Warm-up
• 200 Single Unders
4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Week 1/16: Inverted Juggernaut Method
Shoulder Press
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.
For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.
Rest 1-2 min between sets.
Deadlift
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM
Conditioning
30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• AirBike (calories)
* Increase weight each set: 95/65#, 115/75#, 135/85#