Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 60 sec Squat Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Week 2/16: Inverted Juggernaut Method
Back Squat
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.
For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.
Conditioning
12 min E2MOM:
• 15 Overhead Squats 75/55#
• Max Double Unders
Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 12 min (6 rounds). Score is total number of double unders.