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