Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
Strength
Week 1/16: Inverted Juggernaut Method
Back Squat
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.
For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.
Conditioning
18-15-12-9-6-3 reps:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 50/35#