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Old 03-20-2012, 03:50 PM   #361
Douglas Berger
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Re: The Dude Abides

Tuesday 120320

Warm Up:
ROM Drills
CFWU x 3

Core Stabilization:

2 sets:
A1.) Plank 60 sec.; 60s
A2.) Side Plank 30 sec.; 60s

Strength:

Deadlift 225# x 5, 255# x 3, 285# x 1 (2)

Front Squat 3 x 12 (155#)

Single leg RDL 3 x 12 (10# DB)

Durability:
Stretch
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Old 03-22-2012, 02:07 PM   #362
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Re: The Dude Abides

Thursday 120322

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 170# x 5, 190# x 3, 215# x 1 (2)

3 sets:
A1.) 12 DB Press (40# DB); 45s
A2.) 12 Kneeling Lat. Pulldown (125#); 45s

Durability:
Stretch
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Old 03-23-2012, 03:32 PM   #363
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Re: The Dude Abides

Friday 120323

Warm Up:
ROM Drills
CFWU x 3

Core Stabilization:

Anti-rotation static hold 2 x 30 sec. (each side/red band)

Elevated Plank 10 x 10 sec.

Elevated Side Plank 5 x 10 sec. (per side)

Strength:

Squat 205# x 5, 230# x 3, 260# x 1 (2)

Walking Lunge 3 x 12 (50#)

SLDL 3 x 12 (145#)

Durability:
Stretch
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Old 03-26-2012, 05:21 PM   #364
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Re: The Dude Abides

Monday 120326

Hike 45 min.
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Old 03-28-2012, 01:51 PM   #365
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Re: The Dude Abides

*THE POST ABOVE SHOULD BE SUNDAY*

Monday 120326

Warm Up:
ROM Drills
CFWU x 3

Deload:

Press 55# x 5, 65# x 5, 80# x 5
2 sets:
A1.) 12 Ring Push-ups; 45s
A2.) 12 Inverted Row; 45s

Durability:
Stretch
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Old 03-28-2012, 01:53 PM   #366
Douglas Berger
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Re: The Dude Abides

Tuesday 120327

Warm Up:
ROM Drills
CFWU x 3

Core Stabilization:

2 sets:
A1.) Plank 60 sec.; 60s
A2.) Side Plank 30 sec.; 60s

Deload:

Deadlift 135# x 5, 150# x 5, 180# x 5

Front Squat 2 x 12 (155#)

Single leg RDL 2 x 12 (10# DB)

Durability:
Stretch
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Old 04-02-2012, 02:58 PM   #367
Douglas Berger
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Re: The Dude Abides

Thursday 120329

Deload*

Friday 120330

Deload*

Don't care enough to write out the workout.
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Old 04-02-2012, 03:00 PM   #368
Douglas Berger
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Re: The Dude Abides

Monday 120402

Warm Up:
ROM Drills
CFWU x 3

Strength:

Squat 230# x 3 x 5

Press 90# x 3 x 5

Weighted Chins 15# x 3 x 5

Durability:
Stretch
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Old 04-03-2012, 02:05 PM   #369
Douglas Berger
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Re: The Dude Abides

Tuesday 120403

Warm Up:
ROM Drills
CFWU x 3

Strength:

Power Clean 135# x 5 x 3

Dips 20# x 3 x 5

Work Capacity:

Ten Rounds:
30 sec. Burpees (Average: 6-10)
30 sec. Rest

Durability:
Foam Roll
Stretch
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Old 04-04-2012, 03:32 PM   #370
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Re: The Dude Abides

Wednesday 120404

Warm Up:
ROM Drills

Core Stabilization

Bridge 2 x 20
Plank 2 x 30s
Side Plank 2 x 30s/side
Bird Dog 2 x 20
Superman 2 x 10
Wipers 2 x 20

Stamina/Aerobic Base:

10 x 1min. run / 2 min. walk

Durability:
Stretch
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