Warm-up
• 20 cal Air Bike
4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Arm Hugs
• 10 sec Arm Swings
• 10 sec Plank Hold
• 10 sec Butterfly Stretch
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Week 3/16: Inverted Juggernaut Method
Bench Press
• 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.
Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups
Conditioning
12 min AMRAP:
• 2 Pull-ups
• 2 Push-ups
• 4 Pull-ups
• 4 Push-ups
• 6 Pull-ups
• 6 Push-ups
… continue pattern until time is up.