Tue, Sep 29, 2020

Warm-up
• 300 m Row

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
Week 8/16: 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 4. Rest as needed between sets. Inverted Juggernaut Method Calculator

 Conditioning
For time:
• 400 m Run
• 21 Pull-ups
• 21 Wall Balls 20/14#
• 400 m Run
• 15 Pull-ups
• 15 Wall Balls 20/14#
• 400 m Run
• 9 Pull-ups
• 9 Wall Balls 20/14#
• 400 m Run