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