Wed, Aug 19, 2020

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 2/16: Inverted Juggernaut Method
Shoulder Press
• 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.

Core
3 rounds:
• 10 Mountain Climbers
• 10 GHD Hip Extensions

Conditioning
30-20-10 reps for time:
Devil’s Press 35/25#
Row (calories)

The Devil’s Press uses 2 dumbbells, each weighing 35# for men and 25# for women.