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#471 |
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Re: The Dude Abides
Tuesday 130820
Warm up: N/A Mobility: 40' FlowFit joint mobility Cool Down: N/A |
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#472 |
Member
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Re: The Dude Abides
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 |
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#473 |
Member
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Re: The Dude Abides
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' |
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#474 |
Member
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Re: The Dude Abides
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 |
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#475 |
Member
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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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#476 |
Member
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Re: The Dude Abides
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 |
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#477 |
Member
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Re: The Dude Abides
Tuesday 131008
60" Hatha Yoga |
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#478 |
Member
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Re: The Dude Abides
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 |
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#479 |
Member
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Re: The Dude Abides
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 |
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Conqueror of the useless Last edited by Douglas Berger; 10-12-2013 at 04:29 PM.. |
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#480 |
Member
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Re: The Dude Abides
Saturday 131012
35-40" of jump rope, kettlebells, and mobility work. Too long to write out. |
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