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Old 04-05-2012, 03:22 PM   #371
Douglas Berger
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Re: The Dude Abides

Thursday 120405

Warm Up:
ROM Drills
CFWU x 3

Strength:

Squat 235# x 3 x 5

Bench Press 175# x 3 x 5

Dips 25# x 3 x 5

Durability:
Stretch
Foam Roll
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Old 04-06-2012, 04:04 PM   #372
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Re: The Dude Abides

Friday 120406

Warm Up:
ROM Drills
CFWU x 3

Strength:

Deadlift 265# x 3 x 5

Pull-ups 12.5# x 3 x 5

Work Capacity:

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

Durability:
N/A
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Old 04-09-2012, 03:35 PM   #373
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Re: The Dude Abides

Monday 120409

Warm Up:
ROM Drills
CFWU x 3

Strength:

Squat 240# x 3 x 5

Press 95# x 3 x 5

Weighted Chins 17.5# x 3 x 5

Durability:
Stretch
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Old 04-10-2012, 04:11 PM   #374
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Re: The Dude Abides

Tuesday 120410

Warm Up:
ROM Drills
CFWU x 3

Strength:

Power Clean 140# x 5 x 3

Dips 30# 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 04-11-2012, 02:39 PM   #375
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Re: The Dude Abides

Wednesday 120411

Warm Up:
ROM Drills

Stamina/Aerobic Base:

10 x 1min. run / 2 min. walk

Durability:
Stretch
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Old 04-12-2012, 03:52 PM   #376
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Re: The Dude Abides

Thursday 120412

Warm Up:
ROM Drills
CFWU x 3

Core Stability / Rotation:

3 sets:
A1.) 10 Russian Twist (10#); 30s
A2.) 60 sec Plank; 30s

Strength:

Squat 240# x 3 x 5

Bench Press 180# x 3 x 5

Dips 25# x 3 x 5

Durability:
Stretch
Foam Roll
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Last edited by Douglas Berger : 04-12-2012 at 03:54 PM.
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Old 04-13-2012, 04:00 PM   #377
Douglas Berger
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Re: The Dude Abides

Friday 120413

Warm Up:
ROM Drills
CFWU x 3

Strength:

Deadlift 270# x 3 x 5

Pull-ups 15# x 3 x 5

Work Capacity:

Ten rounds:
30 sec. KB Swing (55#)
30 sec. Rest

Durability:
Stretch
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Old 04-16-2012, 03:02 PM   #378
Douglas Berger
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Re: The Dude Abides

Monday 120416

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 80# x 3 x 5

Squat 200# x 3 x 5

3 sets:
A1.) 5 Pull-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

Ten rounds:
30 sec. KB Swing (55#)
30 sec. Rest

Durability:
Stretch
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Old 04-18-2012, 01:45 PM   #379
Douglas Berger
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Re: The Dude Abides

Wednesday 120418

Warm Up:
ROM Drills
CFWU x 3

Strength:

Bench Press 155# x 3 x 5

Deadlift 250# x 1 x 5

Work Capacity:

EMOM for ten minutes:
5 Burpees

Durability:
Stretch
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Old 04-20-2012, 01:33 PM   #380
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Re: The Dude Abides

Friday 120420

Warm Up:
ROM Drills
CFWU x 1

Strength:

Press 85# x 3 x 5

Squat 205# x 3 x 5

3 sets:
A1.) 5 Chin-ups; 30s
A2.) 10 Dips; 30s

Work Capacity:

Ten rounds:
30 sec. KB Swing (55#)
30 sec. Rest*

*As soon as the last 30 sec. rest period is up, begin triplet.

EMOM for 10 min. of:
3 Pulls-ups
6 Push-ups
9 Squats

Durability:
Stretch
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