• Tabata Air Bike
Week 13/16: Inverted Juggernaut Method
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% 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 11’s AMRAP – 5) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (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.
3+ means to perform more than 3 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.
… continue +3 rep pattern until time.