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