Semper Fi Conditioning

[David Boyle]

20120426

Had to do my heavy day back a today..due to some time contraints for tomorrow.

500m row warm-up

Snatch
95lbs x 5
115lbs x 3
125lbs x 3
135lbs x 2
145lbs x 1
150lbs x 1
165lbs x 1

Clean & Jerk
145lb x 3
150lbs x 3
170lbs x 2
180lbs x 2
190lbs x 1
205lbs x 1
220lbs x 1

Front Squat
185lbs x 1
225lbs x 1
260lbs x 1

SLDL
185lbs x 3
205lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3

*todays snatch's felt great...clean & jerks felt rough...I'm sure it was from the conditioning I did yesterday. Tomorrow is going to be a kettlebell day.

Later on did

"JT"
21-15-9 reps
HSPU + Ring Dips + Push-ups.....

Stupid smoked w/ this...it took me forever...lol

[David Boyle]

20120427

Taught a KB class today.

Then did the following Hero WOD from X-Fit:

"The Seven"
7 rounds:
7 Handstand pushups
7 Thrusters @ 135lbs
7 Knees 2 Elbows
7 Deads @ 245lbs
7 Burpees
7 Kettlebell Swings @ 70lbs
7 Pullups (kipping)

Had a 30min time cap on this...got 5 rounds in 29:58.

This was actually a pretty cool workout...had a mental train-wreck element to it at first...even though I was only able to do 5 rounds, I felt like I earned them. Took some breath breaks through out..didn't do it like a rabid hamster on a wheel.

[David Boyle]

20120430

Felt horrible today...2 day hungover from Fri/Sat night. Gotta stop poisoning my body like that...for real. I was smoking ciggerates, drinkning shots, beer, eating pizza, and just being a total glutton.

Snatch
140lbs x 3 x 2 / 140lbs x 2 x 3
*felt weak and unbalanced with these. When I started to slow down w/ the 1st pull, I felt better. Again I blame the last 2 days on this.

Snatch Pull
180lbs x 3 x 2 / felt so weird and I know I was not doing them correctly...dropped the weight to 155lbs x 3 x 3

Paused back squat
225lbs x 4 x 5
*these felt good...light weight, but I made sure to get a good pause down in the hole

Conditioning:
"Tactical 10" w/ 24kg KB
Sprawl + KB snatch + KB swing + KB clean
Did 46 total....23 complex each arm

[David Boyle]

May 1 2012

Jerks
135lbs x 5
185lbs x 1
225lbs x 1
235lbs x 1 x 3

Power Snatch
135lbs x 2
145lbs x 2 x 5

Push Press
135lbs x 5
165lbs x 5 x 3

Conditioning:
MARSOC short Card x 1
18:33

[David Boyle]

20120502

Weight felt a little heavy today...but good at the same time.

Cleans
195lbs x 3 x 2 / 195lbs x 2 x 3

Supposed to do clean pulls at 95% of clean, but until I get a good tutorial on how to properly do these, along with snatch pulls..I'm thinking about not doing them...maybe I need to get some straps???

Front Squat
235lbs x 3 x 3 (got kicked out of the gym early for a site survey...had 2 more sets left.... )

[David Boyle]

Last night:

Front Squat
235lbs x 3 x 2 sets

Conditioning:

155lbs Hang Power Clean + Jerk
1,2,3,4,5,6,7,8,9,10 reps w/ a round of Cindy (dead-hang) between each section.


May 3 2012

Went off the grid today on my program and didn't stick to the percentages.

Power Clean
185lbs x2
195lbs x2
205lbs x2
215lbs x2
225lbs x1

Hang Snatch
135lbs x 2 x 5 sets

Push Press + 3 Overhead Squats
155lbs
175lbs
175lbs

[David Boyle]

May 4th 2012

3x10 (5/5r) KB press (70lbs)

Worked on some L-Pullups afterwards...did like 3 sets of 5.

Conditioning:

Ross Training Sequence Fatigue Challange w/ FLAK jacket

5-Rounds:
10 burpees
50m sprint
10 plyo pushups
50m sprint
15 diamond pushups
50m sprint
10 tuck jumps
50m sprint

Took a lot of breaks...took this pre-workout drink called "bull nox"...made me feel like shite. 25:00ish.

[David Boyle]

May 8 2012

Snatch 135lbs x 3 x 5
(had to workout in the main gym today...iron plates. Didn't want to go heavy and risk dropping anything...really focused on the hip/catch today. Sometimes I would hit it...other times not. )

Snatch Push Press
135lbs x 3
185lbs x 3
205lbs x 3
225lbs x 0 (dont' know, couldn't get it to go w/o using a jerk)
205lbs x 3
205lbs x 3

Snatch Pulls
185lbs x 2 x 5
*felt good w/ these.

20 rep back squat (low bar w/o belt)
225lbs x 20
*1st time ever doing 20 rep squats....the weight was low, but I'm going to use this as my beginning standard and increase from there.

Conditioning:
-30 burpee "over the box" jumps @ 24"
-30 toes 2 bar
-30 push jerks @ 135lbs
1000m row

14:57

First time doing burpee box jumps..did my best to do them unbroken, but after back squats my legs were kinda like jello

Toes 2 bar = 10/10/5/5

Push jerks = 10/10/10

1000m row was done in 4:00ish

May 7 2012 / May 6 2012 Rest days

May 5 2012

Worked on muscle ups w/ the rings at the barracks. Did like 5-6 singles...suck at these.

Conditioning:
A. 10,9,8,7,6,5,4,3,2,1 - Ring Pullups
B. 10,9,8,7,6,5,4,3,2,1 - Ring Dips
C. 20,18,16,14,12,10,8,6,4,2 - 2 pood KB swings (american)

Not a bad workout...its been a while since I did vertical swings w/ a 2 pood. I made sure to explode w/ the hips and not do a vertical front raise.

[David Boyle]

May 9 2012

Bench Press
225lbs x 6
225lbs x 5
225lbs x 5

Afterwards did some pull-ups.

Have a PFT this Friday (11 May)...not feeling too confindent right now...lol. I feel pretty heavy and sore. Pullups have been feeling somewhat difficult. Don't know...this maybe the 1st year since 2004 I haven't gotten 20...

Anyways I'm going to take the rest of the day off today and tomorrow. Stretch, hydrate, cut a little weight...haha, and stretch/hydrate some more. We'll see....

[Derek Simonds]

Good luck on your PFT. I bet you will still get your 20. With the adrenaline flowing and knowing you have hit it for 7 years in a row that is pretty good motivation.