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