know if I was doing these right...

Front Squat
225lbs x 3 x 5

Conditioning:

"Fran"...21-15-9 reps of:
95lb thrusters+ kipping pullups

4:12

*I think I may have got sub 4 if my legs were fresh...? My kipping pullups look like a un-coordinated Andre the Giant...lol
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Old 04-24-2012, 06:25 PM   #250
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20120425

Hang Snatch (below the knee)

115lbs x 2 reps x 5 sets

Snatch Push Press + Over-head Squat x 3 x 2 + 3 sets
165lbs x 3 x 2 + 3

Conditioning:

5 power cleans @ 185lbs
12 burpees
15 pull-ups (dead-hang + kipping)

16:35
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