The Dude Abides

[Douglas Berger]

Tuesday 130820

Warm up:
N/A

Mobility:

40' FlowFit joint mobility

Cool Down:
N/A

[Douglas Berger]

Wednesday 130821

Warm Up:
CFWU x 3

Work Capacity:

5' KB LCC&J (35#) Switch hands as needed (40 reps)
5' KB LCC&J (45#) " " (34 reps)

Then

EMOM for 20 min:
3 Pull-ups
6 Push-ups
9 squats

Cool Down:
ROM-Drills

[Douglas Berger]

Friday 130823

Warm Up:
ROM-Drills

Work Capacity:

4 x 1' run / 2' walk

Then

5 x 100m sprint / 100m walk

Then 4 x 1' Run / 2' walk

Cool Down:
Hatha Yoga 10'

[Douglas Berger]

Saturday 130824

Warm up:
CFWU x 3

Strength:

4 sets:
A1.) 10 Hang power clean; 60" (135#)
A2.) 10 Press; 60" (80#, 85#, 90#, 95#)

4 sets (20# vest):
B1.) 10 FWD Lunges (2 x 35#); 60"
B2.) 10 Kneeling Lat Pulldown (115#); 60"

Work Capacity:

Six Rounds:
30" KB swings (55#)
30" Rest
30" 8 Count Bodybuilder
30" Rest

Cool Down:
ROM-Drills

[Douglas Berger]

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

[Douglas Berger]

Monday 131007

Warm Up:
ROM-Drills
Core Work

Strength:

Squat 167.5# x 5, 195# x 5, 220# x 5+(10)

4 sets:
A1.) 10 Lunges (35#); 60'
A2.) 10 RDL (140#); 60'

Durability:
Foam Roll

[Douglas Berger]

Tuesday 131008

60" Hatha Yoga

[Douglas Berger]

Wednesday 131009

Warm Up:
ROM-Drills
CFWU x 1

Work Capacity:

3 Rounds:
8 DB Push Press (45#)
20 JJ
12 Back Squat (175#)
50 JR Singles
12 KB Snatch/arm (35#)
20 Seal JJ

3 Rounds:
12 Bench Press (140#)
50 JR Singles
10 Back Ext.
8 Pull-ups
10 Squat Jumps

Durability:
Stretch

[Douglas Berger]

Friday 131011

Warm Up:
ROM-Drills
Core Work

Strength:

Press 100# x 3, 115# x 3, 130# x 3+ (8)

5 sets:
A1.) 12 Ring Push-up ; 60'
A2.) 12 Inverted Row; 60'

Work Capacity:

4 x BB Complex (75#-85#-95#-105#):
5 RDL
5 Bent Row
5 Hang clean
5 Front squat
5 Push press
5 Burpees

Rest 2"

Durability:
ROM Drills

[Douglas Berger]

Saturday 131012

35-40" of jump rope, kettlebells, and mobility work. Too long to write out.