Week 1/16: Inverted Juggernaut Method

Back squat

• 9 set of 5 reps at 60% NT1RM
• 1 set of 5+ reps at 60% NT1RM (not to failure)

Strict ring muscle-up prep 2 to 3 rounds

3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

3 sets:

8 dbl db lunges
8 dbl db romanian deadlift
8 single db goblet squat

Rest as needed btw sets.

Skills

Metcon
5x 3min ON 1min OFF
4 Thrusteria 50/35 kg
4 Bar facing burpeeta
4 Bmu/t2b/leuka...

E2:15 x8
A)
6 back squat
12 alt. Strict press @2x db
B)
8 d-kb deadlift
8 ring row
*toinen tekee ensin 4 kierrosta A, toinen 4 kierrosta B

*pause 2-3sec in the bottom
2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

6-6-4-4

2x2x[1+1]@barbell, 2x1x[2+2]@50%, 2+2@60%,
2x1x[1+2]@70%,
1+2@75%,
2x1x[1+1]@80%,
2-3x1x[1+1]@85%, sn-%, rest btw sets 2min

Raakarive+etukyykky+vauhtipu+takakyykky+vauhtipu hartioilta 1+1+1+1+1
15kg:sta ehkä 25 tai 30kg

Rive+rive pp+vauhtipunnerrus 1+1+1
35kilosta 44kiloon

Rive + ylöstyöntö 1+3
35,39,41,44,45

Korkea tempausveto + tempaus 2+1
15,20,22,24,25,29

Tempaus 1:15 välein 11x2
29 eka, loput 30. Pari kertaa lens eteen, muuten hyvin kyykkyyn

Etukyykky 3 x 5 70%

Lämpät
35kg x 3
45kg x 3

Ite kyykyt 3 x 5 52kg

+loppujumps! 🥵

EMOM x 30 MINUTES
MIN 1 - 250/200m machine / 2x bike
MIN 2 - 15 Single Arm Russian KB Swing (Right)|+ Max Sit-Ups
MIN 3 - 250/200m machine / 2x bike
MIN 4 - 15 Single Arm Russian KB Swing (Left) + Max Sit-Ups
MIN 5 - Rest

Stop at 55" latest in each min!