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Search: Posts Made By: Matt Jagusak
Forum: Workout Logs 11-06-2015, 11:56 AM
Replies: 6
Views: 5,673
Posted By Matt Jagusak
Re: 12 Week Gladiator

Day Five

Warmup

Workout
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)

Conditioning
Forum: Workout Logs 11-05-2015, 03:08 PM
Replies: 6
Views: 5,673
Posted By Matt Jagusak
Re: 12 Week Gladiator

Day Four

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

Conditioning
Kettlebell Swing x 125 - (1 pood)
Forum: Workout Logs 11-04-2015, 01:06 PM
Replies: 6
Views: 5,673
Posted By Matt Jagusak
Re: 12 Week Gladiator

Day Three

Warmup

Workout
One-Mile run (9:39)

Homework
Chin Ladder - 1, 2, 3 x 4 ladders (24 total, goal to 5 x 5 = 75)
Forum: Workout Logs 11-03-2015, 11:35 AM
Replies: 6
Views: 5,673
Posted By Matt Jagusak
Re: 12 Week Gladiator

Day Two

Warm Up

Workout
Glute-Ham Raise x 40 reps total (On Core Ball with Feet Under a bench)
Squat – 2 x 5, 1 x 5+ @ 105lbs
Conditioning:
100M Hill Runs x 6
Forum: Workout Logs 10-30-2015, 02:14 AM
Replies: 6
Views: 5,673
Posted By Matt Jagusak
12 Week Gladiator

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

I was recommended a hybrid Crossfit/CSFB...
Forum: Workout Logs 10-30-2015, 02:02 AM
Replies: 6
Views: 5,673
Posted By Matt Jagusak
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 ...
Forum: Workout Logs 02-13-2012, 01:45 PM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

I needed a simple 6 week program where I'm going to get fast results and get rid of the depression that sets in when you're not getting better. Pardon me asking, what's conjugate? I have been...
Forum: Workout Logs 02-12-2012, 10:28 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Day 7
Deadlift 5x3
135, 155 175 - Really went up this time
12-7-4 of 115lbs

METCON
10 power cleans 65lbs
10 burpees
7 power cleans
10 burpees
Forum: Workout Logs 02-08-2012, 07:29 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Rich… I’m looking to improve all the way across the board. For the first time in my life I did 175x 5 with confidence. Its Awesome. Yesterday was cool.

Day 6
Back Squat 3x5
135, 155, 175
...
Forum: Workout Logs 02-06-2012, 02:54 PM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Day 5
Shoulder Press 5x3
95, 115,135, 135, fail
10-7-4 as a strip set...
115, 95, 55

METCON
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
Forum: Workout Logs 02-06-2012, 02:53 PM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Day 4
Front Squat 5x3
95, 115, 135,145, 155

Back Squat 1x12-15 reps
135 lbs 13 reps.

WOD. with continous clock do one pullup the first minute 2 pullups the second minute. Ect…
stopped at 9...
Forum: Workout Logs 02-06-2012, 02:52 PM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Day 3
bench press 3x5
135, 145, 155

WOD
20 minutes worth
run 200 meters (treadmill)
5 hang power clean (105lbs)
10 pushups (with 2 chains wrapped around neck and hands holding dbs)
15 box...
Forum: Workout Logs 02-02-2012, 06:26 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Day 2!

Deadlift 3x3
95, 115, 135

1x15-20 reps
95 13 reps

METCON
5 rounds for time:
Forum: Workout Logs 02-02-2012, 06:22 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

After a long hiatus and half-@ss workout focus, I got back in the gym and started over.

1/29/12
Back squat - 3x5
95
115
135

METCON - 5rounds
3 reps of 85lb overhead press
Forum: Workout Logs 05-16-2011, 06:18 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Dave,
My goals are to increase my core strength and overall power. With this...

I injured myself like 3 days into the program. I have no overhead squat strength and I'm kind of upset about it....
Forum: Workout Logs 04-29-2011, 05:54 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Week 1 – Day 4 – Thursday, April 28, 2011
CF Warmup
Metcon (Less than 20 Minutes)
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows...
Forum: Workout Logs 04-28-2011, 05:26 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Week 1 – Day 2 – Tuesday, April 26, 2011
• Crossfit Warmup
• Deadlift 3 x 3 135, 135, 135
1 x 15-20 115
• Metcon (Less than 10 Mins)
60 Bar-facing burpees
120 pound...
Forum: Workout Logs 04-28-2011, 05:24 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Re: Jags' Crossfit Strength Bias (CFSB)

Week 1 - Day 1 – Monday, April 25, 2011
• Crossfit Warmup
• Back Squat 3 x 5 115lbs
• Metcon (Less than 15 Mins)
"Lynne"
Five rounds for max reps of:
Body weight bench...
Forum: Workout Logs 04-28-2011, 05:23 AM
Replies: 15
Views: 5,923
Posted By Matt Jagusak
Jags' Crossfit Strength Bias (CFSB)

I was an avid college soccer athlete and I felt like I was on top of the world. I woke up recently and at age 33, I realized that I ****ed away my entire 20’s. I feel like my strength has dissipated...
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