Week 7/16: Inverted Juggernaut Method
Back Squat:
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM

Every 7:00 x 3rds

9-7-5
Power cleans 80/60
Box jumps 30/24

Goal 3:15-3:45

Scales
70/45
55/30
Box step ups

Tempausta lantio, pp, pa, maasta, muutama työntö ja pikku jumppa.

AMRAP16
Soutu 200/250m
Am.heiluri 15
Maljakyykky 10
Vauhtipunnerrus 10

HUILI 2min

AMRAP16
Vuorikiipeilijä 40
Russian twist 20
Heilurikyykky 10
Burpee yli kuulan 5

EMOM 12

1) 1 set Power snatches @ 43/30kg (95/65lbs)
2) 1 set Handstand push-ups
3) Air bike @ very easy pace

Intent. Single unbroken set on each minute. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

Movement options.
Power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
HSPU → Wall-facing, strict or kipping HSPU → Hand-release push-ups

Alternate B1 / B2

B1. Strict ring dip – 3 x 8-12 @ RPE 7 (3 RIR), tempo 2022, rest 1:30 before B2

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2 x 10 @ 80-85%H5

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

Alternate A1 / A2

A1. Strict press, rest 1:00-1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

20min AMRAP
1 rope climb
20 burpee box jump
10 push-up

2min REST

20min AMRAP
20 DB thruster @2×15/10kg
20 Devil press @2×15/10kg
20 Toes-to-bar

A,
Big Clean Complex
5 sets of
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps Each set consists of 12 reps, without dropping the bar. Rest as needed between sets
increase weight after each set.
All cleans must be full/squat cleans (power cleans are not allowed).
Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins
Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30 kg