HAPPY 4^TH OF JULY!

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
“Morrison”
50-40-30-20-10 reps for time:
• Wall Balls 20/14#
• Box Jumps 24/20”
• Kettlebell Swings 53/35#

Goal: 25 min.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

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

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

Strength
Week 9/16: Inverted Juggernaut Method
Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

Back Squat
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% 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 7’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 8 (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 new 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
• Tabata Hollow Body Hold

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
• 15 cal Ski Erg
• 15 cal Row

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 8/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
5 rounds for time:
• 30 Double Unders
• 20 cal Air Bike
• 10 Hang Squat Cleans 95/65#

Goal: 16 min.

Cool-down
2 min:
• easy Air Bike

2 rounds:
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

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 (part 1)
10 min AMRAP:
• 6 Burpees
• 6 Dumbbell Power Snatch 50/35#

Alternate arms on the dumbbell snatches. Goal: 12 rounds.

Conditioning (part 2)
For time:
• 8-6-4-2 Muscle Ups
• 8-6-4-2 Deadlifts 255/175#
• 80-60-40-20 Sit-ups
• 80-60-40-20 Air Squats

Perform 8 muscle ups then 8 deadlifts then 80 sit-ups then 80 air squats then 6 muscle ups and so on. If unable to perform muscle ups, substitute them with 8-6-4-2 chest-to-bar pull-ups + 8-6-4-2 dips. Goal: 17 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

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% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

10 min EMOM:
• 1 Squat Snatch
• 2 Overhead Squats

Recommended: 70% NT1RM

Clean & Jerks
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

10 min EMOM:
• 1 Cluster
• 1 Push Jerk
• 1 Split Jerk

Recommended: 70% NT1RM

Core
3 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
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 Reclining Butterfly Pose

Warm-up
• 300 m Row

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)
3 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Deficit Push-ups

For deficit push-ups, men use two 45# bumper plates, women use two 25# bumper plates to place hands on. Option to sub Rower with SkiErg. Goal: 200.

Conditioning (part 2)
For time:
• 400 m Run
• 21 Pull-ups
• 21 Wall Balls 20/14#
• 400 m Run
• 15 Pull-ups
• 15 Wall Balls 20/14#
• 400 m Run
• 9 Pull-ups
• 9 Wall Balls 20/14#
• 400 m Run

Goal: 13 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 Upward Facing Dog
• 30 sec Child’s Pose

Warm-up
• 200 Single Unders

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

3 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs

Strength
Week 8/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Back Squat
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups

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

Warm-up
• 20 cal Air Bike

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

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

Deadlift
• 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

Conditioning
Every 90 sec for 8 rounds:
• 15 Kettlebell Swings 53/35#
• Max Burpee Box Jump Overs 24/20”

Goal: 50.

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 Corpse Pose

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

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

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

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

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

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

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

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

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

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

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

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