Thread: The Dude Abides
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Old 10-12-2013, 04:07 PM   #475
Douglas Berger
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Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Monday 130930

Warm Up:
ROM-Drills
Core Work

Strength:

Press 95# x 5, 110# x 5, 122.5# x 5+ (10)

5 sets:
A1.) 10 Ring Push-ups; 60'
A2.) 10 Inverted Rows; 60'

Work Capacity:

3 Rounds:
5 Dbl. KB Clean (2 x 35#)
50 JR Singles
5 KB push press
50 JR Singles
5 Man Makers
50 JR Singles
5 KB Front Squat
50 JR Singles

Time - 10:37

Durability:
Foam Roll

Wednesday 131002

Warm Up:
CFWU x 3

Strength:

Deadlift 190# x 5, 220# x 5, 250# x 5+ (10)

4 sets:
A1.) 10 Front Squat (135#);60'
A2.) 10 Back Ext. (25#);60'

Work Capacity:

5 Rounds:
1 C&J (135#)
100 JR Singles

Durability:
ROM Drills



Friday 131004

Warm Up:
ROM-Drills
Core Work

Strength:

Bench Press 142.5# x 5, 165# x 5, 185# x 5+ (10)

5 sets:
A1.) 10 DB Press (40#); 60'
A2.) 10 Lat. Pull-downs (120#); 60'

Work Capacity:

10-9-8-7-6-5-4-3-2-1 of:
KB Swing (55#)
Burpess

Durability:
ROM Drills
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