Professional Documents
Culture Documents
This book is intended to give the reader an inside look at what it is like to train at Greyskull. The program presented follows a hypothetical male trainee through twelve grueling weeks designed to elicit a greater level of strength, conditioning, and all-around toughness. This is by no means a default representation of the training conducted here, but rather a snapshot of some of the methods that we employ. Undertaking this program for twelve weeks will certainly produce for you a very favorable set of results. Im frequently asked what to do once one is done with the Greyskull LP (the basic program presented in my book The Greyskull LP: Second Edition). While the GSLP is almost infinitely flexible and adaptable, programs like the one presented in this book are still commonplace for trainees who have been at it a bit longer. This program takes a holistic approach to strength and conditioning. My layering method is used full bore here, combining strength training with weights, high intensity conditioning, track sprinting, running, and homework; smaller sessions designed to be completed daily at the end of the day. The elements compliment each other, and strike a perfect balance in terms of maximizing the amount of work that can be asked of you over the course of a week, and not overtraining you. The demands here are high. The result is a strong, capable, aesthetically pleasing body that will help you equally attract smoking hot females, and demolish their boyfriends that are unhappy with you for stealing their girl. Its not your fault, remember that. Before we begin, lets take a look at the major components of this program. Ill be gone for the day by the time you get through it, so I will catch you next time. Enjoy the program, Gladiator!
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Record your times for each session. You should be improving your times on the efforts each time you hit the track. Make sure that you conduct a thorough warm-up before sprinting each session. Some basic, static stretches like you did in high school gym class will do the trick, when combined with a few progressively faster warm-up runs.
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In the early weeks of the program, you complete the runs with no additional weight. As the weeks go on I begin to prescribe the addition of a twentypound weight vest for certain sessions. Treat these runs as seriously as you treat the weight training sessions and you will reap the rewards of this vital piece of the Gladiator puzzle.
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The Homework
Like the first stage in this series, this book features daily assignment or homework as I call them. These are short workouts to be completed each day in a progressive manner. This is part of the layering approach that I use in designing programs. This allows more total work to be done over the course of the week, and makes for significant progress when layered over the main sessions. The homework sessions should be completed later in the day, preferably at nighttime. I highly recommend performing them at roughly the same time each day to encourage habit formation, which will set you up for success in the long term. Understand that you will be accomplishing more with your homework assignments alone than most will in a twelve-week period of training. One could do just these short workouts and make tremendous progress in that time. The homework in this program is broken down into two basic sessions (A/B), and consists of four components. Ive detailed each of them here:
Push-Up Progression
This is completed on the A days. The sets, reps, and variation of the pushup to be used for the day are spelled out in the days description. These are completed for a set number of reps, with the intention being to reduce the amount of sets required to complete the requisite number for the day. The six variants used in this method are: The Elevated Push-Up The Close Grip Push-Up The Elevated Close Grip Push-Up And then each of the three variants listed while wearing a twenty-pound weight vest.
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Each is to be performed in ladder fashion until you can complete five ladders of five reps. Once youve knocked out five ladders of five, you move to the more difficult variant.
The three that we will be using here are: The Weighted Chin-Up (using twenty-pound weight vest) The Typewriter Pull-Up The Weighted Typewriter Pull-Up
Once you can perform five ladders of five reps of the weighted Typewriter Pull-Up, you will have a very impressive, strong, and capable upper body, without a doubt. I am not going to illustrate the chin-up as it has been covered so many times in previous works. The simple rules however are: 1. Straight arms at the bottom (dead hang) 2. Touch your throat to the bar at the top
The weighted chin follows the same rules, and is identical sparing the inclusion of the weighted vest. The Typewriter Pull-Up will be demonstrated on the next page however, for those who may not be familiar with it.
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Do your reps slow and controlled. Breathe only at the end of the movement before completing another rep.
Work up to completing twelve good reps from the knees before moving on to incline board. Once youre on the board, work the angle down progressively until you are almost at floor level. When you can bust eight or so good ones from there, hit the floor with the wheel and go for the full movement.
Once you can complete eight reps of the full movement, throw the weight vest on and start the progression process over. Repping the full movement while donning a weight vest is a feat that only the strongest individuals can perform. That is your target here. The movements are explained in more detail on the following pages.
