• 4 Sets of:
Strict Deficit Handstand Push Ups 6-8 reps
Rest as need each sets.
Usa un deficit che ti permetta di fare 6-8 reps in max 2 volte. In alternative lavora a pavimento

Week 14/16: Inverted Juggernaut Method
Back squat
• 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

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Overhead squat 3-2-2-2-1-1-1-1-1

5 rounds of
20 cal ski
10 burpee to target
Rest 5 min

5 rounds of
20 cal row
10 wb
Rest 5 min

5 rounds of
20 cal bike
10 box jumps

Deadlift 8x3 @72,5%
Last set amrap

Congo-line style:

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on:
15 box jump-overs 60/50
20m bear crawl with dumbbells
25 kettlebell swings @32/24
30 wall ball shots @9/6
TC: 30min

For Quality

500m Row
1000m Assault Bike

Rest 120 seconds

400m Row
800m Assault Bike

Rest 90 seconds

300m Row
600m Assault Bike

Rest 60 seconds

200m Row
400m Assault Bike

Rest 30 seconds

100m Row
200m Assault Bike

Rest 2:00 minutes and **repeat**

STRENGTH

Every 2:30 minutes x 4

Good Mornings: 10 reps

Start with empty barbell and increase. Fourth round should be a little challenging.

A: Double hang power snatch+low hang squat snatch
B:Power clean+ squat clean + power jerk+split jerk
C: Clean pull @75 of max clean pull 4x4

Banded Deadlift 5x4 reps, then max reps @ 90%