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Old 10-15-2012, 04:00 PM   #451
Douglas Berger
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Re: The Dude Abides

Monday 121015

Warm Up:
CFWU x 3

Work Capacity:

EMOM for 10 min:
3 Clean and jerk (135#)

Eight rounds:
Jump rope 1min.
Rest 30 sec.

EMOM for 10 min:
5 Towel pull-ups

Eight rounds:
Jump rope 1min.
Rest 30 sec.

EMOM for 10 min:
10 Burpees

Durability
ROM-Drills
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Old 10-22-2012, 06:30 PM   #452
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Re: The Dude Abides

Tuesday 121016

Warm up:
CFWU x 3

Strength:

Weighted dip 3-2-2-2-1-1-1-1-1 reps

(25#-30#-35#-40#-45#-50#-55#-60#-67.5#)

Durability:
ROM-drills
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Old 10-22-2012, 06:35 PM   #453
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Re: The Dude Abides

Wednesday 121017

Warm up:
CFWU x 3

Work Capacity:

AMRAP in 20 min:
3 Muscle-ups
6 Thruster (135#)
9 Toes-to-bar

Rounds: 13 + 5 T2B

Durability:
Stretch
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Old 10-22-2012, 06:38 PM   #454
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Re: The Dude Abides

Friday 121019

Warm up:
ROM-drills

Stamina/Work Capacity:

WTRC Outdoor Circuit Course x 2

Durability:
Stretch
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Old 10-22-2012, 06:41 PM   #455
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Re: The Dude Abides

Monday 121022

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 95# x 2 x 5, 95# x 16

Squat 230# x 2 x 5, 230# x 18

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

Work Capacity:

"SSST" (45#)

Reps: 100

Durability:
Stretch
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Last edited by Douglas Berger : 10-22-2012 at 06:46 PM.
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Old 12-04-2012, 03:07 PM   #456
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Re: The Dude Abides

Monday 121203

Warm Up:
CFWU x 3

Strength:

Press Establish 1RM (147.5)

2 sets:
A1.) 15 Ring push-ups; 30s
A2.) 15 Inverted rows; 60s

Durability:
ROM-Drills
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Old 12-05-2012, 05:22 PM   #457
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Re: The Dude Abides

WEDNESDAY 121205

Warm Up:
C2 Rower 5 min.
BBWU

Strength:

Deadlift Establish 1RM (315#)

2 sets:
A1.) 15 Goblet squat (70#);60s
A2.) 10 RDL (135#);60s

Durability:
ROM Drills
Foam Roll
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Old 01-07-2013, 06:46 PM   #458
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Re: The Dude Abides

Monday 130107

Warm Up:
ROM Drills
CFWU x 3

Strength:

Press 95# x 2 x 5, 95# x 16

Squat 230# x 3 x 5

Work Capacity:

Six Rounds:
3 Pullups
10 Pushups
10 Situps

Durability:
Stretch

*Workout ADD has been in full effect for the past few weeks. I've been over thinking and over complicating my workouts. Over analysis and majoring in the minors is my number one barrier to a consistent and effective workouts. Lets see if I can keep it simple, and keep it going.
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Old 02-02-2013, 07:31 PM   #459
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Re: The Dude Abides

Monday 130128

Warm Up:
CFWU x 3
ROM-Drills

Power/Strength:

KB snatch 35# 8 x 30s/30s

2 sets:
A1.) 15 KB Offset Front Squat; 30s
A2.) 15 Inverted Row; 30s

2 sets:
B1.) 15 Step-up (20#); 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 02-02-2013, 07:34 PM   #460
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Re: The Dude Abides

Tuesday 130129

Warm Up:
Jump Rope 5 min.
ROM Drills

Stamina/Aerobic Base:

15 x 1min. run / 1 min. walk

Then

For 15 min:
100 rope turns
10 squat thrust

Durability:
Stretch
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