Semper Fi Conditioning

[David Boyle]

20120601

Had to get up today @ 0400 to catch a flight out of Okinawa to Iwakuni... Hurry up and wait game.

Was going to take today off and rest, eat, and meditate. However sitting in a barracks room staring at the walls....well I'm not going to do that.

500m row Warm-up

Snatch
Superman catch drill w/ bar
95lbs x 5
135lbs x 2
155lbs x 2
165lbs x 2
170lbs x 2
175lbs x 1 (tried 2 more times...got it up and in the hole, but kept leaning forward...need some Oly Shoes!!!!...chuck taylors don't cut it!)

Clean & Jerk
175lbs x 10 sets x 1 rep (1 rep on minute for 10 minutes)

Conditioning:
(from outlaw crossfit)

9-6-3 reps:
Power Snatch + Snatch balance @ 115lbs
high box jump @ 44"

8:07

Made sure to not blast through the box jumps...had to stack bumpers on the 24"...didn't want to bust my legs open.

-3:00 Plank series

All and all a good session. Felt good and strong after everything. Not gassed.

[David Boyle]

20120604

500m row warmup

Clean & Jerks
135lbs x 5
155lbs x 2
185lbs x 2
205lbs x 2
215lbs x 2
225lbs x 2
225lbs x 1

Snatch on minute for 10 minutes
145lbs

Conditioning:
9 hang power snatch @ 135lbs
50 mountain climbers
7 HPS @ 135lbs
50 mountain climbers
5 HPS @ 135lbs
50 mountain climbers

7:00

20120603

Rest

20120602

Front Squat
185lbs x 3
225lbs x 3
235lbs x 3
235lbs x 3

Push Press
135lbs x 5
155lbs x 5
175lbs x 5
185lbs x 4
185lbs x 5

[David Boyle]

20120605

Back Squat (highbar)
235lbs x 3 sets of 5

Press
135lbs x 5
155lbs x 5
155lbs x 5

Conditioning:

Kettlebell workout I made up...using 24kg

-2 handed swings x 30
-Clean & Press x 15 L/15 R
-Snatch 15/15
-Front Squat 15/15
-Laying down pullovers x 10
-Snatch 20/20
-Jerks 10/10
-Over-head Squats 10/10
-Cleans 15/15
-Cross Chops 10/10
-Military Press 15/15
-Tame the arc cleans 10/10
-Plyo Pushups 10/10
-Flip Swings x 20
-Figure 8's x 20

afterwards worked on some box jumps....jumped up to 48".

[David Boyle]

Last few days of training:

20120612

Heavy bag warmup
MARSOC short card x 1
Heavy bag

20120611

Snatch
160lbs x 3
160lbs x 2 (1F)
160lbs x 1 (2F)
160lbs x 3

Snatch Pulls
185lbs x 4 x 5

High bar back squat
245lbs x 5 x 3

Conditioning:

9-7-5-3 reps:
Power Snatch + Snatch Balance @ 135lbs + 43" box jumps
12:00

20120610-20100609
Rest day

20120608

Power Clean + Front Squat
135lbs x 5 x 2
177lbs x 3
199lbs x 3
220lbs x 3
231lbs x 3 (clean)

Power Clean + Push Press
135lbs x 5
177lbs x 5
187lbs x 5
187lbs x 5
187lbs x 4

20120607

Snatch
154lbs x 5 x 3

Snatch Pull
177lbs x 5 x 4

GHD situps x 2 x 10
KB Side bends x 2 x 10

20120606

155lb power-clean & jerk 1-10 ladder
w/ 1 RD of Cindy in between

no time taken.

[David Boyle]

20120613

Felt weak today...not enough sleep.

Clean & Jerks
100kg x 5 x 2

Clean Pulls
110kg x 5 x 4

Front Squats
102kg x 3 x 3 (not enough time for last 2 sets..felt heavy...thinking about programming my front squats on different days than my clean & jerks)

[David Boyle]

20120613 later session

A. Power Cleans x 5 @ 90kg
B. Kettlebell Press x 5/5 @ 32kg
5 rounds

4 rounds on heavy bag @ 5:00

A. Kettlebell Snatch to Windmill x 5/5 @ 24kg
B. Ketttlebell Jerks x 10/10 @ 24kg
C. 44" box jump x 5
2 rounds

[David Boyle]

20120614

3 position snatch (full/hip/below knee)
40kg x 2
50kg x 2
60kg x 2
70kg x 2

afterwards did some box jumps and monkey vaults.

[David Boyle]

20120617

2 mile run
kettlebell complex's
10minute Bas Rutten MMA workout

20120616
Rest Day

20120615

Snatch
10x1
60kg,70kg,72kg,75kg,79kg,79kg,80kg,82kg(PR),85kg(m iss),85kg(PR)

Clean Pull x 2 + Hang Clean (knee) + Hang Clean (hip)
60kg,80kg,90kg,95kg,95kg

Back Squat (high-bar)
265lbs x 3 sets of 5 reps

[David Boyle]

20120618

Snatch Pull x 2 + Hang Snatch (hip + knee) x 1 x 5
60kg
70kg
75kg
75kg
75kg

Clean & Jerk x 2 x 5
70kg
90kg
95kg
100kg
100kg

Back Squat (highbar) x 5 x 3
275lbs
275lbs
275lbs

Conditioning:
3 rounds
7 power cleans @ 185lbs
30 over-head lunges holding 45lb plate over head
15 wall balls @ 20lbs/10ft target

Planks x 3:00 (Front/Left/Right)

[David Boyle]

20120619

Double Kettlebell Press @ 70lbs
5x5

Conditioning:
MARSOC Shortcard x 1
19:00