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Old 10-05-2012, 05:40 PM   #441
Douglas Berger
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Re: The Dude Abides

Tuesday 121002

Warm Up:
Jump Rope 5 min.
ROM Drills

Stamina/Intervals:

Run 6x400m

*Rest 2 minutes between intervals

Durability:
Stretch
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Old 10-05-2012, 05:47 PM   #442
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Re: The Dude Abides

Wednesday 121003

Warm Up:
ROM Drills
CFWU x 3

Work Capacity:

Five Rounds:
3 Press (125#)
3 Deadlift (280#)

Eight rounds:
5 Pull-ups
8 KB swings (72#)
10 Double unders

Durability:
Foam Roll
Stretch
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Old 10-05-2012, 05:49 PM   #443
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Re: The Dude Abides

Thursday 121004

Hatha Yoga 90 min.
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Old 10-05-2012, 05:52 PM   #444
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Re: The Dude Abides

Friday 121005

Warm Up:
CFWU x 3
Core Work

Power/Strength:

KB snatch 45# x 5 x 5

4 sets:
A1.) 10 Squat (205#); 60s
A2.) 10 Lat. pulldown (110#); 30s

4 sets:
B1.) 10 DB Step-up (80#); 60s
B2.) 10 Press (95#); 60s

Work Capacity:

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

Durability:
Stretch
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Old 10-09-2012, 07:58 PM   #445
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Re: The Dude Abides

Monday 121008

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 95# x 2 x 5, 95# x 15

Squat 230# x 2 x 5, 230# x 12

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

Work Capacity:

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

Durability:
Stretch
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Old 10-10-2012, 05:12 PM   #446
Douglas Berger
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Re: The Dude Abides

Monday 121008

Warm Up:
CFWU x 3
Core Work

Power/Strength:

Hang Power Clean 3-3-3-3-3

(120#-125#-130#-145#-155#)

4 sets:
A1.) 10 RDL (160#); 60s
A2.) 10 Ring Push-up (25#); 60s

4 sets:
B1.) 10 Jumping lunges (BW); 60s
B2.) 10 Inverted Row (BW#); 60s

Durability:
*Jump rope practice 10 min.
Stretch
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Old 10-10-2012, 05:15 PM   #447
Douglas Berger
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Re: The Dude Abides

Tuesday 121009

Warm Up:
Jump Rope 5 min.
ROM Drills

Stamina/Intervals:

Row 6 x 500m

*Rest 2 minutes between intervals

Durability:
Stretch
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Old 10-10-2012, 05:19 PM   #448
Douglas Berger
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Re: The Dude Abides

Wednesday 121010

Warm Up:
ROM Drills
CFWU x 3

Work Capacity:

EMOM for 15 min:
Clean and push press (145#)

EMOM for 10 min:
5 Pull-ups
10 Push-ups
15 Squats

Durability:
Foam Roll
Stretch
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Old 10-15-2012, 03:50 PM   #449
Douglas Berger
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Re: The Dude Abides

Thursday 121011

Yoga 60 min.
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Old 10-15-2012, 03:53 PM   #450
Douglas Berger
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Re: The Dude Abides

Friday 121012

Warm Up:
CFWU x 3
Core Work

Power/Strength:

Muscle snatch 125# x 5 x 3

4 sets:
A1.) 10 Squat (210#); 60s
A2.) 10 Lat. pulldown (110#); 30s

4 sets:
B1.) 10 DB SLRDL (20#); 60s
B2.) 10 Press (100#); 60s

Durability:
Stretch
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