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:
• Hang Power Cleans *
• Front Rack Lunges *
• Run (meters x10)
* Increase weight each set: 95/65#, 115/75#, 135/85#, 155/95#
•• Run 400-300-200-100 m