Semper Fi Conditioning - Page 8

David Boyle · 12-25-2009, 12:32 PM

091224

3 rounds (70% intensity)

800m run
15 swings w/ 70lb KB
9 burpess

18:09

091225

2.5 mile trail run w/ flak jacket

No time noted. Just fun!

David Boyle · 12-28-2009, 12:27 PM

091226

KB Press w/ 32kg 3x5

091227

Rest

091228

Squat

295x5 295x4 290x3

Felt really gassed and had no hip drive on these. I'm feeling a little under the weather...my other guess is the running and metcon stuff I'm doing is not going well w/ the starting strength program I'm on.

Really thinking about following the xfit football program at the start of Jan so I can get the heavy stuff in and also the conditioning.

David Boyle · 04-09-2010, 08:48 PM

Starting to post again.

However I'm still not a solid program...been self programming for the last couple months.

Been doing a lot of running and such trying to drop a lil weight.

Was at 200lbs now I'm 195.

Last couple days of training.

100407

Back Squat

265lbs 3x5

Clean and Press Decending Ladder w/ (2) 70lb KB's.
1 Ladder of 5,4,3,2,1

Snatch + Pushups (came up with this at the spur of moment)

5 KB Snatches L/R (70lb KB)
10 chest smack pushups

3 rounds...no time just blasted through it.

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Rest Day

100409

Front Squat

135x5
185x5
205x5

METCON

"DT"
Done outside in sun
15:26....Kalippa is a beast to do this in 6:16.

3 hours later

Ran a mile...not timed
Ran through some trails, jumped some rocks, and climbed a wall.

3 Rounds (no time)

10 Snatches (24kg kB) L/R
10 chest smack pushups

David Boyle · 04-10-2010, 07:45 AM

100410

Morning workout before church

5 rounds (not timed)

10 dead-hang pullups
10 handstand pushups

David Boyle · 04-12-2010, 08:31 PM

Today
100412

275lbs Back Squat
3x5

5 Rounds

5 KB Snatch (70lb) L/R
10 Pylo Pushups

7:50

100411

32kg KB Press
5x5

David Boyle · 04-14-2010, 02:24 PM

100413

Teaching MCMAP all this week and the next and did the following workout on Tuesday.

3 rounds
800m run
21 KB swings (24kg)
12 burpees

*done in boots, utes, and flak jacket

Later on in the day I went to the gym to work on some light clean and jerks. Tried a "hang clean/jerk" and bailed out, sadly it came crashing on my right foot severly bruising it. Nothing broke, just hurts like heck.

So now I'm just soaking in some knowledge. I got the 5-3-1 ebook so I plan on doing that when I'm fully healed.

David Boyle · 04-15-2010, 01:19 PM

100415

First Day of 5-3-1.....

Bench Press

5x165
5x190
10x220

After this set, I realized I won't be including bench press in my 5-3-1 to much of my disaproval. My right shoulder was not feeling it at all.

Dead-lift

5x235
5x275
10x310

No time for assistance work. Combined 2 major lifts today to sorta play catch up since I squatted monday.

1 hour later did the following workout w/ marines..using 24kg KB

KB Thrusters x 30
Left/Right/Hook Combo w/ focus mits x 5
KBThrusters x 25
Left/Right/Hook Combo w/ focus mits x 10
KB Thrusters x 20
Left/Right/Hook Combo w/ focus mits x 15
KB Thrusters x 15
Left/Right/Hook Combo w/ focus mits x 20
KB Thrusters x 10
Left/Right/Hook Combo w/ focus mits x 25
KB Thrusters x 5
Left/Right/Hook Combo w/ focus mits x 30

Funny how punches look after doing thrusters....(insert sinister laugh)...they enjoyed it though....lol

David Boyle · 04-16-2010, 08:15 PM

100416

Foot was hurting pretty good today so I wasn't going to train.

Taught some MCMAP for a couple hours then decided to run the students through the NORCAL WOD B.

AMRAP in 10min

5 thrusters w/115lbs
12 KB swings w/53lbs
7 C2B pull-ups

Done in boots, utes, and flak.

I got itchy so I decided to do it with them....

Did 137 reps...after starting 1 minute 30 sec after they did.

5 rounds + 5 thrusters + 12 KBS.

This was a good wod to do.

After that we did a couple rounds of sparring.

All in all a good day!

David Boyle · 04-19-2010, 03:19 PM

100417

SIQ due to strep throat

100418

SIQ due to strep throat

100419

Home for work today due to my throat. Around 1300 felt a little better and decided to some sort of IMPROV on my 5-3-1. But honestly I watched "GI Jane" and that really pumped me up...haha

All done w/ 32kg KB (70lb)

KB Mil Press

1x5 (l/r)
1x5 (l/r)
1x10 (l/r)

KB Rows

1x15 (l/r)
1x15 (l/r)
1x15 (l/r)
1x15 (l/r)
1x15 (l/r)
*gotta love copy/paster...lol

KB Floor Press

1x10 (l/r)
tapped out due to my shoulder impingement....I know I know...

I squat when I pee...lol

Even though I had to use a KB instead of a BB I feel a lot better cause I did something.

Can't wait to squat tomorrow. 1st time squatting on this program.

David Boyle · 04-20-2010, 05:42 PM

100420

Squat
45x10
185x5
210x5
245x11

It was weird doing reps more than 5. First time in over a year I've done a work set over 5 reps. I'm sure I could have grunted some more out....next time I'll try to get 15+..

Had to stop after that. Work and some other issues...no time for assistance.

Later on did some KB snatches

24kg x 120 reps.

No metcon here..done at about 60-70% I clocked at around 8:20

I don't have the hand strength for high rep snatches like I used too.