Warm-up
10 rounds:
• 20 m Shuttle Run
• 2 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#
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
For the next 6 weeks, Mondays will be strength only. Tuesdays will be conditioning only. Wednesdays will be Olympic Weightlifting. Fridays will be conditioning only. Saturday will be strength and conditioning. Each day’s work should be about 1 hour. For this cycle, the strength portion will be based on the Texas Method rep scheme. For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max). This is week 1, day 1 of this cycle.
Strength
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
Strict Pull-ups
• 3 sets of 5 reps
GHD Back Extensions
• 5 sets of 10 reps
Rest 1-2 min between sets.