Warm-up
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 200 Single Unders
3 rounds:
• 20 Side to Side Jumps
• 10 Dumbbell Thrusters 25/15#
Strength
Week 7/16: 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
• AMRAP at 80% NT1RM
NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. 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 8. The goal is 8 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
10 rounds for time:
• 200 m Row
• 3 Clean & Jerks 135/95#