David B.'s blog

Monday.....Monday

Not a lot of time...just enough to post my training today.

I'm in a transition week for my olympic weight-lifting...so no heavy weights till next week.

Barbell Snatch

95x5

135x5

Clean and Jerk

135x5

185x5

Back Squat

135x5

205x4

225x4

Front Squat

135x4

155x4

Conditioning w/ marines:

5 sit-ups

100 yard sprint

10 situps

80 yard sprint

15 situps

60 yard sprint

20 situps

40 yard sprint

x 2 rounds

Afterwards did the first 5 exercises of the MARSOC "short card".

Went home and got me some chow and did the whole MARSOC short card. 

This was a good workout...it took me 22:19 to complete.  I was going at it about 75% intensity.

Just in case you don't know what it is...here it is

 

1. 30 Push Ups

2. 30 Air Squats

3. 30 Crunches

4. 10 Burpees

5. 10 Windmills (stretch/relax)

6. 30 Push Ups

7. 30 Mountain Climbers

8. 30 Flutter Kicks

9. 10 Burpees

10. 10 Cherry Pickers (stretch/relax)

11. 30 Push Ups

12. 30 Star Jumpers

13. 30 Back Extensions

14. 10 Burpees

15. 10 Chain Breakers (stretch/relax)

16. 30 Push Ups

17. 30 Lunges

18. 30 Hello Dollies

19. 10 Burpees

20. 10 Trunk Twists (stretch/relax)

21. 3 max sets of dead hang pull ups

So yea I worked out (3) times today....haha. 

Need to settle down a little.

Ranting and Raving - Sunday Training

Stepping on the Soap-box:

Why is it that America is the most obese country in the world?  We lazy that is why!  Hahah.  I'm not passing judgment on no-one.  Except the first responders out there.  Military, Police, Emergency Medical Teams, Fire Fighters, etc etc etc.  The people that are supposed to be protecting and serving....they're out of regulations, standards, belly busting out of jeans...just like the norm.  It is sad.  I seen a Deputy Sheriff the other day and he looked like he should've been on the "Biggest Loser".  Really sad.  Like I said I'm not judging or saying he is a bad person.  Just undisciplined and lazy that is all.  First Responders owe it themselves and the people they protect and serve to be in the best mental, character, and physical shape.  A long time time ago...there were these people called "Knights".  They practiced this thing called "Chivalry".   They protected and served...and were in tip-top shape.  They wore armor and carried heavy weaponry.  I think guns made us lazy...haha.  But they are effective.  Anyways...Whatever happened to that?  America I love you baby...but lets get off the couch and instead of watching sports...lets play some!  My military brother and sisters out there...and all the other first responders....GET OFF YOUR FACE AND GET SOME PT!  (somewhat serious/funny)

Anyways...time to get off the soap-box.

Doing really well.  Feeling healthy and really youthful.  My diet has been dialed in for the past week and I'm loving it!  It's been a mix between paleo/IF/mild zone if that makes any bit of sense....haha. 

Went to Church yesterday and had a good time.  No training except the mind and spirit.

Todays Training:

Warm-Up

36lb Kettlebell juggliing

800m run

36lb Kettlebell Windmills 5L/5R

800m run

Workout:

70lb Kettlebell Press x 10

53lb Kettlebell Snatch x 20

80meter Jog

70lb Kettlebell Press x 10

53lb Kettlebell Snatch x 20

80meter Jog

70lb Kettlebell Press x 10

53lb Kettlebell Snatch x 20

80meter Jog

70lb Kettlebell Press x 10

53lb Kettlebell Snatch x 20

25 Sit & Reach Situps

70lb Kettlebell Press x 10

53lb Kettlebell Snatch x 20

25 Sit & Reach Situps

Cooldown:

800m Run

Back at it....

Back to posting my training on this blog.  Been so busy and haven't been able to post.  I've been training pretty hard.  Mainly working olympic lifts and doing a lot of cardio.

Today's Training (boots/utes):

Barbell Snatch

95lbs x 3

135lbs x 4

Clean & Jerk

135x5

185x2

205x2

225x4

Back Squat

275x2 (with 3 second pause at bottom)

Complex for 5 minutes

5 deadlifts

5 power-cleans

5 push press

5 front squats

30 sec rest

Did 3 rounds w/ 135lbs.  This one is a keeper!

Afterwards hit up a 400m run.

Got home and hit the home gym.

15 minute heavy bag routine

1 mile run

Sunday Bloody Sunday

Got up early today to study and work on some Staff Writing papers due this week and next.

Got a cup of coffee and decided to get a little PT session in to start the week of right....cause Sunday is the first day of the week right?  Not the 7th like some people think...hmmm.

-800 meter warm up

Agility exercises:

Lateral jumps over 12 inch box x 10

Vertical jumps over 12 inch box x 10

Burpee + Lateral jump over 12 inch box x 6

Kettlebell hand 2 hand exercises, flip swings, and around the worlds x 1:30

20 Pushups + 25 sit ups + 800m run in cami bottoms w/ shoes

800m run in cami bottoms w/ flak jacket and sappis w/ shoes + 20 Kettlebell Snatches x 20

Got the O-course tomorrow, so I went light today.

Running is starting to feel more and more dialed in...I like it!

Enjoy the pain!

Good week!

Big test on Monday!  I'm just about done preparing for it.  Got to study some more before I get a real "warm and fuzzy".

Anyways this past week up in Pendleton has been good.  Actually great.  I've been seeing the fruit of my labors.  My programming as far as physical training is concerned is a solid one.  This past week we've been doing alot of anaerobic/aerobic conditioning exercises.  I've been slaying dragons...haha.  However Friday's PT was no joke.  It was a 2.9...lets just call it 3 mile run...lol.  But anyways it was at a freakish fast pace.  For me anyways.  I finished strong and didn't let up.  That is all that matters.

Back to my programming.  I see that the PT I do w/ my Marines is solid stuff.  Some people have had the audacity to question my methods.  Well I guess people are entitled to an opinion...haha.  But I see the rewards at this course.  I'm doing (2) a days because I have the energy and recovery.  Alot of the SNCO's are hurting because their not used to this kind of tempo.  The combat conditioning, x-fit, kettlebell, and the other programming I do back in Miramar with my guys/gals has more than prepared me for this course. 

It just rings true to me more than ever.  You gotta suffer in training.  You gotta leave it all out there.  Man it is just the way its gotta be.  Marines especially...if your reading this.  I don't get to many readers I'm sure...lol.  Look I'm 31 years old.  Not the oldest guy, and not the youngest...by far.  However I feel, God willing, that I'm in an upward progression when it comes to health and fitness.  I'm so happy and blessed.

Here is what I've been up to the last week. 

Today 100710

5 rounds

10 handstand pushups

10 dead-hang pull-ups

10 ab wheel rollouts

no time noted.

Yesterday 100709

Staff Crs PT

2.9 Mile run w/ various bodyweight exercises along the way (pushups, burpees, situps, and lunges)

My PT

Hight Bar Squats

135lbsx5 185lbsx5 225lbsx5 245lbsx5

Dead-Lifts

135lbsx10 225lbsx5 315lbsx5 385lbsx3 365lbsx2 315lbsx5

Afterwards did some assistance exercises, arms, pull-ups, and ring work

100708

Career Crs PT

Circuit training 40min

My PT

5 Rounds

185lbs Power Clean + 10 KB Press (5l/5r) w/ 70lb KB

Didn't time it...didn't take no longer than 6-7 minutes though.

100707

Staff Course PT

Boots/Utes Circuit

This was a good workout.  It had sprint, hill runs, and burpees.  Right up my alley!

My PT

Did some squats and abs at the gym.  Nothing major.

100706

Staff Crs PT

Circuit w/ green on green

Basic stuff, circuit training w/ 20 stations, 2:00 each station.  Killed it!

My PT

Active Stretching

Thoughts over the last few weeks. Training Day July 4 2010.

Wow...what a last couple of weeks.  It's had everything from drama with family and all sorts of ups and downs.  Even this morning I got a taste of humble pie.  I was changing my guitar strings and I only bought (1) set yesterday.  Well you can guess it...changing the high e string (1st string)..and Pop!.  Now I'm S.O.L. till tomorrow.  Lesson learned.  Always buy a backup set!

Been at the career course since last Wed.  Its going really well so far.  Took a PFT and killed it...for me anyways.  I don't run as much as I should.  People may think so...if they read my blog, there are always little runs here and there.  But that's it.  Little runs.  There were Marines at the course running 15:00 - 17:00 minute 3 miles!  That's smoking!  I'm not saying I want to get to that status...because I would have to sacrifice a lot of time and strength.  NO WAY!  Strength is by far the most important aspect of training.  Little example.  2 people.  1 guy runs 15:00 3 mile at body weight let say 165lbs.  However he can dead-lift 315 and squat 225.  Next guy...runs 3 miles 25:00.  However deads 455 and squats 400.  No matter how hard the 1st guy tries...he'll never dead or squat 455 and 400.  2nd guy will run 3 miles...maybe not as fast...but it'll get done. 

