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Old 04-23-2012, 01:54 PM   #381
Douglas Berger
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Re: The Dude Abides

Monday 120423

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 160# x 2 x 5, 160# x 1 x 10

Squat 210# x 2 x 5, 210# x 1 x 10

3 sets:
A1.) 5 Pull-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

EMOM for ten minutes:
6 burpees

Durability:
Stretch
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Old 04-24-2012, 02:46 PM   #382
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Re: The Dude Abides

Tuesday 120424

Hike 45 min. (fasted)
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Old 04-25-2012, 01:49 PM   #383
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Re: The Dude Abides

Wednesday 120425

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 90# x 3 x 5

Deadlift 260# x 1 x 5

Work Capacity:

Ten Rounds of:
30 sec. KB swing (45#)
30 sec. Rest

Durability:
Stretch
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Old 04-27-2012, 03:11 PM   #384
Douglas Berger
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Re: The Dude Abides

Friday 120427

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 165# x 2 x 5, 160# x 1 x 18

Squat 215# x 2 x 5, 210# x 1 x 24

3 sets:
A1.) 5 Pull-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

EMOM for ten minutes:
6 burpees*

*As soon as the last minute is up begin wall-ball

For Time:
50 Wall-Ball (20#)

Time: 3:04

Durability:
Stretch
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Old 05-01-2012, 01:57 PM   #385
Douglas Berger
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Re: The Dude Abides

Monday 120430

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 95# x 2 x 5, 95# x 15

Squat 220# x 2 x 5, 220# x 15

3 sets:
A1.) 5 Pull-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

Ten rounds:
35 sec. KB Swing (45#)
25 sec. Rest

Durability:
Stretch
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Old 05-03-2012, 04:46 PM   #386
Douglas Berger
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Re: The Dude Abides

Wednesday 120502

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 170# x 2 x 5, 170# x 18

Deadlift 275# x 1 x 5+ (12)

Work Capacity:

EMOM for ten minutes:
7 Burpees

Durability:
Stretch
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Old 05-05-2012, 03:00 PM   #387
Douglas Berger
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Re: The Dude Abides

Friday 120504

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 100# x 2 x 5, 100# x 1 x 10

Squat 225# x 2 x 5, 225# x 1 x 10

3 sets:
A1.) 5 Pull-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

Ten rounds:
35 sec. KB swing (45#)
25 sec. Rest*

*As soon as the last minute is up begin jump rope

Jump Rope 500 turns

Durability:
Stretch
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Old 05-08-2012, 01:40 PM   #388
Douglas Berger
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Re: The Dude Abides

Monday 120507

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 175# x 2 x 5, 160# x 1 x 12

Squat 230# x 2 x 5, 210# x 1 x 10

3 sets:
A1.) 5 Pull-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

EMOM for ten minutes:
7 burpees

Durability:
Stretch
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Old 05-09-2012, 05:54 PM   #389
Douglas Berger
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Re: The Dude Abides

Wednesday 120509

Warm Up:
ROM Drills
CFWU x 2

Strength:

Press 105# x 2 x 5, 105# x 13

Deadlift 285# x 1 x 5+ (8)

Work Capacity:

Ten Rounds of:
35 sec. KB swing (45#)
25 sec. Rest

Durability:
Stretch
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Old 05-13-2012, 10:11 AM   #390
Douglas Berger
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Re: The Dude Abides

Friday 120511

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 180# x 2 x 5, 180# x 1 x 12

Squat 235# x 2 x 5, 235# x 1 x 10

3 sets:
A1.) 5 Pull-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

EMOM for ten minutes:
8 burpees*

*As soon as the last minute is up begin wall-ball

AMRAP in 5 min. of:
3 R/L KB clean & press (45#)
6 goblet squat (45#)
9 KB swings (45#)

Rounds: 7 + 8 swings

Durability:
Stretch
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