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.

Fri, Apr 30, 2021

Warm-up
• 400 m Run

2 rounds:
• 10 m Bear Crawl
• 10 m Broad Jumps

3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
5 rounds for time:
• 30 Box Jump Overs 24/20#
• 30 Wall Balls 20/14#

Wed, Apr 28, 2021

Warm-up
• Reverse 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
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
40-30-20-10 seconds/reps:
Front Leaning Rest on Rings
Lying Leg Raises

Conditioning
“Double Jackie”
2 rounds for time:

• 1000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Tue, Apr 27, 2021

Warm-up
• 300 m Row

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

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

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
5 rounds for time:
• 10 Sumo Deadlift High Pull 75/55#
• 10 Knees-to-elbow
• 10 Power Snatches 75/55#
• 10 Toes-to-bar

Mon, Apr 26, 2021

Warm-up
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
5 rounds:
• 10 Slam Balls 30/20#
• 20 Seal Walk steps

Conditioning
10 min AMRAP:
• 5 Hang Squat Cleans 95/65#
• 10 Burpees Lateral Over Bar

Sat, Apr 24, 2021

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 95/65#
• 200 m Run

Fri, Apr 23, 2021

Warm-up
• 20 cal Air Bike

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
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Conditioning
3 rounds for time:

• 30 Pull-ups
• 20 Dumbbell Deadlifts 70/50#x2
• 10 Handstand Push-ups

Use two (2) dumbbells, 70/53# each, for the deadlifts.

Wed, Apr 21, 2021

Warm-up
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 50 Single-unders

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Downward Facing Dog
• 40 sec Goblet Squat Hold 53/35#
• 20 sec Upward Facing Dog

Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
• 30 Strict Toes-to-bar

Conditioning
42-30-18 reps for time:
AbMat Sit-ups
Row calories
Thrusters 75/55#