Warm-up
• 300 m Row
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Week 16/16: Inverted Juggernaut Method
Shoulder Press
• 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 14. Rest as needed between sets. Inverted Juggernaut Method Calculator
Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#
Conditioning
10 min AMRAP:
• 2 Power Cleans 135/95#
• 2 Handstand Push-ups
• 4 Power Cleans 135/95#
• 4 Handstand Push-ups
• 6 Power Cleans 135/95#
• 6 Handstand Push-ups
…
Continue pattern until time is up.