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Old 07-25-2012, 04:00 PM   #421
Douglas Berger
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Re: The Dude Abides

Wednesday 120725

Warm Up:
ROM Drills
CFWU x 3

Strength:

Power Clean 157.5# x 5 x 2

Work Capacity:

Five rounds:
5 KB snatch R/L (45#)
10 Burpees
Rest 60 sec.

Durability:
Foam Roll
Stretch
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Old 07-28-2012, 12:01 PM   #422
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Re: The Dude Abides

Friday 120728

Warm Up:
CFWU x 3
BBWU

Pillar Strength:

10 Side Plank & Row 2 x 10 (20#); 60s

Strength:

Deadlift 220# x 5, 255# x 5, 290# x 5+ (10)

2 sets:
A1.) 15 DB RDL (40# DB's). ; 30s
A2.) 15 DB Press (DB 40#); 30s

3 sets:
B1.) 15 Reverse Lunge (60vest# ); 30s
B2.) 15 Inverted Rows; 30s

Work Capacity:

Ten rounds:
30 sec. KB swing (45#)
30sec. Rest

Durability:
Stretch
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Old 07-31-2012, 06:56 PM   #423
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Re: The Dude Abides

Monday 120730

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 155# x 5, 180# x 5, 200# x 5 (10)

2 sets:
A1.) 15 Front Squat (145# DB); 30s
A2.) 15 DB Row/side (60#); 30s

2 sets:
B1.) 15 Single leg RDL (10# DBs); 30s
B2.) 15 Push-press Press (85#); 30s

Work Capacity:

EMOM for 10 min:
10 Burpees

Durability:
Stretch
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Old 08-15-2012, 03:39 PM   #424
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Re: The Dude Abides

Monday 120813

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 155# x 5, 180# x 5, 200# x 5 (10)

2 sets:
A1.) 15 Goblet Squat (95# DB); 30s
A2.) 15 Inverted Riw ; 30s

2 sets:
B1.) 15 Single leg RDL (15# DBs); 30s
B2.) 15 DB Push-press Press (45#); 30s

Work Capacity:

EMOM for 10 min:
10 Burpees

Durability:
Stretch
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Old 08-15-2012, 03:46 PM   #425
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Re: The Dude Abides

Wednesday 120815

Warm up:
ROM-Drills

Work Capacity/Endurance:

WTRC Outdoor Circuit x 3

Durability:
Stretch

I'm picking up where I left off. Been working out doing misc. stuff, since time was short and couldnt get into the weight room. Not worth recording (read as: too lazy to record).
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Old 08-21-2012, 04:42 PM   #426
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Re: The Dude Abides

Friday 120817

Warm Up:
ROM Drills
CFWU x 3

Strength:

Squat 185# x 5, 210# x 5, 240# x 5 (10)

2 sets:
A1.) 15 RDL (135#); 30s
A2.) 15 Ring Push-ups; 30s

2 sets:
B1.) 15 Goblet Lunge ( DB 90#); 30s
B2.) 15 Kneeling Lat. Pulldown (?); 30s

Work Capacity:

EMOM for 10 minutes:
10 burpees

Durability:
Stretch
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Old 08-21-2012, 04:47 PM   #427
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Re: The Dude Abides

Monday 120820

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 100# x 3, 115# x 5, 130# x 3 (6)

2 sets:
A1.) 15 Goblet Squat (90# KB); 30s
A2.) 15 Inverted Row; 30s

2 sets:
B1.) 15 Step ups (45# pack); 30s
B2.) 15 Ring Push-ups; 30s

Work Capacity:

Ten Rounds:
30 sec. KB swing (45#)
30 sec. Rest

Durability:
Stretch
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Old 08-21-2012, 04:48 PM   #428
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Re: The Dude Abides

Tuesday 120821

Warm Up:
ROM Drills

Stamina/Aerobic Base:

10 x 1min. run / 2 min. walk

Durability:
Stretch
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Old 08-23-2012, 05:42 PM   #429
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Re: The Dude Abides

Wednesday 120822

Warm Up:
ROM Drills
CFWU x 3

Strength:

Power Clean 137.5# x 5 x 2

*plus some other plyo. stuff

Work Capacity:

30 Burpees
15 DB Clean & Press (55#)
15 R/L KB Snatch (45#)
Rest 45 seconds

20 Burpees
10 DB Clean & Press
10 R/L KB Snatch
Rest 45 seconds

10 Burpees
5 DB Clean & Press
5 R/L KB Snatch


Durability:
Foam Roll
Stretch
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Old 09-06-2012, 06:36 PM   #430
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Re: The Dude Abides

I dont care to post the last week and a half of workouts(I did the same patterm of main lift-assistance-finisher Mon./Fri. Long work capacity Wed.).
On with the show...

Tuesday 120904

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 110# x 5, 120# x 3, 135# x 1 (6)

2 sets:
A1.) 15 Front Squat (135#); 30s
A2.) 15 DB Row (60#); 30s

2 sets:
B1.) 15 Step ups (25# pack); 30s
B2.) 15 Dips; 30s

Work Capacity:

Ten Rounds:
30 sec. KB swing (45#)
30 sec. Rest

Durability:
Stretch
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