Wed, Dec 8, 2021

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 13/16: Inverted Juggernaut Method
Shoulder Press
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 5) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Hold from Bar
• 10 sec Rest

Conditioning
5 rounds for time:
• 40 Double Unders
• 20 Dumbbell Snatch 50/30# (1)

Perform 10 DB Power Snatch per arm each round.

Tue, Dec 7, 2021

Warm-up
• 400 m Run

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
Week 13/16: Inverted Juggernaut Method
Back Squat
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 5) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
5 rounds for time:
• 15 Deadlifts 115/75#
• 10 Toes-to-bar
• 5 Strict Pull-ups

Mon, Dec 6, 2021

Warm-up
• Tabata Air Bike

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
Week 13/16: Inverted Juggernaut Method
Bench Press
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 5) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec MedBall Sit-ups
• 10 sec Rest

Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Hand-Release Push-ups
• 6 Thrusters 95/65#
• 6 Hand-Release Push-ups
• 9 Thrusters 95/65#
• 9 Hand-Release Push-ups

… continue +3 rep pattern until time.

Sat, Dec 4, 2021

Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
10 min E2MOM:
• 3 Snatch

Squat Snatch. Increase weight to finish heavy.

Cleans
• 3 sets of 5 reps, work up to 80% of 1RM

Conditioning
“Filthy Fifty”
For time:

• 50 Box Jumps 24/20”
• 50 Jumping Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wall Balls 20/14#
• 50 Burpees
• 50 Double Unders

Fri, Dec 3, 2021

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 12/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#

Barbell starts from the ground.

Wed, Dec 1, 2021

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Week 12/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

Conditioning
For time:

• 50 Double Unders
• 25 Power Snatches 95/65#
• 25 Box Jump Overs 24/20”
• 100 Double Unders
• 25 Box Jump Overs 24/20”
• 25 Power Snatches 95/65#
• 50 Double Unders

Tue, Nov 30, 2021

Warm-up
• 200 m Row
• 200 m Run

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Strength
Week 12/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

 Conditioning
10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Chest-to-Bar Pull-ups
• 4 Hang Squat Cleans 75/55#
• 4 Chest-to-Bar Pull-ups
• 6 Hang Squat Cleans 75/55#
• 6 Chest-to-Bar Pull-ups
… continue pattern until time.

Mon, Nov 29, 2021

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Week 12/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
2 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises

Conditioning
7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#

Sat, Nov 27, 2021

Warm-up
5 rounds:
• 15 sec Side to Side Jumps
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Snatch
• 3 sets of 5 reps, work up to 80% of 1RM

10 min E2MOM:
• 3 Clean & Jerks

Increase weight to finish heavy.

Conditioning
“Cardio Complex”
For time:

• 1,000 m Row
• 1 mile Assault Air Bike
• 200 Single-Unders

• 750 m Row
• 0.8 mile Assault Air Bike
• 150 Single-Unders

• 500 m Row
• 0.6 mile Assault Air Bike
• 100 Single-Unders

• 250 m Row
• 0.4 mile Assault Air Bike
• 50 Single-Unders

Fri, Nov 26, 2021

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold

3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges

Strength
Week 11/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator­­­­­­­

Conditioning
10 rounds for time:

• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#

Wed, Nov 24, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Week 11/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises

Conditioning
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#

Repeat from Wed, Oct 21, 2020. Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time.

Tue, Nov 23, 2021

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges

Strength
Week 11/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up.

Mon, Nov 22, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs

Strength
Week 11/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
2 rounds for time:
• 1,000 m Row
• 50 Push Presses 75/55#
• 30 Pull-ups

Sat, Nov 20, 2021

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Increase weight to finish as heavy as possible.

Clean & Jerk
• 5-3-1 reps, work up to 85% of 1RM

Conditioning
Every 90 sec for 8 rounds:
• 3 Bench Press BW / 0.7xBW
• 3 Deadlifts 1.5xBW / BW
• Max Box Jumps 24/20”

Within 90 seconds, perform 3 bench presses (with bodyweight for men / 70% of bodyweight for women on the bar), 3 deadlifts (with 150% of bodyweight for men / bodyweight for women on the bar) and then as many box jumps as possible. Repeat for a total of 8 rounds. Score is number of box jumps completed.

Fri, Nov 19, 2021

Warm-up
• 150 m Row
• 150 m Ski Erg

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Week 10/16: Inverted Juggernaut Method
Deadlift
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
40-30-20-10 reps for time:
Double Kettlebell Swings 53/35#
Double Kettlebell Front Rack Lunges 53/35#
• Run 400-300-200-100 m

Wed, Nov 17, 2021

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Week 10/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 1 min: Rest
• 1 min: Row (calories)
• 1 min: Rest

Tue, Nov 16, 2021

Warm-up
• 300 m Row2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Strength
Week 10/16: Inverted Juggernaut Method
Back Squat
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RMNT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
“Death by” EMOM as long as possible:
Power Cleans 115/75#
Chest-to-Bar Pull-upsEvery minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

Mon, Nov 15, 2021

Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups

3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Week 10/16: Inverted Juggernaut Method
Bench Press
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups

Conditioning
10 min AMRAP:
• 2 Hang Power Snatch 75/55#
• 2 Bar-Facing Burpees
• 4 Hang Power Snatch 75/55#
• 4 Bar-Facing Burpees
• 6 Hang Power Snatch 75/55#
• 6 Bar-Facing Burpees
… continue pattern until time is up.

Sat, Nov 13, 2021

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Snatch
• 5-3-1 reps, work up to 85% of 1RM

10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

Bar starts from the ground. Increase weight to finish heavy.

Conditioning
20 rounds for time:

• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#

Fri, Nov 12, 2021

Warm-up
• 300 m Row

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Week 9/16: Inverted Juggernaut Method
Deadlift
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
For time:
• 160 Double Unders

Then, 6 rounds:
• 8 Deadlifts 225/155#
• 8 Strict Pull-ups

Then:
• 160 Double Unders