Fri, Jul 19, 2024

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold

Conditioning (part 1)
10 rounds for time:
• 200 m Row
• 3 Clean & Jerks 135/95#

Goal: 15 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 25 Thrusters 75/55#
• 50 Knees-to-Elbow
• 75 Deadlifts 75/55#
• 50 Knees-to-Elbow
• 25 Thrusters 75/55#

Goal: 15 min.

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Wed, Jul 17, 2024

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#

Weightlifting
Snatch
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Recommended: 75% NT1RM

Clean & Jerks
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM

10 min E2MOM:
• 2 Hang Power Clean
• 1 Squat Clean

Recommended: 75% NT1RM

Cool-down
2 min:
• Walk on Treadmill or slow Row

2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

Tue, Jul 16, 2024

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Conditioning (part 1)
10 min AMRAP:

• 20 Double Unders
• 2 Dumbbell Hang Cleans 25/15#
• 20 Double Unders
• 4 Dumbbell Hang Cleans 25/15#
• 20 Double Unders
• 6 Dumbbell Hang Cleans 25/15#
… continue pattern until time is up.

The dumbbell hang clean is with two (2) dumbbells and into a full squat.

Goal: round of 18.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 min AMRAP:
• 5 Toes to Bar
• 5 Power Snatches 115/75#

2 min Rest

4 min AMRAP:
• 10 Toes to Bar
• 10 Power Snatches 95/65#

2 min Rest

4 min AMRAP:
• 15 Toes to Bar
• 15 Power Snatches 75/55#

Goal: 120 reps.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Mon, Jul 15, 2024

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog

Week 7/16: Inverted Juggernaut Method
Bench 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

Rest 1-2 min between sets.

Back Squat
• 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
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Sat, Jul 13, 2024

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

Fri, Jul 12, 2024

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Conditioning (part 1)
2-4-6-8-10-8-6-4-2 reps for time:
Power Snatch 95/65#
Burpees Lateral over Bar

Goal: 9 min.

Conditioning (part 2)
For time:
• 400 m Run
• 20 Power Cleans 135/95#
• 400 m Run
• 15 Power Cleans 155/105#
• 400 m Run
• 10 Power Cleans 175/115#
• 400 m Run
• 5 Power Cleans 195/125#

Goal: 17 min.

Core
21-15-9 reps:
Sit-up to Pike
Hollow Body Rocks

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Wed, Jul 10, 2024

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#

Weightlifting
Snatch
• 3 sets of 3 reps at 65% 1RM
• 3 sets of 3 reps at 70% 1RM
• 1 set of 3+ reps at 75% 1RM

10 min E2MOM:
• 1 Snatch Pull
• 1 Snatch
• 2 Overhead Squats

Recommended: 75% 1RM

Clean & Jerks
• 3 sets of 3 reps at 65% 1RM
• 3 sets of 3 reps at 70% 1RM
• 1 set of 3+ reps at 75% 1RM

10 min E2MOM:
• 1 Power Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Recommended: 75% 1RM

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Jul 9, 2024

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
10 min AMRAP:
• 1 Deadlift 125%BW/75%BW
• 1 Bench Press 75%BW/50%BW
• 2 Deadlift 125%BW/75%BW
• 2 Bench Press 75%BW/50%BW
• 3 Deadlift 125%BW/75%BW
• 3 Bench Press 75%BW/50%BW

… continue pattern until time is up.

Deadlift weight is 1.25 x bodyweight for men and 0.75 x bodyweight for women. Bench press is 0.75 x bodyweight for men and 0.5 x bodyweight for women. Goal: round 10.

Conditioning (part 2)
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 125 (25 per round).

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose

Mon, Jul 8, 2024

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Week 6/16: Inverted Juggernaut Method
Bench 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

Back Squat
• 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.

Core
3 rounds:
• 10 GHD Sit-ups
• 60 sec Plank Hold

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Sat, Jul 6, 2024

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
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.

