Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Strength
Week 3/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.
For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.
Conditioning
For time:
• 1000 m Row
Then, 10-9-8-7-6-5-4-3-2-1 reps:
• Box Jump Overs 24/20”
• Deadlifts 225/155#