Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Wall Balls 20/14#
2 rounds:
• 30 sec Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Kettlebell Reverse Lunges 53/35#
Strength
Week 6/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM
Deadlift
• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM
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.
3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.
To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.
Conditioning
10 rounds for max reps:
• 30 sec Pull-ups
• 30 sec Push-ups
• 30 sec Thrusters 45/30#
• 30 sec Rest
Goal: 360.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left