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Old 10-30-2015, 02:02 AM   #1
Matt Jagusak
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Join Date: Jan 2011
Location: Allamuchy  NJ
Posts: 19
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.
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