09/13/2021
Announcements
Testing week for Juggernaut! This week we will be testing our 10 Rep Max @ 75% of our Training 1 Rep Max. This will be a Max-Effort test. Any reps that you get over 10 you will increase your TRM by 2.5-5lbs. Do not increase your TRM above 5% of your acutal 1RM. More guidance will be given in class.
Shoulder Press (1×10)
Opt. 1 Jugg. 50%x5, 60%x3, 70%x1, 75%x10+
Opt. 2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 3 5×5 @ 70% of 1RM
Opt. 4 Accessory Work
Opt. 2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 3 5×5 @ 70% of 1RM
Opt. 4 Accessory Work
Metcon (Time)
0:00-4:00 x 3
50 Double/Single-unders
15 Thrusters
10 Pullups
50 Double/Single-unders
15 Thrusters
10 Pullups
Rx Empty barbell
Rx+ 95/65
*Record slowest round
Metcon (Time)
5×5 Tempo Pull-ups 5 seconds on descent
Rest 2-3 minutes in-between sets
Rest 2-3 minutes in-between sets