Fri, Sep 11, 2020

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 5/16: Inverted Juggernaut Method
Deadlift
• 7 sets of 5 reps at 65% NT1RM
• 1 set of 5+ reps at 65% 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 3’s AMRAP – 10) x 2.5] + previous T1RM. Your new training 1 rep max will go up or down based on your week 3 performance. Take the number of reps completed of the week 3 AMRAP subtract 10 (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 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
“Three Wise Men”

“Jeremy Wise” 4 min AMRAP:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

“Ben Wise” 4 min AMRAP:
• 10 Power Cleans 135/95#
• 20 Pull-ups

“Beau Wise” 4 min AMRAP:
• 15 Box Jump Overs 24/20”
• 30 Wall Balls 20/14#

Rest 2 min between each AMRAP. Score is total reps.