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Old 10-28-2013, 01:12 PM   #451
David Boyle
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20131028

Start of "531" cycle.

Strength:

Back Squat (High bar)
225lbs x 5
250lbs x 5
285lbs x 15

Push Press
135lbs x 5
150lbs x 5
170lbs x 10

Conditioning:

AMRAP 25 min
10 hang power cleans @ 135lbs
400m run
20 toe to bar
400m run

2 rounds + 10 power cleans + 400m run + 9 toe to bar

All and all not a bad session. Had 2 other Marines working w/ me and we finished the whole session in 1.5 hrs.
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Old 10-28-2013, 01:14 PM   #452
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awesome squats there
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Old 10-28-2013, 01:15 PM   #453
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Thanks dude.
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Old 10-29-2013, 12:47 PM   #454
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20131029

Strength/Stamina:

Power Snatch + Snatch EMOM for 10 minutes
@ 70kg (155lbs)

Conditioning:

1-10 Burpee ladder w/ 10 KB swings in between @ 70lbs

11:43
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Old 10-30-2013, 12:53 PM   #455
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20131030

Front Squat
275lbs x 3 x 3
*start of cycle

Power Clean & Jerk
100kg (220lbs) x 1 x 10 (EMOM)

Conditioning:
10 50 yard sprints
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Old 11-01-2013, 12:16 PM   #456
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20130101

AM PT
2 k run
30 push ups
30 squats
30 situps
10 burpee
10 windmill
30 pushups
30 mountain climbers
30 flutter kicks
10 burpee
10 cherry picker
30 pushups
30 star jumps
30 supermans
10 burpees
10 chain breakers

afternoon

Bench Press
155lbs x 5
175lbs x 5
185lbs x 12

Deadlift
330lbs x 10

Super set x 3
10 incline DB Press @ 75lbs
20 dumbbell row @ 70lbs
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Old 11-04-2013, 11:55 AM   #457
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20131104

Strength

Back Squat
235lbs x 3
265lbs x 3
300lbs x 12

Push Press
140lbs x 3
160lbs x 3
180lbs x 10

Conditioning

4 rounds:
40 yd prowler sprint w/ 2 20kg plates
10 pushups
40 yd prowler sprint w/ 2 20kg plates
5 KB press w/ 2 24kg KBs
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Old 11-05-2013, 11:27 AM   #458
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20131105

Snatch x 3 on the minute for 10 minutes
65kg (143lbs) x 3 x 10

Conditioning:

5 rounds
5 hang power cleans (hip) @ 85kg (187lbs)
10 burpee box jumps @ 24"

14:25
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Old 11-07-2013, 10:27 AM   #459
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20131106

Front Squat
275lbs x 2
285lbs x 3
285lbs x 3
285lbs x 3
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Old 11-14-2013, 11:45 AM   #460
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20131114

Strength/Stamina

1 clean @ 110 kg (242lb)
10 burpees
2 cleans @ 105 kg (231lb)
10 burpees
3 cleans @ 100 kg (220lb)
10 burpees
4 cleans @ 90 kg (198lb)
10 burpees
5 cleans @ 80 kg (176lb)
10 burpees
6 cleans @ 70 kg (155lb)
10 burpee
7 cleans @ 60 kg (132lb)
10 burpees

Didn't time this...I would guess around 15-18 minutes tops.
Cleans were "squat cleans"
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