Week 2/16: Inverted Juggernaut Method
Bench Press
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Juokse UI nuku

Power clean + Hang clean + Front squat + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

5 sets:
3 Snatch Pull On Riser
- Build by feel, but over 100% 1RM Snatch
- Rest as needed

Parin kanssa 12min

40 dl 35kg ygig
30 air squat synchro
20 sit up synchro
20 thruster/etukyykky

Shoulder press 2x6, 2x5

High Hang Snatch x 5 x 5

Warm Up
3x40/20/10s rowing, add speed. rest 20s bwn sets
band pulls + banded hip activation
then barbell prep as needed and hit the workout

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + snatch 3x1+2reps@55-65%
snatch 10x1reps@70-80% , new set every 1 min
tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
clean+jerk 3x2+2reps@55-65%
clean+jerk 7x1+1reps@70-80%, new set every 1.5min.

Metcon Prep:
4x10 sec on / 20 sec off
odd: echo bike
even : burpees

Metcon

Tabata (alternating rounds echo bike/burpees) (4x both)
odd: echo bike
even : burpees
8x20 sec on / 10 sec off

Cool down
3-5 minutes of light echo bike

Back squat pyramid