Warm-up
• 200 m Row
• 200 m Run
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats
Strength
Week 12/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator
Conditioning
10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Chest-to-Bar Pull-ups
• 4 Hang Squat Cleans 75/55#
• 4 Chest-to-Bar Pull-ups
• 6 Hang Squat Cleans 75/55#
• 6 Chest-to-Bar Pull-ups
… continue pattern until time.