Monday 120813

Workout

Press!

OK, we had a great deal of success with Texas Squats.  See what happens when you prioritize?!

Our next priority is completing the upcoming “Murph” and improving our meager shoulder strength.  As such, for the next few weeks those are to be our focus.  I see it something like this:

Monday – Press (5×5, 8×3, 5, 3, 1) and a fifthteen or fewer minutes MetCom
Tuesday – DL. Yes a strong back will help for “Murph” – MetCon that is running based (e.g. 4x400m with 2:00 rest)
Wednesday – Bench Press. Same drill as the Press and a 10 minute or fewer MetCom
Thursday – LONG MetCom – 30+ minutes
Friday – Oly Lift
Saturday – WOW (work on a weakness)
Sunday – REST!

I know this schedule will not meet everyone’s needs but we only have 2 more weeks to get into “Murph” shape.

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5 comments on “Monday 120813

  1. Texas Method-Volume Day Week 2:
    Front Squat – 5×5 @175#
    Press – 5×5 @105#
    Deadlift – 1×5 @ 285#

  2. 5 x 1 OHS, 5 x 1 FS, 5 x 1 BS increasing the weight for each:
    135, 140, 145, 150, 155 OHS
    160, 165, 175, 180, 185 FS
    195, 205, 215, 225, 235 BS

    Then, 50 pushups, 50 situps, 50 double unders- 3:43

  3. Did the Press workout on Tuesday 120815

    Press 5 x 5 at 105lbs

    Then worked up on the push press to 175 lbs.

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