December 23, 2016 | Author: mooney23 | Category: N/A
Introduction 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. I’m 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. It’s not your fault, remember that. Before we begin, let’s take a look at the major components of this program. I’ll 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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The Strength-Training Component Each week of this program has a backbone of three strength training days. There are no frills here. The movements are simple, basic exercises that are proven to produce results when trained hard. There is an understanding here that the trainee has undergone a more basic strength development program along the lines of “The Greyskull LP” prior to taking on this program. As a result, this program is admittedly less focused on pure strength development through weight raining, and more focused on the development of a more complete level of fitness through the synergistic effects of the various training modalities used. That said, the weight training presented here, though not as “sexy” as you may find in other books or programs, is still the balls. The program is divided into two six-week phases. There is a notable programming shift in the strength training portions that occurs at the sixth week. The important thing to remember is that progress is ever occurring, and that all workouts should be logged so that progress can be tracked.
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The High Intensity Conditioning Component Each week in this program has three days, which are dedicated to conditioning. Two of those days are made up of the sprint and run components, while the other day is a high intensity day using a variety of exercises, movements and implements. These days are made up of workouts that use bodyweight exercises, dumbbells, barbells, kettlebell, and sandbags. Each session is designed to compliment the strength-training portion of the program and elicit a nasty level of overall conditioning. There is definitely a “gut check” element to these workouts as well, which has an overall mental and physical “hardening” effect. Leave nothing in the tank on these days; milk every drop of progress that you can out of these grueling sessions.
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The Sprint Component Each week in this program features a sprint day as the first dedicated conditioning session. The benefits of sprinting are numerous and include an increase in overall conditioning, as well as a favorable effect on body composition. The sessions are designed to be completed at a track. I expect you to hit the track rain or shine, and give these sessions your all. Each session sees you sprinting for a total of eight hundred meters for the day, though they are broken down into four different workouts that rotate throughout the program. • • • •
100m x 8 200m x 4 400m x 2 800m x 1
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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The Running Component In addition to the sprint component, there is a longer distance run element in this program as well. The long(er) runs here are designed to develop overall conditioning in a synergistic manner with the other methods, and also build mental toughness (particularly the sessions with a weight vest). These runs can be completed on a track, or on a road route measured out in advance. The three distances that I have you running here are: • One Mile • Two Miles • Three Miles
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. I’ve 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 day’s 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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The Elevated Push-Up This is performed just like a normal push-up; hands outside the chest, chest to the floor while keeping the torso rigid and the head up. The only difference is that the feet are elevated on a bench or another object of similar height.
The Elevated Push-Up
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The Close Grip Push-Up Touch your thumbs together as shown to get the spacing right.
The Close Grip Push-Up
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The Elevated Close Grip Push-Up This one is just like the elevated push-up with the exception that the hands are spaced close enough for the thumbs to touch. Keep your torso rigid, head up, and touch your chest tot the ground at the bottom of the rep.
The Elevated Close Grip Push-Up
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The Burpee Challenge Progression This one you should be familiar with if you have been following my stuff for a while. The idea here is to complete a number of burpees, keeping to a one rep per three seconds or less pace. Building up your ability to do so will allow you to reach the gold standard of one hundred reps in five minutes. You’re at stud level once you can knock that out. The burpees are performed on the “A” days after the push-up workout for the day. Begin with three sets unless you are doing twenty-five or more per set within seventy-five seconds. Once you can hit sets of twenty-five and maintain pace, switch to two sets per workout. When you can do two sets of sixty per session while keeping time, drop to one single set. Once you’ve reached seventy-five reps, switch to using a five-minute clock, and busting out as many reps as you can. When you reach the elusive one hundred-rep mark, celebrate. Congratulate yourself. Then strap on a twenty-pound weight vest, and begin the process again Melee Minton style. For the “A” days you’ll see “Burpee Challenge Progression” listed as part of the homework. Follow along from whatever point you are along this journey.
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The Chin-Up Ladder Progression The chin-up progression portion of the homework is very simple. There are three different variations of the basic chin-up movement that we will be using.
Each is to be performed in ladder fashion until you can complete five ladders of five reps. Once you’ve 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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The Typewriter Pull-Up Start in a dead hang with a wide grip. Pull up over the bar as normal and then “slide” your body to your left hand, then your right, then back to the center and back down to the bottom.
