Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#
Strength
Week 16/16: 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 14. Rest as needed between sets. Inverted Juggernaut Method Calculator
Conditioning
40-30-20-10 reps for time:
• Hang Power Snatch 65/45#
• Wall Balls 20/14#