50x5 60x3 70x2 75x1 80xAMRAP AMRAP set is capped at 18 reps Finish on a made

50x5 60x3 70x2 75x1 80xamrap amrap set is capped at

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50%x5, 60%x3, 70%x2, 75%x1, 80%xAMRAP AMRAP set is capped at 18 reps. Finish on a made rep 2. Lat Pulldowns 4x8 3a. DB Front Raise 3x10 3b. Tri Pushdowns 3x10 3c. DB Hammer Curls 3x10
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Juggernaut Training A Thoughtful Pursuit Of Strength P 185 DELOAD WEEK D AY E X E R C I S E % / S E T S / R E P S N O T E S M O N D AY 1. Squat 3x3-5 at 60% 2. RDLs 2x10 3. Walking Lunges 2x12 Steps 4. Plank 3x60 Sec W E D N E S D AY 1. Bench 3x3-5 at 60% 2. DB Rows 3x10 each hand 3a.DB Lateral Raise 2x10 3b. DB Skullcrushers 2x10 3c. DB Alt Curls 2x10 F R I D AY 1. Deadlift 3x3-5 at 60% 2. Good Mornings 2x10 3. Step Ups 2x10 Each Leg 4. Plank 3x60 Sec S AT U R D AY 1. Military Press 3x3-5 at 60% 2. Lat Pulldowns 3x10 3a. DB Front Raise 2x10 3b. Tri Pushdowns 2x10 3c. DB Hammer Curls 2x10 Before starting the next Wave, you need to reset your working maxes based on your Realization Week results. For the Squat and Deadlift, take (The Number of Reps Peformed on Your AMAP Set - 8 Reps) x 5 Pounds and add that number to your Working Max. For the Bench and Military, take (The Number of Reps Peformed on Your AMAP Set - 8 Reps) x 2.5 Pounds and add that number to your Working Max.
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Juggernaut Training A Thoughtful Pursuit Of Strength P 186 5S WAVE-ACCUMULATION D AY E X E R C I S E % / S E T S / R E P S N O T E S M O N D AY 1. Squat 70%x6x5 6th set can be taken past 5 reps, but stay 1-2 shy of failure 2. RDLs 3x12 3. Walking Lunges 3x20 Steps 4. Plank 3x30 Sec W E D N E S D AY 1. Bench 70%x6x5 6th set can be taken past 5 reps, but stay 1-2 shy of failure 2. DB Rows 4x12 each hand 3a.DB Lateral Raise 3x15 3b. DB Skullcrushers 3x15 3c. DB Alt Curls 3x15 F R I D AY 1. Deadlift 70%x6x5 6th set can be taken past 5 reps, but stay 1-2 shy of failure 2. Good Mornings 3x12 3. Step Ups 3x10 Each Leg 4. Plank 3x30 Sec S AT U R D AY 1. Military Press 70%x6x5 6th set can be taken past 5 reps, but stay 1-2 shy of failure 2. Lat Pulldowns 4x12 3a. DB Front Raise 3x15 3b. Tri Pushdowns 3x15 3c. DB Hammer Curls 3x15
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Juggernaut Training A Thoughtful Pursuit Of Strength P 187 5S WAVE–INTENSIFICATION D AY E X E R C I S E % / S E T S / R E P S N O T E S M O N D AY 1. Squat 77.5%x4x5 4th set can be taken past 5 reps, but stay 1-2 shy of failure 2. RDLs 3x10 3. Walking Lunges 3x16 Steps 4. Plank 3x45 Sec W E D N E S D AY 1. Bench 77.5%x4x5 4th set can be taken past 5 reps, but stay 1-2 shy of failure 2. DB Rows 4x10 each hand 3a.DB Lateral Raise 3x12 3b. DB Skullcrushers 3x12 3c. DB Alt Curls 3x12 F R I D AY 1. Deadlift 77.5%x4x5 4th set can be taken past 5 reps, but stay 1-2 shy of failure 2. Good Mornings 3x10 3. Step Ups 3x8 Each Leg 4. Plank 3x45 Sec S AT U R D AY 1. Military Press 77.5%x4x5 4th set can be taken past 5 reps, but stay 1-2 shy of failure 2. Lat Pulldowns 4x10 3a. DB Front Raise 3x12 3b. Tri Pushdowns 3x12 3c. DB Hammer Curls 3x12
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Juggernaut Training A Thoughtful Pursuit Of Strength P 188 5S WAVE-REALIZATION D AY E X E R C I S E % / S E T S / R E P S N O T E S M O N D AY 1. Squat 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP AMRAP set is capped at 15 reps. Finish on a made rep 2. RDLs 3x8 3. Walking Lunges 3x12 Steps 4. Plank 3x60 Sec W E D N E S D AY 1. Bench 50%x5, 60%x3, 70%x2, 75%x1,
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