Semper Fi Conditioning - Page 4

David Boyle · 05-20-2009, 12:04 PM

090519

Rest

090520

4rds for time

400m run + 50 squats

13:26

Horrible time....had to fumble w/ the treadmill and wait for it to get to sprint speed on all 4 rds....next time I will run outside regardless of the elements.

Afternoon did some Parkour....been a while since I've done anything close to it.

My feet feel a lot better and I've been getting back into it slowly.

Today worked on wall-climbs, jumps, few vaults, and some muscle ups on the pullup bar.

Rafe Kelley · 05-20-2009, 12:09 PM

Good to see some parkour getting mentioned in the logs. Keep it up.

David Boyle · 05-21-2009, 07:43 AM

Yea Rafe it feels good to be getting back into it. I took about 2 months off due to a minor bone bruise on my left heel. I'm almost 100%. The injury taught me a lot. Now I'm just enjoying the simple things...like rolling w/o pain! Haha. But yea doing jumps and vaults w/o pain in my feet is indeed a pleasure.

090521

32kg KB Mil Press Left/Right

5x5

David Boyle · 05-28-2009, 08:26 AM

Last few training days. Have been super busy as of late. Memorial Day weekend threw me off a little.

Today 090528

For time (Linda Style):

10-9-8-7-6-5-4-3-2-1 275lb Dead-lift

+

20-18-16-14-12-10-8-6-4-2 Ring Pushups

Time:

15:59

Pretty slow time...this was the first time I ever did ring pushups. Eye opening to say the least!

Yesterday 090527

Power Clean and Jerk

135x3
185x3
205x3

Dead-lift (start of cycle)

235x5
325x5
335x5
335x5

Squat Cleans

135x3
185x3

090526

50 Jerks w/ 32kg KB (25L/25R)
100 Snatches w/ 24kg (50L/50R)
*broken up into alt sets....10 jerks + 10 Snatches etc etc)
50 Burpees

No time, just felt bored and wanted to workout

090525

100 Goblet Squats w/ 32kg KB
30 Mil Press's (15L/15R) w/ 32kg KB
50 Flip Swings w/ 24kg KB
50 Cross Chops w/ 16kg KB
50 See-saw Press's (25L/25R) w/ 60lb Sand-bag
50 Wall Balls w/ 35lb Sand-bag
20 Burpees
40 Snatches w/ 24kg (20R/20L)

*Chipper like workout I came up w/ for memorial day...named "Memorial Pain"

090524

"Sunday Bloody Sunday"

For time:

21 x KB Swings
400 m run
18 x KB Swings
400 m run
15 x KB Swings
400 m run
12 x KB Swings
400 m run
9 x KB Swings
400 m run
6 x KB Swings
400 m run
3 x KB Swings
400 m run

Time:

18:26

I've made Sunday my offical run day. This WOD sucked!

090523

Sabbath Rest

090522

11 Rds of
15 Dead-lift @ 135lbs
15 Pushups

*Time got reset....

David Boyle · 05-29-2009, 05:08 PM

090529

Warm-up hitting heavy bag 10 min

Today was a free day...so I ventured into some lifts I don't normally do...except for the KBs at the end.

Bench Press

135x5
225x6

*Felt a lot of fatigue in the chest so I tapped out...more than likely from the ring pushups I did yesterday

A2G Squats

....first time I ever did squats like this. Very eye opening...I got some work to do.

135x5
185x5
225x5
255x3

Double KB Mil Press w/ (2) 32kg KB's

3x5

MetCon

100 Burpees

Time:

9:04

David Boyle · 05-31-2009, 06:46 PM

Quote:

Originally Posted by David Boyle

20090426

"Marlboro Man"

3 rounds for time:

800meter Run
21 Kettlebell Swings w/ 24kg KB (53lb)
12 Burpees

Time:

18:39

Last 2 times:

20:12
22:49

Did this workout this morning.

Time:

17:40

I do this homemade WOD in my neigborhood...it has one big hill that kills you on the 2nd and 3rd RDs.

Again Sundays are my run day...two weeks in a row.

David Boyle · 06-01-2009, 12:08 PM

090601

Dead-lifts

225x5
315x5
355x5
355x4

4hrs later

Metcon

"Vader"

"Linda" style

32kg KB Swings - 20-18-16-14-12-10-8-6-4-2
Handstand Push-ups - 10-9-8-7-6-5-4-3-2-1
24kg KB Snatches (L/R) - 10-9-8-7-6-5-4-3-2-1

Time:
26:45

David Boyle · 06-03-2009, 08:22 AM

090603

"Dominate"

5 Rounds for time:

-10 Mil Press @ 135lbs
(clean load to shoulder/no dip in knees or jerk...straight press)
-21 Pull-ups

Time:

22:23

I programmed this myself.

I got a rude awakening on rds 3-4-5.

I really suck at kipping pull-ups....

David Boyle · 06-04-2009, 03:41 PM

090604

Dead-lifts

225x5
315x3
355x6

I reset after every rep for the 355lb.

Wanted to really focus on hamstring recruitment.

Barbell Snatch

*I really suck at barbell snatch. I guess cause I'm so good at KB snatch...jk

95lbsx5
115lbsx5
125lbsx3

METCON

100 Burpees

9:04

Yesterday 090603

I particiapted in a chipper workout I programmed for my Marines....guess I can't say no to pain and suffering....

50 Front Squats w/ 24kg KB (25L/25R)
50 Box Jumps on 32" box
25 Hand-stand Pushups
25 Chest to bar pullups
25 double KB press w/ (2) 24kg KB
25 Burpees
15 Tire Flips w/ jump inside and out
30 Knees to Elbows
50 Snatchs w/ 24 KG (25L/25R)

I was running around doing the exercises and correcting form so I really wasn't go for it for time.

David Boyle · 06-06-2009, 01:03 PM

090605

Kettlebell Clinic

Hit Swings, Cleans, squats, and snatches w/ 32kg and 24kg.

Nothing too crazy, just wanted to hit up the basics and have a good time/workout doing it.

090606

Rest day.