Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
Strength
Week 11/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM
NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
2 rounds for time:
• 1,000 m Row
• 50 Push Presses 75/55#
• 30 Pull-ups