Wed, May 12, 2021

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength (Texas Method 2.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 2.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 1.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

For help calculating percentages, download the NEW Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

Conditioning
4 rounds for max reps:
2 min:
• 5 Power Cleans 135/95#
• 10 Bar-Facing Burpees
• Max Toes-to-bar
2 min Rest

Tue, May 11, 2021

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:
• 150 Double Unders

Then, 21-15-9 reps:
Deadlifts 225/155#
Chest-to-bar Pull-ups

Then:
• 150 Double Unders

Mon, May 10, 2021

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 2.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 1.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 1.2

Deadlift
• 1 set of 5 reps at 90% of Mon 1.1

Conditioning
5 rounds for time:
• 200 m Row
• 20 Wall Balls 20/14#

Sat, May 8, 2021

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning
For time:
• 400 m Run
• 45 Thrusters 75/55#
• 45 Pull-ups
• 30 Thrusters 105/75#
• 30 Pull-ups
• 15 Thrusters 135/95#
• 15 Pull-ups
• 400 m Run

Fri, May 7, 2021

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (Texas Method 1.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

Conditioning
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Handstand Push-up
• 2 Deadlifts 225/155#
• 2 Handstand Push-ups
• 3 Deadlifts 225/155#
• 3 Handstand Push-ups

Continue pattern until time is up.

Wed, May 5, 2021

HAPPY CINCO DE MAYO!

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength (Texas Method 1.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 1.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

Conditioning
5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”

Tue, May 4, 2021

Warm-up
• 300 m Row

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
10 min E2MOM:
• 5-4-3-2-1 Snatch

From 0:00-2:00 complete 5 Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Snatch (power or squat). Increase weight and continue pattern.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
40-30-20-10 reps for time:
Toes-to-bar
Dumbbell Snatch 50/35#

The dumbbell snatches can be power, squat or split snatch and should alternate arms after each rep. If split snatch, both feet must return directly under shoulders with dumbbell overhead for the rep to count.

Mon, May 3, 2021

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

For the next 6 weeks, the strength portion will be based on the Texas Method by Mark Rippetoe. It will be performed on Monday, Wednesday and Friday of each week. On Mondays (volume days), we’ll perform back squats, shoulder press and deadlifts based on 5 rep max numbers. On Wednesdays (recovery days), we’ll perform back squat, bench press, pull-ups and back extensions. On Fridays (intensity day), we’ll re-test 5 rep max for back squat and shoulder press and then perform power cleans. The next week we’ll switch shoulder press and bench press to test for the bench press 5RM. On Tuesdays and Saturdays, we’ll perform Olympic weightlifting movement(s). This program will give us strength gains with simple training and linear progression. For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers. For more information about the Texas Method, visit: t-nation.com/the-texas-method.

Strength (Texas Method 1.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest

Texas Method Spreadsheet

For help calculating percentages, download the new Texas Method spreadsheet (created by PushJerk.com) from here:

After downloading, use a spreadsheet app/editor (Excel or Google Sheets) to type in your numbers. If using Google Sheets, you’ll need to download the file first, and then add the file to your Google Drive to edit in Google Sheets.

The previous version (created by akharon) can be downloaded from here: (Google Docs/DropBox).

Sat, May 1, 2021

Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

15-10-5 reps:
Barbell Thrusters 45/35#
Ring Rows

Strength
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds for time:
• 10 GHD Sit-ups
• 10 GHD Hip Extensions
• 10 Russian Plate Twists 25/15#

Conditioning
For time:
• 5 Rope Climbs 15’
• 30 Back Squats 135/95#
• 5 Rope Climbs 15’
• 20 Front Squats 135/95#
• 5 Rope Climbs 15’
• 10 Overhead Squats 135/95#
• 5 Rope Climbs 15’

Barbell starts on the ground.