Week 10/16: Inverted Juggernaut Method
Back Squat
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

10-9-8-...2-1
Power Snatch
10-9-8-...2-1
OHS
Increase weight with 5 kg each round, to finish with 80-90% of 1RM

PUSH PRESS + JERK

Every 3min x4
2 push press + 2 jerk
5 pull ups after Every set

• kevyehkö paino
• tatsia jerkkiin

For Time
2,000 meter Row

At 1-minute mark, begin:
Death by KB swings (24/16 kg)

With a running clock start the row. At the 1-minute mark get off the rower and do one kb swing, then resume rowing until the 2-minute mark. Do two kb swings, row until the 3-minute mark, do three kb swings, etc. until the 2K row is complete – or until you can no longer continue.

Warm Up
2 rounds
2 min cardio
50 single unders '
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
10+10 suitcase deadlift
10 wall squats

Strenght
Overhead squat skill
For Quality and Load
OHS 5x5 reps
rest 2-3 min bwn sets

Every min for 16 minutes
min 1 - Single arm DB Power Cleans x 8-10 reps (alt hand from floor, heavyish)
min 2 - DB row 5/5 and 5-10 push ups
min 3 - DU Practising x whole minute
min 4 - rest minute

A: Bench Press 5-5-5+
B: Pull ups 3xMax
C: Incline db Bench Press 4set
D: Leg extensions 3set
E: OH triceps Cable extensions 3set

Every 4 min for 12 minutes (3 set)
12 reps Back Squat @ ~70% of 1RM

For time

• 200-meter row
• 30-second plank hold
• 400-meter row
• 1-minute plank hold
• 600-meter row
• 1.5-minute plank hold
• 800-meter row
• 2-minute plank hold
• 1,000-meter row
• 2.5-minute plank hold

For load

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: Supinated Db biceps curls 3set