STRAIGHT POWER 8.0 &; CONJUGATE

*Work to a 1 Rep Max for all Weeks Week 1: Sumo Stance ; Pause at knee for 3 seconds Week 2: Conventional Stance ; From 2 Plate Deficit (2 Steel plates or one 45 lb. Bumper plate) Week 3: Sumo Stance From Floor Week 4: Conventional Stance ; From Floor with Double Overhand Grip (No Reverse Grip)   5 Set Superset (LOW REST BETWEEN) Front Squats: 10 reps Hamstring Curls: 20 reps   5 Set Superset Dumbbell Rear Delt Fly: 12 reps Seated Rows: 12 reps (3 second hold each rep) Straight Bar Pushdowns: 20 reps   GPP  GHD: 5 sets of 15 reps (add weight if needed) GHD Sit-ups: 5 sets of 12 reps Ab Wheels: 5 sets of 15 reps   Walking Lunges: 400m (Add 40-80 lb. Vest)

Week 1: Incline Bench Press ; Work to a 5 Rep Max Week 2: Flat Bench Press ; Work to a 1 Rep Max with a 3 second pause Week 3: Incline Bench Press ; 1 Paused Rep + 1 Regular Rep Max Week 4: Flat Bench Press ; Work to a 1 Rep Max   4 Set Superset Flat Bench Press with Dumbbells: 12,10,8,8 reps 1 Arm Dumbbell Rows: 6 reps Each Arm (As Heavy as possible with good form)   5 Set Superset Farmer's Carry: 100 feet + 10 Shrugs Dumbbell Full Frontal Raise: 15 reps   4 Set Superset Rope Pushdowns: 12 reps Weighted Dips : Max Reps   GPP  GHD: 5 sets of 15 reps (add weight if needed) GHD Sit-ups: 5 sets of 12 reps Ab Wheels: 5 sets of 15 reps   Sled Drag (facing sled): 400m   Or Lunges 400m with vest

GHD: 5 sets of 15 reps (add weight if needed) GHD Sit-ups: 5 sets of 12 reps Ab Wheels: 5 sets of 15 reps Back Extensions: 5 sets of 20 reps   Walking Lunges: 400m (Weight Vest)

BACK SQUAT Week 1: Low Bar Back Squat with 5 Second Pause Max ; No Belt Week 2: High Bar Back Squat with 5 Second Pause Max ; No Belt Week 3: Low Bar Back Squat with 1 Second Pause ; With Belt Week 4: High Bar Back Squat with 1 Second Pause ; With Belt   DEADLIFT (CONVENTIONAL STANCE) Option 1: 10x2 with Bands or Chains at 50% (Stand on a 2" Deficit) Option 2: 10x2 with Bands or Chains at 50% (No Deficit) *For both options do a new set every 1:00 *No Bands/chains = Use 70% of 1 Rep Max   5 Set Superset Dumbbell Rear Delt Fly: 12 reps Seated Rows: 12 reps (3 second hold each rep) Straight Bar Pushdowns: 20 reps   GHD: 5 sets of 15 reps (add weight if needed) GHD Sit-ups: 5 sets of 12 reps Ab Wheels: 5 sets of 15 reps Back Extensions: 5 sets of 20 reps   Lunges: 400m

Weeks 1 & 3: Standing Shoulder Press (in front of head) ; 15,12,10,8,5,5 reps Weeks 2 & 4: Behind the Neck Shoulder Press ; 15,12,10.8,5,5 reps   5 Set Superset Full Lateral Raises (all the way overhead): 15 reps Rear Delt Fly: 15 reps   5 Set Tri-set Forehead Curls with Pause: 15 reps Ring or Regular Dips: 20 reps Cable Curls: 20 reps   5 Set Tri-set Rope Pushdowns with Pause: 15 reps Incline Dumbbell Curls: 8 reps / 5 count twist / 4 more reps Dumbbell Skullcrushers (lying on ground): 15 reps   Walking Lunges: 400m (Use Vest if Possible)

GHD: 5 sets of 15 reps (add weight if needed) GHD Sit-ups: 5 sets of 12 reps Ab Wheels: 5 sets of 15 reps Back Extensions: 5 sets of 20 reps   SHOULDER STABILITY -- 5 Sets Handstand Hold (against wall ; scale with a  Seated Dumbbell Press Hold) 30-60 seconds Lunges: 400m

GHD: 5 sets of 15 reps (add weight if needed) Weighted Rope Ab Pulldowns: 15 reps Ab Wheels: 5 sets of 15 reps Back Extensions: 5 sets of 20 reps   Any Mobility for your Hips   NO LUNGES / SLED