|
![]() |
#481 |
Member
![]() |
Re: The Dude Abides
Monday 131014
Warm Up: ROM Drills Plank 2 x 60' S. Plank 2 x 30' Workout: Deadlift 205# x 3, 235# x 3, 250# x 3, 205 x 12 3 sets: A1.) 12 Lunge (Front foot elevated);0' A2.) 12 Inverted Row; 45' 3 sets: B1.) 12 RDL (145#); 0' B2.) 12 Ring push-ups; 45' Cool Down: ROM Drills |
__________________
Conqueror of the useless Last edited by Douglas Berger; 10-17-2013 at 01:28 PM.. |
|
![]() |
![]() |
#482 |
Member
![]() |
Re: The Dude Abides
Tuesday 131015
60' Hatha Yoga |
__________________
Conqueror of the useless |
|
![]() |
![]() |
#483 |
Member
![]() |
Re: The Dude Abides
Wednesday 131016
Warm Up: ROM-Drills Jump Rope 3 x 1" on / 1" off Workout: * / ** / *** Two Cycles: Sling Shot 2 x 10 each way Halo 2 x 10 each way Halo chop 2 x 10 each way Russian twist 2 x 30' / 30' Handle Plank 2 x 30' / 30' Russian situp (BW) 15-10-5 Leg raise to plow (BW) 15-10-5 * 10-20' between sets ** 30' between exercise *** 35# KB used for all. Cool Down: 10" easy jog |
__________________
Conqueror of the useless |
|
![]() |
![]() |
#484 |
Member
![]() |
Re: The Dude Abides
FRIDAY 131018
Warmup: Jump rope 5' Air squat 3 x 20 Pushup 3 x 10 Pull-up ladder 2 x 1-5 Workout: 10-9-8-7-6-5-4-3-2-1 of: Bench press (110#) Pullup Box jumps Deadlift (145#) Cool Down: Stretch |
__________________
Conqueror of the useless |
|
![]() |
![]() |
#485 |
Member
![]() |
Re: The Dude Abides
MONDAY 140310
Warm up: CFWU x 2 Workout: Press Work up to heavy set of 5 (140#) Then: 5x5 Burpee/Pull-up (Chest-To-Bar) Then: 30sec KB Swing (45#) 2:00 minute Rest Ten Rounds Do 5 Burpee/Pull-up during each "Rest" period Cool Down: Breath |
__________________
Conqueror of the useless Last edited by Douglas Berger; 03-16-2014 at 04:40 PM.. |
|
![]() |
![]() |
#486 |
Member
![]() |
Re: The Dude Abides
TUESDAY 140311
30 min. Run 15 min. Vinyasa flow |
__________________
Conqueror of the useless |
|
![]() |
![]() |
#487 |
Member
![]() |
Re: The Dude Abides
WEDNESDAY 140312
Warm up: CFWU x 3 Workout: 5 Power Clean @ 80% 1RM (175#)+ 2:00 min Row > 600m+ 3:00 min Rest 3 rounds Then: 5 min Intermission Then: 5x FRSQ @ 75% 1RM (185#)+ 2:00 min Burpee Broad Jump+ 3:00 min Rest 3 rounds Then: 30m Bear Crawl @ 2-24kg KB 1:00 min Rest 3 rounds Cool Down: Foam roll |
__________________
Conqueror of the useless |
|
![]() |
![]() |
#488 |
Member
![]() |
Re: The Dude Abides
FRIDAY 140314
Warm up: 2×5 wall Squat 2×10 Squat 2×5 Goblet Squat 2×10 KBS Workout: 10-1 Partner Burpee Pull up ladder Then: Jump Rope to Hell Partner Style 500-400-300-200-100 Then: 10-1 Partner Burpee Box jump ladder Then: AirDyne to Hell Partner Style 50c-40c-30c-20c-10c Then: 10-1 Partner Head Cutter Ladder @ 36-53# Then: KB Swingto Hell Partner Style (55#) 50-40-30-20-10 Cool Down: Stretch |
__________________
Conqueror of the useless |
|
![]() |
![]() |
Thread Tools | |
|
|
![]() |
||||
Thread | Thread Starter | Forum | Replies | Last Post |
Dude Bro Bro Dude | Justin Green | Community | 10 | 06-21-2009 09:24 PM |
Biggest Dude Doing Crossfit | Dominique Keels | Starting | 63 | 03-06-2009 10:51 AM |
Dude, I am so Weak! (for now) | Nia Schmald | Workout Logs | 10 | 04-12-2008 07:02 PM |
Diabetic Dude on the Zone | Michael Terska | Nutrition | 13 | 08-28-2007 07:28 PM |
Check out this dude | Michael Stehle | Community | 12 | 01-25-2007 10:33 AM |