Deadlift
• 7 sets of 5 reps at 65% NT1RM
• 1 set of 5+ reps at 65% NT1RM

Conditioning
45-30-15 reps for time:
AirBike (calories)
• Front Rack Walking Lunges 75/55#
• Dead Hang Hold (sec)

For each round of dead hang holds, accumulate the total number of seconds from the dead hang (bottom of pull-up) position. Goal: 13 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Fri, Jul 5, 2024

Warm-up
• 300 m Row

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Conditioning
“Three Wise Men”

“Jeremy Wise” 4 min AMRAP:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

“Ben Wise” 4 min AMRAP:
• 10 Power Cleans 135/95#
• 20 Pull-ups

“Beau Wise” 4 min AMRAP:
• 15 Box Jump Overs 24/20”
• 30 Wall Balls 20/14#

Rest 2 min between each AMRAP. Score is total reps. Goal: 150 (40, 50, 60)

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Wed, Jul 3, 2024

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

Weightlifting
Snatch
• 3 sets of 5 reps at 55% 1RM
• 3 sets of 3 reps at 65% 1RM
• 1 set of 1+ reps at 75% 1RM

10 min E2MOM:
• 3-position Snatch (hip/knee/floor)

Recommended: 55% 1RM

Clean & Jerk
• 3 sets of 5 reps at 55% 1RM
• 3 sets of 3 reps at 65% 1RM
• 1 set of 1+ reps at 75% 1RM

10 min E2MOM:
• 3-position Cleans (hip/knee/floor)

Recommended: 55% 1RM

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Tue, Jul 2, 2024

Warm-up
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Conditioning (part 1)
21-15-9 reps for time:
Clusters 95/65#
Chest-to-bar Pull-ups

Goal: 11 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
2 rounds for time:
• 25 Front Squats 135/95#
• 250 m Row
• 25 Burpees over Rower
• 250 m Row

Squats are from the rack. Goal: 15 min.

Cool-down
• 300 m Row (easy)

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

Mon, Jul 1, 2024

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Push-ups
• 7 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Week 5/16: Inverted Juggernaut Method
Bench 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.

Rest 1-2 min between sets.

Back Squat
• 7 sets of 5 reps at 65% NT1RM
• 1 set of 5+ reps at 65% NT1RM

Core
For time:
• 100 AbMat Sit-ups

Goal: 3 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Sat, Jun 29, 2024

Warm-up
• 15 cal Ski Erg
• 15 cal Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

Strength
Week 4/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. This week is a deload week. Rest as needed between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Deadlift
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

Rest 1-2 min between sets.

Conditioning
5 rounds for time:

• 5 Power Snatch 115/75#
• 30 Double Unders
• 200 m Run

Goal: 12 min.

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

Fri, Jun 28, 2024

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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

Conditioning (part 1)
10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up. Goal: round of 14.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:

Toes-to-Bar
Wall Balls 20/14#

Goal: 15 min.

Core
3 rounds:
• 10 Russian Kettlebell Swing 70/53#
• 20 GHD Sit-ups

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Wed, Jun 26, 2024

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 10 Seated Dumbbell Press
• 10 Jumping Jacks

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Weightlifting
Snatch
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. This week is a deload week. Rest as needed between sets.

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Recommended weight: 60% T1RM

Clean & Jerk
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

10 min E2MOM:
• 1 Hang Power Clean
• 1 Hang Clean
• 1 Clean & Jerk

Recommended weight: 60% T1RM

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

Tue, Jun 25, 2024

Warm-up
• 400 m Run

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Goal: 200 (50/40/50/60)

Rest 4 min between workouts.

Conditioning (part 2)
5 rounds for time:
• 30 Air Squats
• 20 Push-ups
• 15/10 Row calories

Goal: 12 min.

Core
20-15-10-5 reps:
Knees to Elbows
GHD Hip Extensions

Cool-down
3 rounds:
• 30 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Child’s Pose

Mon, Jun 24, 2024

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

Strength
Week 4/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. This week is a deload week. Rest as needed between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Back Squat
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

Core
4 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Cool-down
2 min:
• Walk on Treadmill or slow Row

3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Sat, Jun 22, 2024

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
Week 3/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

Rest 1-2 min between all sets.

Deadlift
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
For time:

• 10 Bar Muscle-ups
• 20 Clean & Jerks 115/75#
• 300 Double Unders
• 20 Clean & Jerks 115/75#
• 10 Bar Muscle-ups

Goal: 14 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose