12 Week Gladiator

[Matt Jagusak]

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]

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 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]

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

Homework
Frequency Method Push-Up sets throughout the day – x 125

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

[Matt Jagusak]

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)

[Ben Kissam]

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]

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)

[Matt Jagusak]

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
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.