The Dude Abides

[Douglas Berger]

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

[Douglas Berger]

Tuesday 131015

60' Hatha Yoga

[Douglas Berger]

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

[Douglas Berger]

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

[Douglas Berger]

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

[Douglas Berger]

TUESDAY 140311

30 min. Run

15 min. Vinyasa flow

[Douglas Berger]

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

[Douglas Berger]

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