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