Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Week 6/16: Inverted Juggernaut Method
Bench Press
• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM
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.
3+ means to perform more than 3 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.
Core
3 rounds:
• 10 GHD Sit-ups
• 20 Mountain Climbers
Conditioning
10 min AMRAP:
• 1 Deadlift 150%BW/BW
• 1 Bench Press BW/70%BW
• 2 Deadlift 150%BW/BW
• 2 Bench Press BW/70%BW
• 3 Deadlift 150%BW/BW
• 3 Bench Press BW/70%BW
… continue pattern until time is up.
Deadlift weight is 1.5 bodyweight for men and bodyweight for women. Bench press is bodyweight for men and 70% bodyweight for women.