Warm-up
• 400 m Run
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Week 15/16: Inverted Juggernaut Method
Back Squat
• 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
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator
Conditioning
For time:
• 500 m Row
Then, 3 rounds:
• 15 Sumo Deadlifts 185/125#
• 30 Air Squats
Then:
• 500 m Row