Inverted Juggernaut Method Day 2

W/up

Squat

10x5x135

SS

10x10 Band pullapart

Squat from bottom position (singles with 1 min rest between)

95 x 1
95x1
105x1
105x1
115x1
115x1
125x1
125x1
125x1
125x1

KB Goblet Reverse Lunge off step
3x10x35

SS

KB Swing

3x15x45

SS

Ab wheel

Slowly, 3x5

Inverted Juggernaut Method Day 1

5x3 Plyo pushup (2 risers)

4x50 skips

10x5x100 bench

SS

10x10 band pullapart

5x95 floor press
5x105 floor press

5x105 floor press

5x105 floor press

5x105 floor press

10x 50 / hand cable row

4x10x42.5 / hand cable row

SS

5 x 30x highest setting rope pull

SS

5x10x10 Lateral Raise

Bench Day Oct 14

various med ball throws to warm up

A Bench

45 x 10
95 x 5
115 x 5
130 x 5
145 x 5

B Blast Strap Pushup
x12
x8

C1 Blast Strap Inverted Row (ft on bench)

x 8
x 8
x 8

C2 Face Pull
27.5 x 10
27.5 x 15
27.5 x 15

D1 DB Hammer Curl

25 x 10

25 x 10

25 x 10

D2 DB Rolling Tri Extension

25 x 15

25 x 15
25 x 15

Posting a workout from Saturday Oct 13

Deadlift

135 x 5
185 x 5
225 x 5
265 x 5
295 x 5

Double KB Swing

16kg per hand
x10
x10
x10

Bulgarian Split squat on step, KB in goblet position

16kg x 10

16kg x 10

16kg x 10

Ab Wheel

x 8

x 8

Press Day

20 min. on treadmill to warm up

A Press

45 x 10
65 x 5
85 x 5
100 x 5
110 x 5

B1 NG Pullup

x8
x8
x7
x4

B2 Face Pull

27.5 x 10
27.5 x 10
27.5 x 10
27.5 x 10

C Leaning Lateral Raise on bench

10x10
10x10
10x10
10x10

D1 EZ Preacher Reverse Curl

25 x 15
35 x 15
35 x 15

D2 Diamond Pushup

x 10
x 10
x 10

Squat Day

Box Jump

slightly below waist height, 5x5



Back Squat

45 x 10
95 x 5
135 x 5
165 x 5
185 x 5

Bulgarian Split Squat, kb held in goblet pos.

12kg x 10
16kg x 10
16kg x 10

Romanian DL

135 x 10
135 x 10
135 x 10

Oct 4th

A Bench

45x10
95x5
115x5
125x5
135x5

First time benching in months, didn't feel as bad as I expected.

B Blast Strap Pushup

bw x 12
bw x 8

C1 Blast Strap Row (feet on bench)

bw x 8
bw x 8
bw x 8

C2 Face Pull

27.5 x 10
27.5 x 10
27.5 x 10

DB Hammer Curl

20 x 10
20 x 10
20 x 10

DB Rolling Tricep Extension

25 x 10
25 x 10
25 x 10