Week 14/16: Inverted Juggernaut Method
Bench Press
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Pull-ups
• Tabata Dumbbell Thrusters 30/20#
1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed. Goal: 220.

BENCH PRESS

6-6-6-4-4
4+4 rope pull ups (vaihda ylempi käsi) after each set
rest as needed

5 x 5

Double unders

E2MOM, 5 rounds
10-30 DU/Du practice 30s
8-15 KB swing

3:00 SkiErg / 3:00 Echo bike@ easy
2:00 SkiErg / 2:00 Echo bike @ moderate
1:00 SkiErg @ moderate hard
+
2-3 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
8 Hang muscle snatch
8 Snatch grip presses behind the neck
8 Hang power snatches
+
2-3 Rounds @ increasing pace
10/7 (cal) Echo bike
5 Bar-facing burpees
10/7 (cal) SkiErg
7 Hang power snatches @ workout weight

A: Standing SL hamstring curls 3set
B: Leg press 3x5
C: Bench Press 1-1-1
D: Seated rows 3set
E: Dips 2set
F: z-bar Preacher curls 2set

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

For time, split reps as seen best:

1000m/800mx Row/Ski
50x Pushups
50x DDB Hang C&J (2x15/10kg)
50x DDB Frontrack lunges (2x15/10kg)
50x V-ups
50x Wallballs (9/6kg)
1000m/800mx Row/Ski

Time cap: 22min