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The Ab Wheel Rollout on an incline. Note that Adam is on his knees here, but that the full progression of this movement involves starting from the feet as in the next movement, the Ab Wheel Rollout.
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Conditioning:
Jump Rope 3- 3 minute rounds Heavy Bag 3- 3 minute rounds
Homework:
Elevated Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
30/30/30 x 7 rounds
Homework:
Elevated Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Carlton Leach is an infamous figure in the British underworld. He began his career on the dark side as the member of a vicious firm doing battle at soccer matches. He graduated to bouncing clubs in London, and working as hired muscle for some of the most nefarious characters in the city. An accomplished unlicensed boxer, judoka, collections expert, and all around gangster, he is still widely regarded as one of the baddest men in Britain. I highly recommend picking up his 2003 memoir Muscle, and checking out the film Rise of the Footsoldier which documents his life. Heres the trailer: http://www.youtube.com/watch?v=551-QfYJymI
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Conditioning:
Jump Rope 3- 3 minute rounds Heavy Bag 3- 3 minute rounds
Homework:
Elevated Pushup
100 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Pushup
100 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
30/30/30 x 7 rounds
Homework:
Elevated Pushup
100 reps in as few sets as possible (stopping before failure each set)
Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Week Two: Day Seven: Rest Day Gladiator #2: Rocky Marciano
(September 1, 1923- August 31, 1969)
Rocky Marciano was an American Professional Boxer who has long been regarded as one of the greatest heavyweights in history. He had forty-nine professional fights and won them all, forty-three of them by knockout. Raised in a tough Massachusetts neighborhood, he lacked the finesse and technicality of other boxing greats like Muhammad Ali, but made up for it with his tenacity and concrete fists. It is alleged that his punches were once found to be forceful enough to lift one thousand pounds off the ground one foot in the air. He is one of a very small group of fighters to retire as undefeated heavyweight champion. Rocky Marciano was one tough SOB.
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Conditioning:
Jump Rope 5- 3 minute rounds Heavy Bag 3- 3 minute rounds
Homework:
Close-Grip Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Close-Grip Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
30/30/30 x 8 rounds
Homework:
Close-Grip Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Week Three: Day Seven: Rest Day Gladiator #3: Jack Dempsey
(June 24, 1895- May 31, 1983)
Jack Dempsey was a boxer in the 1920s. One of the biggest stars of his era, he was the first to attract a million dollar crowd. He is widely considered one of the hardest punchers in boxing history, and one of the allaround toughest men in history. He was heavyweight champion of the world for seven years. I could go on about Dempsey, but just watch this video of his fight with Jess Willard entitled The Worst Beating in Boxing History. This was a tough, nasty bastard. http://www.youtube.com/watch?v=jvCHk_kKpVI
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Conditioning:
Jump Rope 500 single jumps Heavy Bag 5- 3 minute rounds
Homework:
Close-Grip Pushup
100 reps in as few sets as possible (stopping before failure each set)
Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Close-Grip Pushup
100 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
30/30/30 x 8 rounds
Homework:
Close-Grip Pushup
100 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Week Four: Day Seven: Rest Day Gladiator # 4: Tommy Karate Pitera
Tommy Karate Pitera was a notorious crime figure and hitman for the mafia in New York City in the 1970s and 80s. He was nicknamed Tommy Karate due to his mastery of Karate, which he learned while living in Japan for over two years. He was bullied as a child, and channeled his rage into the beatings and murders that he dished out in his adult years. He was very adept at doing violence to others. He moved through the ranks of the underworld quickly due to his skill and willingness to commit murder. He was known for having an extensive knowledge of human anatomy, and actually enjoying dismembering the bodies of his victims for disposal personally despite having many men under him who would have carried out his orders. He ritualistically cut up the bodies of his victims and buried the pieces in suitcases in a graveyard in Staten Island. He is alleged to have killed over sixty people in his time, and is a legend in the world of organized crime. He is currently serving a life sentence in Federal Prison in Pennsylvania.
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Conditioning:
Heavy Bag 30/30/30 x 5 rounds Set a timer and hit the bag with controlled, accurate punches while moving for 30 seconds. After 30 seconds, transition to punching as fast as possible while running in place for 30 seconds. After that throw knockout blows for 30 seconds. This completes one round.
Homework:
Elevated Close-Grip Pushup
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Close-Grip Pushup
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
30/30/30 x 9 rounds
Homework:
Elevated Close-Grip Pushup
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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John L Sullivan was the first American heavyweight-boxing champion. He was something of an outlaw, a carryover from the bare-knuckle boxing days, charged many times with participating in unlicensed bouts. He is said to have fought over four hundred and fifty fights in his career, many of which were challenge matches outside of the boxing ring. At one point, Sullivan had a standing offer of $500 to anyone who would challenge him. He was the first American athlete to earn one million dollars. If you ever find yourself in Belfast, New York, you can visit the barn where Sullivan trained. It has been converted to a museum celebrating his life and times.
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Conditioning:
Heavy Bag 30/30/30 x 6 rounds Jump Rope 5 minutes
Homework:
Elevated Close-Grip Pushup
100 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Close-Grip Pushup
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
30/30/30 x 10 rounds
Homework:
Elevated Close-Grip Pushup
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Fedor Emelianenko is a retired professional Mixed Martial Arts fighter. Though he ended his career after a string of surprising losses, his victories in the sport were memorable to say the least. One of the most exciting fighters to watch, Fedor was a savage knockout artist despite his world champion level proficiency in Sambo and Judo, grappling arts. Many regard Fedor as the greatest MMA fighter of all time. He was undefeated for over a decade in the sport, and was feared by virtually all of the worlds competitive heavyweights. Fedor is now involved in Russian politics. Check out this highlight of this legendary fighter: http://www.youtube.com/watch?v=qMHdIHomtyk
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Conditioning:
Jump Rope 5- 5 minute rounds Heavy Bag 2- 3 minute rounds all knockouts
Homework:
Elevated Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
Heavy Bag 30/30/30 x 5 rounds
Homework:
Elevated Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Week Seven: Day Seven: Rest Day Gladiator #7: Lew Yates
Lew Yates is yet another unlicensed boxer, bouncer, and general-purpose gangster from Great Britain. His list of associates is a whos who of the criminal element in England, and his reputation is that of one of the hardest men to walk the streets. He fought a famous fight in 1981 against Roy Shaw (featured in Gladiator: Stage One), which he lost due to a controversial decision. Many argue that he was robbed of the match, a stoppage due to a cut that supposedly did not even exist. He released a book in 2007 entitled Wild Thing: The True Story of Britains Rightful Guvnor chronicling his life. Check it out.
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Conditioning:
Jump Rope 5- 5 minute rounds Heavy Bag 2- 3 minute rounds all knockouts
Homework:
Elevated Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
Heavy Bag 30/30/30 x 5 rounds
Homework:
Elevated Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Richard The Iceman Kuklinski is one of the most notorious assassins in American organized crime history. He is said to have murdered over one hundred men in his ling career as a professional killer. He used a variety of methods to dispatch his victims including guns, knives, strangulation, and later, poisons. He was dubbed the Iceman after he took to freezing bodies in order to throw off investigators as to the time of death. While not killing, Kuklinski was a devoted family man. At 65, 300lb, and with zero reservations to kill, Kuklinski is certainly one of the most terrifying human beings to have ever lived. He is the subject of a major film to be released this coming year called The Iceman.
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Conditioning:
Jump Rope 5- 5 minute rounds Heavy Bag 3- 3 minute rounds all knockouts
Homework:
Close-Grip Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Close-Grip Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
Heavy Bag 30/30/30 x 5 rounds
Homework:
Close-Grip Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Mirko Filipovic, like Fedor Emelianenko, is one of the most exciting mixed martial arts fighters to watch. A legitimate mans man; a former member of Croatian Parliament, and a former member of an Anti-Terrorist unit, Mirko is one tough dude. He is known predominantly for his devastating head kicks, which he successfully used to knock out many opponents. His takedown defense is near perfect, which when combined with his incredible talent for striking, makes him one of the most dangerous fighters in the sport. The sprawl and brawl style of fighter looks to Cro-Cop as their model. Here is a highlight video of this nasty bastard: http://www.youtube.com/watch?v=na0Gucw1qK0
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Conditioning:
Jump Rope 5- 5 minute rounds Heavy Bag 3- 3 minute rounds all knockouts
Homework:
Close-Grip Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Close-Grip Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
Heavy Bag 30/30/30 x 5 rounds
Homework:
Close-Grip Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Week Ten: Day Seven: Rest Day Gladiator # 10: Richy Horsley
Richy Horsley is one of the scarier men featured in this book, largely due to his less assuming appearance than some of the others. Richy is yet another product of the British underground fight scene who made the usual stops as a bouncer, hired muscle, and street level criminal. Charles Bronson (featured in Stage One), Britains most feared and notorious prisoner has issued a challenge to Horsley to be his first opponent after his release from prison. Horsley willingly accepted the fight, a testament to the type of man that were talking about here. Horsley authored the book pictured above: Born to Fight in 2008. I highly suggest that you read it and learn more about the man that Roy Shaw dubbed A true modern day gladiator.
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Conditioning:
Jump Rope 500 single jumps Heavy Bag 5- 5 minute rounds
Homework:
Elevated Close-Grip Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Close-Grip Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
Heavy Bag 5- 5 minute rounds
Homework:
Elevated Close-Grip Pushup with 20lb weight vest
50 reps in as few sets as possible (stopping before failure each set)
Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Week Eleven: Day Seven: Rest Day Gladiator # 11: Bartley Gorman
Bartley Gorman was a traveling boxer dubbed King of the Gypsies. He was the undefeated bare-knuckle boxing champion in the UK for a stretch. He was beyond tough, surviving multiple attempts on his life including a famous one in 1976 where he was offered a fight but met with a band of armed assassins instead. Despite the heft purse paid to the would-be killers, Gorman escaped with his life and continued about in his maniacal reign in the bare-knuckle world. Tom Hardy admitted in an interview that he drew inspiration from Gormans voice in order to create the voice of his character Bane in the film The Dark Knight Rises. It is also widely accepted that Brad Pitts character in the movie Snatch was loosely based on Gorman. Here is a link to a clip from a documentary made on Gorman: http://www.youtube.com/watch?v=SPNSKMz44l0
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Conditioning:
Jump Rope 500 single jumps Heavy Bag 5- 5 minute rounds
Homework:
Elevated Close-Grip Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Homework:
Elevated Close-Grip Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conditioning:
Heavy Bag 5- 5 minute rounds
Homework:
Elevated Close-Grip Pushup with 20lb weight vest
75 reps in as few sets as possible (stopping before failure each set)
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Homework:
Chin-Up Ladder Progression Ab Wheel Progression
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Conclusion
So there you have it. Twelve more weeks of training to be a nasty son of a bitch Greyskull style. . The last twelve weeks have made you tougher, both mentally and physically. Youve learned how to block out discomfort and keep going. Youve learned how to train sore. Youve learned that it is entirely possible to build muscle and lose body fat at the same time (a quick look in the mirror will confirm that). Your strength is much improved, your lungs are those of a Warrior ready to do battle for as long as need be, and your confidence in your ability to prevail, your appearance, and your value as a human have all undoubtedly increased. Give yourself praise for completing something that most would never attempt. You are a member of a very small portion of the population that invests their time in bettering themselves instead of spending their time complaining, hating on the success of others, or otherwise making a mockery of their give of life. You are an Honorary Greyskull Gladiator. Youve already made it this far, so stay tuned for Stage Three to take things to yet another new level of elite strength, conditioning, and preparedness!
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Exercise Detail
This is not intended by any means to be a comprehensive list of all of the movements used in the 12-week program in this book. There is a certain amount of assumed knowledge on the part of the reader/ purchaser of this book. Movements that I felt some may be unfamiliar with are demonstrated for detail in this section. For more detail on the more basic movements presented, check out the exercise execution section of The Greyskull LP: Second Edition. As always, if there are any questions regarding any of the information presented in this book, I can be reached on my Q and A Forum on StrengthVillain.com where I will be happy to provide you with an answer.
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The Glute Ham Raise: note the round back (correct, right below) as opposed to the arched back (incorrect, left below)
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The Push Press: Dip those knees and drive the bar overhead to lockout
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Johnny Pain is the man behind StrengthVillain.com as well as the East Coasts notorious Greyskull Barbell Club and several other ventures. He is the author of several books on subjects pertaining to strength and conditioning. He can be found comically entertaining questions on his Q and A forum at StrengthVillain.com or can be reached for consultations, training seminars, or speaking engagements at john@villainintl.com. Also, you can follow him on Twitter: @thejohnnypain
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