Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Week 11/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM
NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises
Conditioning
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#
Repeat from Mar 6, 2020. Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time.