STRAIGHT POWER 9.0

Week 1: Conventional Stance ; Pause for 3 Seconds at Knee ; 1,1,1,1,1,1,1,1 Week 2: Conventional Stance ; 2 Plate Deficit ; 1,1,1,1,1,1,1,1 ; (2 Plates= 2 Steel Plates or One 45 lb. Bumper Plate) Week 3: Conventional Stance ; 1 Plate Deficit ; 1,1,1,1,1,1,1,1 ; (1 Plate= 1 Steel Plate or One 25 lb. Bumper Plate) Week 4: Conventional Stance ; Regular rep From Floor ; 1,1,1,1,1,1,1,1   5 Set Superset Dumbbell Front Box Squats: 15 reps Dumbbell Weighted Step-ups: 10 reps Each Leg   5 Set Superset Seated Rows with Pause: 12 reps Heavy V-Bar Pulldowns: 15 reps   GPP GHD: 5 sets of 10 reps (Add Weight if you can) Back Extensions -5 sets of 10 reps (Add Weight if you can) T2b: 5 sets of 12-15 reps Ab Wheels: 5 sets of 15 reps   SLED WALK: 400M HEAVY

BENCH PRESS Week 1: Flat Bench Press (Wide Grip) ; Work to a 1 Rep Max with a 3 Second Pause Week 2: Flat Bench Press (Narrow Grip) ; Work to a 1 Rep Max with a 3 Second Pause Week 3: Flat Bench Press (Wide Grip) ; Work to a 3 Rep Max with No Pause Week 4: Flat Bench Press (Narrow Grip) ; Work to a 3 Rep Max with No Pause   5 Set Superset Incline Dumbbell Bench Press: 15,12,10,8,6 Behind the Neck Wide Grip Pulldowns: 15 reps   5 Set Superset Farmer's Carry (Heavy) Use Dumbbells : 100 ft. Dumbbell Rear Delt Fly: 15 reps   4 Set Superset Dips: 15 reps Straight Bar Pushdowns: 15 reps   GPP GHD: 4 sets of 15 reps T2b: 4 sets of 15 reps GHD Sit-ups: 15 reps   SLED DRAG Walking Backwards (FACING SLED): 800M LIGHT

GPP GHD: 5 sets of 15 reps (No Weight) Back Extensions: 5 sets of 20 reps GHD Sit-ups: 5 sets of 15 reps Ab Wheels: 5 sets of 15 reps   WALKING LUNGES (CHOICE OF WEIGHT): 800M 20-40-60 or 80lbs total

BACK SQUAT -- ALL HIGH BAR Week 1: Back Squat with 3 Second Pause ; No Belt ; 1,1,1,1,1,1,1,1 Week 2: Back Squat with 3 Second Pause ; With Belt ; 1,1,1,1,1,1,1,1 Week 3: Back Squat with No Pause ; No Belt ; 1,1,1,1,1,1,1,1 Week 4: Back Squat with No Puase ; With Belt ; 1,1,1,1,1,1,1,1   DEADLIFT -- ALL SUMO STANCE *10 sets of 2 reps for Speed at 50% *Use chains or bands if you have them *If not, use 70% of 1 Rep Max   5 Set Superset 1-Arm Dumbbell Rows: 8 reps Each Arm (Go Heavy) Single Leg Kettlebell RDLs: 10 reps Each Leg (Stay Light to Moderate Weight) Seated Rows: 20 reps   GPP GHD: 4 sets of 12-15 reps (Add Weight if Needed) T2b: 4 sets of 12-15 reps Ab Wheels: 4 sets of 15 reps Back Extensions: 4 sets of 20 reps   WALKING LUNGES: 400M WEIGHTED

SHOULDERS Week 1: Standing Shoulder Press (In Front): 15,12,10,8,6,6 Week 2: Standing Shoulder Press (In Front): Work to a 3 Rep Max for Day Week 3: Behind the Neck Shoulder Press: 15,12,10,8,6,6 Week 4: Behind the Neck Shoulder Press: Work to a 3 Rep Max for Day   5 Set Superset Dumbbell Full Frontal Raises: 15 reps Dumbbell Full Lateral Raises: 15 reps Dumbbell Arnold Press: 8 reps Heavy   5 Set Tri-set Ring or Regular Dips: 15 reps Dumbbell Skullcrushers: 15 reps Band Pushdowns: 20 reps   5 Set Superset Incline Dumbbell Curls: 8 reps Each Arm, then 5 Count Twist, then 4 more reps Each Arm Preacher Barbell Curls with 1 Second Pause at Top: 10 reps   SLED WALK (LIGHT TO MODERATE WEIGHT): 800M

GPP GHD: 5 sets of 15 reps (Add Weight if Needed) Back Extensions: 4 sets of 20 reps Weighted Sit-ups: 100 reps (Hold Weight in Front)   STABILITY Handstand Hold Against Wall: 4 sets of 30-45 Second Holds Single Leg RDL (Kettlebell or Dumbbell): 4 sets of 10 reps Each Leg Farmer's Carry: 5 sets of 100m (Rest 1:00 Between)   WALKING LUNGES: 400-800M (DEPENDING ON HOW YOU FEEL)

GHD: 4 sets of 10 reps (No Weight) Back Extensions: 4 sets of 15-20 reps Ab Wheels: 4 sets of 15 reps T2b: 4 sets of 15 reps   MOBILITY ON HIPS/HAMSTRINGS/SHOULDERS, ETC. -- SPEND AT LEAST 10 MINUTES WORKING ON YOUR BODY   NO LUNGES/SLED