11.27.17

Sport & Performance

Juggernaut 9/12

1.squat 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1, 85% x max reps

*goal is 5 or more reps

**those of you who have completed Juggernaut before with us, if you wish to use the program as originally written, add 2.5-5lbs for every rep >5 and remove 2.5-5lbs for every rep <5 to your theoretical max for the next 3 squat sessions, if you have never completed this squat program with us, always use your real max

with a constantly running clock set for 15 min. perform:

-3 min. max cal. on bike

-3 min. max reps bar muscle ups

-3 min. max cal. on rower

-3 min. max reps handstand pushups

-3 min. max reps wall ball #20m #14f

**compare to 10.23.17

Fitness

1.squat 5 x 3 (add 5lbs from last week)

with a constantly running clock set for 15 min perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps pullups

-3 min. max reps burpee box jump overs “24m “20f

-3 min. max reps toes to bar

**compare to 10.23.17

post total reps to comments

Jake seems less than pleased about Matt’s arch to hollow.