Warm-up
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Jumping Jacks
• 10 Mountain Climbers
2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 14/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM
Deadlift
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM
Rest 1-2 min between sets.
NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (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.
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
For time:
• 1 mile Run
• 100 calorie Air Bike
• 300 Double Unders
Goal: 20 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