The Typewriter Pull-Up
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The Ab Wheel Progression The Ab Wheel is my favorite piece of abdominal training equipment. At about fifteen dollars at any sporting goods store, it is foolish for anyone serious about training to not own one. This nasty tool has been around for ages, and is as effective of a tool as you will ever find for training the anterior midsection. The concept is extremely simple, but the movements are deceptively hard. Most will have much difficulty executing a proper rollout, even from the knees when beginning to use the device. For this purpose I have included the movement progression that I use with clients to get them built up to the full movement. The progressive steps are: • The Ab Wheel Rollout from the Knees • The Ab Wheel Rollout with Incline • The Ab Wheel Rollout (Full Movement)
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 you’re 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 from the Knees Kneel on the ground facing a wall with your hands wrapped around the handles of the wheel. “Hollow” your back (think turtle shell or bad deadlift form), holding the position by contracting your abdominal muscles. With your elbows slightly bent and your arms tensed, roll the wheel out, maintaining the contraction in your torso (do not arch) until the wheel touches the wall and slowly roll it back to the start position. As you improve in your ability to hold position and execute controlled reps, move farther away from the wall. The full movement from the knees ends when you are laying flat, arms fully extended overhead, without any part of your body touching the ground. When you can do it this way for two sets of twelve good reps, you are ready to move on to the incline board. See next page for demonstration…
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The Ab Wheel Rollout from the knees against a wall.
The Ab Wheel Rollout from the Knees: Full Movement.
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The Ab Wheel Rollout with Incline This is performed the same as the Ab Wheel Rollout from the knees with the exception that you will be rolling the wheel up a “ramp” that you construct by leaning a board against a bench or something of similar height. It is acceptable to get the hang of the movement from the knees (as shown), but you should quickly transition to performing the movement standing flat-footed with the wheel starting on the ground in front of you (not shown). You can gradually reduce the angle of the board to the floor in order to make for a smoother transition to the full, standing version.
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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The Ab Wheel Rollout This is the most difficult of the unweighted variations of this movement. Begin by standing flat footed with the wheel on the ground in front of your feet. Use the same mechanics as with the kneeling version: keep your torso hollowed, and your elbows slightly bent. Roll out until you are completely outstretched with the wheel overhead, making sure that no portion of your body is touching the ground, and then return to the start position. You can use the wall to progress as with the kneeling version if you are unable to make the transition directly from the incline board to standing.
The Ab Wheel Rollout. Don’t let those knees touch Adam!
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Week One: Day One Glute Ham Raise (see page 107) 30 reps in as few sets possible Squat 2 x 10-12
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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Week One: Day Two Sprint Day 100m x 8
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week One: Day Three Incline Bench Press 6x4 Dumbbell Bench Press 2 x 8-12 Dips 50 reps in as few sets as possible
Homework: Elevated Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Week One: Day Four Conditioning: Pull to Inverted Hang on Rings (see page 113) 20 reps Double Kettlebell Swing (see page 114) 200 reps
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week One: Day Five Push Press (see page 108) 5 x 3 (slow negatives on the last set) Dumbbell Row 2 x 12-15 Deficit Deadlift 2 x 4-6
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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Week One: Day Six One mile run
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week One: Day 7: Rest Day Each Rest Day in this book will be used to profile a person in history who demonstrates what it is to be the type of nasty son of a bitch that strikes fear in the hearts of men, and floods the panties of women. I can’t promise that you will be among their ranks as a result of training in the manner presented in this book, but you will certainly be better equipped on the physical front. Use these men as inspiration to become something more beastly in your own life, whether by seeking to be more like them, or simply by recognizing that men like this are real and that you may wish to harden yourself should you ever be unfortunate enough to have to deal with a man of this caliber with unsavory intentions. So without further adieu, Gladiator # 1…
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Gladiator # 1: Carlton Leach
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. Here’s the trailer: http://www.youtube.com/watch?v=551-QfYJymI
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Week Two: Day One Glute Ham Raise 35 reps in as few sets possible Squat 2 x 10-12
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)
Burpee Challenge Progression
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Week Two: Day Two Sprint Day 200m x 4
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Two: Day Three Incline Bench Press 6x4 Dumbbell Bench Press 2 x 8-12 Dips 60 reps in as few sets as possible
Homework: Elevated Pushup 100 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Two: Day Four Conditioning: Sandbag Clean and Press (see page 120) 50 reps Double Kettlebell Clean Tabata
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Two: Day Five Push Press 5 x 3 (slow negatives on the last set) Dumbbell Row 2 x 12-15 Deficit Deadlift 2 x 4-6
Conditioning: 30/30/30 x 7 rounds
Homework: Elevated Pushup 100 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression strengthvillain.com
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Week Two: Day Six Two mile run
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. strengthvillain.com
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Week Three: Day One Glute Ham Raise 40 reps in as few sets possible Squat 2 x 10-12
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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Week Three: Day Two Sprint Day 400m x 2
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Three: Day Three Incline Bench Press 6x4 Dumbbell Bench Press 2 x 8-12 Dips 70 reps in as few sets as possible
Homework: Close-Grip Pushup 75 reps in as few sets as possible (stopping before failure each set) Burpee Challenge Progression
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Week Three: Day Four Conditioning: Barbell Turkish Get-Up (see page 115) 30 reps (L + R= one rep)
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Three: Day Five Push Press 5 x 3 (slow negatives on the last set) Dumbbell Row 2 x 12-15 Deficit Deadlift 2 x 4-6
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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Week Three: Day Six Three mile run
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 1920’s. 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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Week Four: Day One Glute Ham Raise 45 reps in as few sets possible Squat 20 reps
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)
Burpee Challenge Progression strengthvillain.com
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Week Four: Day Two Sprint Day 800m x 1
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Four: Day Three Incline Bench Press 6x4 Dumbbell Bench Press 2 x 8-12 Dips 80 reps in as few sets as possible
Homework: Close-Grip Pushup 100 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Four: Day Four Conditioning: Four rounds: Double Dumbbell Sit-Up x 20 Dumbbell Clean and Press x 20
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Four: Day Five Push Press 5 x 3 (slow negatives on the last set) Dumbbell Row 2 x 12-15 Deficit Deadlift 2 x 4-6
Conditioning: 30/30/30 x 8 rounds
Homework: Close-Grip Pushup 100 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Four: Day Six One mile run
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 1970’s and 80’s. 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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Week Five: Day One Glute Ham Raise 30 reps in as few sets possible Squat 20 reps
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)
Burpee Challenge Progression
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Week Five: Day Two Sprint Day 100m x 8
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Five: Day Three Incline Bench Press 6x4 Dumbbell Bench Press 2 x 8-12 Dips 90 reps in as few sets as possible
Homework: Elevated Close-Grip Pushup 75 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Five: Day Four Conditioning: Five Rounds: Overhead Barbell Walking Lunge 50m (see page 117) Dumbbell Snatch x 12 (L/R) (see page 116)
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Five: Day Five Push Press 5 x 3 (slow negatives on the last set) Dumbbell Row 2 x 12-15 Deficit Deadlift 2 x 4-6
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)
Burpee Challenge Progression
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Week Five: Day Six Two mile run
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Five: Day Seven: Rest Day Gladiator # 5: John L. Sullivan (October 15, 1858- February 2, 1918)
The “Boston Strongboy”
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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Week Six: Day One Glute Ham Raise 50 reps in as few sets possible Squat 20 reps
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)
Burpee Challenge Progression
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Week Six: Day Two Sprint Day 200m x 4
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Six: Day Three Incline Bench Press 6x4 Dumbbell Bench Press 2 x 8-12 Dips 100 reps in as few sets as possible
Homework: Elevated Close-Grip Pushup 75 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Six: Day Four Conditioning: Trap Bar Farmer’s Carry Plus Sled Drag x 9 trips (see page 118) One trip should be roughly to a point forty feet away and back. Load two plates on each side of the bar, and three plates on the sled.
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Six: Day Five Push Press 5 x 3 (slow negatives on the last set) Dumbbell Row 2 x 12-15 Deficit Deadlift 2 x 4-6
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)
Burpee Challenge Progression
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Week Six: Day Six Three mile run
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Six: Day Seven: Rest Day Gladiator # 6: Fedor Emelianenko
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 world’s 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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Week Seven: Day One Glute Ham Raise w/ weight vest 50 reps in as few sets as possible Squat 8x2
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)
Burpee Challenge Progression
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Week Seven: Day Two Sprint Day 400m x 2
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Seven: Day Three Close Grip Bench Press 5 x 5 w/ fixed weight (one-minute rest between sets) One Arm Dumbbell Bench Press (see page 106) 2 x 6-8
Homework: Elevated Pushup with 20lb weight vest 50 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Seven: Day Four Conditioning: Sandbag Half Mile Pick up your sandbag and run one half mile as fast as possible. This is a Greyskull classic that you’ve seen before if you’ve been paying attention.
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Seven: Day Five Press 12-15 reps Rest Pause (Perform one set to failure, take ten breaths, then do another set to failure, take ten breaths and knock out one more last set. Total number of reps should be between twelve and fifteen.)
Yates Row 4-6, 6-8 Rack Pull 5x2
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)
Burpee Challenge Progression strengthvillain.com
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Week Seven: Day Six One mile run with 20lb weight vest
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 who’s 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 Britain’s Rightful Guv’nor” chronicling his life. Check it out.
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Week Eight: Day One Glute Ham Raise w/ weight vest 50 reps in as few sets as possible Squat 8x2
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)
Burpee Challenge Progression
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Week Eight: Day Two Sprint Day 800m x 1
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Eight: Day Three Close Grip Bench Press 5 x 5 w/ fixed weight (same weight as last week. Forty-five seconds rest between sets) One Arm Dumbbell Bench Press 2 x 6-8
Homework: Elevated Pushup with 20lb weight vest 75 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Eight: Day Four Conditioning: Kettlebell Swing x 100 Sledgehammer Swing x 3- 5 minute rounds (see page 121)
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Eight: Day Five Press 12-15 reps Rest Pause Yates Row (see page 112) 4-6, 6-8 Rack Pull 5x2
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)
Burpee Challenge Progression
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Week Eight: Day Six Two mile run with 20lb weight vest
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Eight: Day Seven: Rest Day Gladiator # 8: Richard “Iceman” Kuklinski (April 11, 1935- March 5, 2006)
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 6’5”, 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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Week Nine: Day One Glute Ham Raise w/ weight vest 50 reps in as few sets as possible Squat 8x2
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)
Burpee Challenge Progression
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Week Nine: Day Two Sprint Day 100m x 8
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Nine: Day Three Close Grip Bench Press 5 x 5 w/ fixed weight (One-minute rest between sets. Increase weight 5 pounds from last week) One Arm Dumbbell Bench Press 2 x 6-8
Homework: Close-Grip Pushup with 20lb weight vest 50 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Nine: Day Four Conditioinng: Four rounds Heavy Dumbbell Jerk x 6L, 6R (as heavy as you can get for 6 reps) (see page 109) Pull to Inverted Hang on Rings x 10
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Nine: Day Five Press 12-15 reps Rest Pause Yates Row 4-6, 6-8 Rack Pull 6x1
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)
Burpee Challenge Progression
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Week Nine: Day Six Three mile run
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Nine: Day Seven: Rest Day Gladiator # 9: Mirko “Cro-Cop” Filipovic
Mirko Filipovic, like Fedor Emelianenko, is one of the most exciting mixed martial arts fighters to watch. A legitimate man’s 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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Week Ten: Day One Glute Ham Raise w/ weight vest 50 reps in as few sets as possible Squat 8x2
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)
Burpee Challenge Progression
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Week Ten: Day Two Sprint Day 200m x 4
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Ten: Day Three Close Grip Bench Press 5 x 5 w/ fixed weight (forty-five seconds rest between sets) One Arm Dumbbell Bench Press 2 x 6-8
Homework: Close-Grip Pushup with 20lb weight vest 75 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Ten: Day Four Conditioning: Two Rounds: Gladiator Push-Up x 20 (see page 119) Sandbag Turkish Get-UP x 25
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Ten: Day Five Press 12-15 reps Rest Pause Yates Row 4-6, 6-8 Rack Pull 6x1
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)
Burpee Challenge Progression
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Week Ten: Day Six One mile run with 20lb weight vest
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), Britain’s 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 we’re 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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Week Eleven: Day One Glute Ham Raise w/ weight vest 50 reps in as few sets as possible Squat 7x1
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)
Burpee Challenge Progression
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Week Eleven: Day Two Sprint Day 400m x 2
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Eleven: Day Three Close Grip Bench Press 5 x 5 w/ fixed weight (One-minute rest between sets. Increase weight five pounds from last week) One Arm Dumbbell Bench Press 2 x 6-8
Homework: Elevated Close-Grip Pushup with 20lb weight vest 50 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Eleven: Day Four Conditioning: Max Sets in Twelve minutes: Situp x 10 Tuck Jump x 10
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Eleven: Day Five Press 12-15 reps Rest Pause Yates Row 4-6, 6-8 Rack Pull 4-6 5x1
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)
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Week Eleven: Day Six Two mile run with 20lb weight vest
