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-   -   12 Week Gladiator (https://board.crossfit.com/showthread.php?t=88913)

Matt Jagusak 10-30-2015 02:02 AM

Re: 12 Week Gladiator
 
Warm Up
Dislocates x 30 (see page 108 for detail)
Pushup x 20
Chin up x 10
Walking Lunge x 15 Steps L/R

Day One
Incline Bench Press – 2 x 6-8
One-Arm Dumbbell Bench Press – 3 x 6
Bodyweight Dips x 50 total

Conditioning:
Jump Rope x 3 3-minute rounds

Homework:
Chin Ladder
This means performing chin-ups in a ladder fashion
(1, 2 ,3 then 1, 2, 3) Rest is a 1:1 ratio with work. Rest the same
amount of time it takes you to complete the set. The gold standard
for these is 5 ladders to 5 (75 total reps). Work up to that by adding
a rep and/or a ladder as you progress.

Matt Jagusak 10-30-2015 02:14 AM

12 Week Gladiator
 
Today is a new day. After reading a blog called 'Function Allies' ([url]http://functionallies.com/blog/[/url]), I have decided that I need to make changes in my life.

I was recommended a hybrid Crossfit/CSFB kind of program that seems fun, challenging and attainable called the Gladiator Program by a guy by the name of Johnny Pain.

Thanks to this community. I need your help.

Matt Jagusak 11-03-2015 11:35 AM

Re: 12 Week Gladiator
 
[I][B]Day Two[/B][/I]

[B]Warm Up[/B]

[B]Workout[/B]
Glute-Ham Raise x 40 reps total (On Core Ball with Feet Under a bench)
Squat – 2 x 5, 1 x 5+ @ 105lbs
[B]Conditioning:[/B]
100M Hill Runs x 6

[B]Homework[/B]
Frequency Method Push-Up sets throughout the day – x 125

Boring workout but I’m feeling it at my desk.

Matt Jagusak 11-04-2015 01:06 PM

Re: 12 Week Gladiator
 
[I][B]Day Three[/B][/I]

[B]Warmup[/B]

[B]Workout[/B]
One-Mile run (9:39)

[B]Homework[/B]
Chin Ladder - 1, 2, 3 x 4 ladders (24 total, goal to 5 x 5 = 75)

Ben Kissam 11-05-2015 06:28 AM

Re: 12 Week Gladiator
 
Glad to see your reading the blog :) Happy to see that the CrossFit community is benefiting from a shift in mindset.

Let me know if there is anything I can ever do to help you out! Best of luck with your training goals!

Matt Jagusak 11-05-2015 03:08 PM

Re: 12 Week Gladiator
 
[B][I]Day Four[/I][/B]

[B]Workout[/B]
Press/ Push Press - 2 x 5, 1 x 5+ (75-80-85lbs)
Heavy Dumbbell Jerk - 3 x 5 each arm (30, 35, 40's)

[B]Conditioning[/B]
Kettlebell Swing x 125 - (1 pood)

Matt Jagusak 11-06-2015 11:56 AM

Re: 12 Week Gladiator
 
[B][I]Day Five[/I][/B]

[B]Warmup[/B]

[B]Workout[/B]
Kettlebell Double Clean 3 x 5 (1 pood’s)
Sumo Deadlift 2 x 6 (115 lbs)
Weighted Chin-Up 2 x 6-8 (6, 3 with 10 lbs)

[B]Conditioning[/B]
Heavy Bag 15/15/15 x 3 rounds
Set a timer and hit the bag with controlled, accurate punches while moving for 15 seconds. After 15 seconds, transition to punching as fast as possible while running in place for 15 seconds. After that 15
seconds has passed, throw nothing but knockout shots at the bag for another 15 seconds. This completes one round. This may be the most un-fun thing ever.


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