Wed, Sep 9, 2020

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2 rounds:
• 15 sec Arm Circles Forward
• 15 sec Arm Circles Backwards
• 15 sec Arm Hugs
• 15 sec Alternating Arm Swings
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Week 5/16: Inverted Juggernaut Method
Shoulder Press
• 7 sets of 5 reps at 65% NT1RM
• 1 set of 5+ reps at 65% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 3’s AMRAP – 10) x 2.5] + previous T1RM. Your new training 1 rep max will go up or down based on your week 3 performance. Take the number of reps completed of the week 3 AMRAP subtract 10 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 sec Hollow Body Hold

Conditioning
For time:
• 50 Russian Kettlebell Swings 70/53#
• 50 Double Unders
• 40 Russian Kettlebell Swings 70/53#
• 50 Double Unders
• 30 Russian Kettlebell Swings 70/53#
• 50 Double Unders
• 20 Russian Kettlebell Swings 70/53#
• 50 Double Unders
• 10 Russian Kettlebell Swings 70/53#
• 50 Double Unders