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 Gorman’s 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 Pitt’s 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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Week Twelve: Day One Glute Ham Raise w/ weight vest 50 reps in as few sets as possible Squat 7x1
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)
Burpee Challenge Progression
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Week Twelve: Day Two Sprint Day 800m x 1
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Twelve: Day Three Close Grip Bench Press 5 x 5 w/ fixed weight (Forty-five seconds rest between sets) One Arm Dumbbell Bench Press 2 x 6-8
Homework: Elevated Close-Grip Pushup with 20lb weight vest 75 reps in as few sets as possible (stopping before failure each set)
Burpee Challenge Progression
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Week Twelve: Day Four Conditioning: In keeping with tradition, we’ll wrap this up with the timeless Greyskull favorite: “13 Down” Descending Ladder from 13 55lb Kettlebell Swing Burpee (13/13, 12/12, 11/11, 10/10…)
Homework: Chin-Up Ladder Progression Ab Wheel Progression
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Week Twelve: Day Five Press 12-15 reps Rest Pause Yates Row 4-6, 6-8 Rack Pull 4-6 5x1
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)
Burpee Challenge Progression
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Week Twelve: Day Six Three mile run with 20lb weight vest
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. You’ve learned how to block out discomfort and keep going. You’ve learned how to train sore. You’ve 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. You’ve 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 One-Arm Dumbbell Bench Press This one should be pretty self explanatory, but I figured I’d provide a visual to clear up any confusion since it is not a common movement.
The One-Arm Dumbbell Bench Press
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The Glute Ham Raise This one I included because very few people do this one correctly. With the proliferation of CrossFit, the Glute Ham Developer has been used less and less for the exercise that it was designed for and more for a place to do interesting situps.
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 This is another one that almost didn’t make the cut for the detail section, but I figured I would throw in incase anyone reading has literally just fallen off the truck this morning when it comes to lifting weights.
The Push Press: Dip those knees and drive the bar overhead to lockout
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The Dumbbell Jerk This one is a great, simple movement that’s only really possible to fuck up if you over think it. Dip your knees and “jump” the dumbbell into a locked out position overhead, dipping the knees down a bit to “catch” it if need be. Stand once you have the weight locked out to complete the rep.
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The Double Kettlebell Clean Begin the movement like a swing, but catch the kettlebells in the “rack” position as shown. A straightforward movement that is much easier to execute than explain.
The Double Ketllebell Clean
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The Double Kettlebell Clean and Press This one is very self-explanatory having already covered the double ketllebell clean, but here’s a few more pictures of my favorite Sorta Rican lifting things anyway.
The Double Kettlebell Clean and Press
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The Yates Row Note the back angle and the position of the hands. This is a very simple movement that people love to over complicate. See The Greyskull LP: Second Edition for much more detail on this one if needed.
The Yates Row
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Pull to Inverted Hang on Rings This is a great, basic gymnastics movement that I have long included in warm-ups. The movement is done slowly, particularly the descent, where we always “L” out of it as shown.
The Pull to Inverted Hang on Rings
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The Double Kettlebell Swing Another simple one.
The Double Swing
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The Barbell Turkish Get-Up This one is like any other Turkish Get-Up, just using a barbell.
The Barbell Turkish Get-Up
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The Dumbbell Snatch This one’s just like starting the old lawnmower. Rip it and catch it overhead.
The Dumbbell Snatch
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Overhead Barbell Walking Lunge Put the bar overhead and lunge, lunge, lunge.
The Overhead Barbell Walking Lunge
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Trap Bar Farmer’s Carry Sled Drag This one is very simple in execution. Hook the sled up to your belt, pick up the bar, and GO!
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The Gladiator Push-Up
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The Sandbag Clean and Press Exactly what it sounds like.
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The Sledgehammer Swing I only include this one because people often think that it is the name for an exercise when I write it somewhere, and not just literally swinging a sledgehammer. Just beat the hell out of the tire.
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Meet Your Author
Johnny Pain is the man behind StrengthVillain.com as well as the East Coast’s 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
[email protected]. Also, you can follow him on Twitter: @thejohnnypain
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