Get the point?

Sacrifice on both ends.  I'm striving to be fast on all levels.  While staying strong as well.  I'm stoked though.  This course has already gotten me out of my comfort zone.  I've been waking up for the last 3 days early working on homework.  Next week we're going to get some good PT in.  Pendleton has some intimidating hills.  I'm pumped!  One of the only things I gotta be careful about is staying healthy and injury free.  It's tough.  I tend to go as hard and fast as I can.  Last thing I want to do..is twist an ankle! 

All in all I'm feeling pretty good and clicking on all cylinders.  My shoulder is a little tender.  I'm going to lay off the heavy o-lifts for the time being.  Other than that my training is still going to be the same.  I'm not going to stop squatting, deadlifting, press'n, and doing kettlebells while I'm at the course.  I'm actually bringing my set tomorrow.

We got Force Recon right next to us.  That motivates me tremendously.  I was working out in the gym on Wed, and this Capt from 1st Recon called me a beast!  I was doing 70lb KB press's + 70lb snatch's + box jumps...and just basically doing my thing.  For him to say that made me feel pretty good.  No boasting, no arrogance, no conceit.  But to have someone from RECON say your a beast from watching you train is a compliment...is it not???

I also plan on teaching some martial arts while I'm down here.  I was approached by some ssgts because their gray belts.  So that'll be cool too.  Teaching some MCMAP and there is an O-course too!  I'll be hitting that up next week.  Going to be bringing my SAPPI plates, so we'll see how that goes....haha

That is about it. 

Will update with anything new.

Remember

Training in your comfort zone is useless!

Todays training:

"Marlbora Man"

3 rounds for time:

800m run

21 kettlebell swings w/ 53lb KB

12 burpees

Time:

17:10.

Updates on Training

Yesterday 100702

Bench Press

225lbs 3x5

Dead-Lift

225lbs x 5

315lbs x 5

365lbs x 5

Front Squats

185bs 3 x 3

Clean & Jerks

135x5

185x10 or something...I was just messing around and 185lbs felt superlight to play with

Then did the following

25 pullups + 30 Dead-Lifts @ 135lbs

Hit up some arms afterwards

100701

PFT

20 pullups

100 situps

20:00 3mile run

Score - 288

Later on did the following

Snatch 135lbs x 3

Cleans

135x5

155x3

195x2

245lbs x 2 Failed both times

Did the following afterwards

10 KB press w/ 70lb KB

10 KB snatch w/ 70lb KB

15 box jumps

2 rounds.

Training Updates

100629

Still doing IF.

Strength

Back Squat
45x10
135x5
195x4
215x3
275x2
285 x 3 x 5
(felt heavy as heck)

Conditioning

21-15-9

95lb Thrusters
225lb Dead-Lifts

9:27

This sucked real bad. Had no gas in the tank whatsoever. Thinking cause I didn't get a lot of sleep last night...and I've been killing a lot of caffeine today...felt dehydrated too.

Anyways I'm glad I did a metcon even though I didn't feel like it.

My low-bar back squats are feeling like shite. I've never been a good squatter anyways...but this is the second workout in a row where it's been feeling freaking heavy! I guess thats the point...and I know I've been cranking it w/ the conditioning for the past couple week too...so that's a cause right there I bet.

100628

Duty today...not a lot of time to train.

Warm up

500m row

Training

Clean & Jerks

135x6
155x3
185x2
205x2
220x2
235x1

Incline Dumb-bell Press

80lbs x 10


GHD Situps x 10

Had to bounce...

Seize the Day

100627

Sore as heck from Fridays workout...but I took yesterday off.  Even though I still have some minor DOMS (delayed onset muscle soreness)...I can't miss an opportunity to push myself.

Killa!

Warmup

20 side-straddle-hops
10 burpees
20 cossack squats

Conditioning

Trail run (1mile) w/ boots-utes(sleeves down) flak(no sappi)

Power/Strength

5 Rounds

10 Kettlebell Clean&Press 32kg
20 Kettlebell H2H Swings 24kg

Yesterdays Training

Warm up

Jog, Back Pedal, Shuffle x 2
Squat Thrust x 10
Planks/front/side/back

Workout w/ Marines

"Murph"

(wearing boots, full uniform, flak jacket w/ sapi plates)

1mile run - 100 pullups - 200 pushups - 300 body squats - 1mile run

67:30

Not my fastest time...but I never wore SAPI plates w/ this workout either.

Big difference.

Had an awesome time with this....I'm going to start pt'n with SAPI plates more often.

RIP LT MURPHY.