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