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Old 11-06-2015, 11:56 AM   #7
Matt Jagusak
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Join Date: Jan 2011
Location: Allamuchy  NJ
Posts: 19
Re: 12 Week Gladiator

Day Five


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)

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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