STRAIGHT POWER V.33

WARMUP: ONE TIME THROUGH Walking Lunges: 3-5 minutes Push-ups: 3 sets of 15 reps Mobility: Pick something for 5 minutes

HIGH BAR BACK SQUAT Week 1: 5 second pause to a MAX Through Bands Week 2: 3 second pause to a MAX Through Bands Week 3: 1 second pause to a MAX Through Bands Week 4: no pause to a MAX

5 SET SUPERSET DB Step-ups: 10 reps Each Leg on 20" Box Hamstring Curls: 20 reps *Low Rest

ACCESSORY — 4-5 SETS EACH Glute Ham Raises: 10-15 reps Weighted Crunches: 20-25 reps

WALKING LUNGES 400m (Weighted if possible)

WARMUP: ONE TIME THROUGH Walking Lunges: 3-5 minutes Push-ups: 3 sets of 15 reps Mobility: Pick something for 5 minutes

FLAT BENCH PRESS Week 1: 2 Rep Max: 5 second pause on first rep, second rep is regular Week 2: 2 Rep Max: 3 second pause on first rep, second rep is regular Week 3: Incline Bench Press: 5 sets of 10 reps working up Week 4: Flat Bench w/ no pause to a MAX *No Bands

CHEST SUPPORT

5 SET HIGH VOLUME SUPERSET Incline DB Bench: 20 reps DB Pullovers: 15 reps

5 SET SUPERSET DB Flys: 15 reps Regular or Bench Dips: 20 reps

ACCESSORY — 4-5 SETS EACH Glute Ham Raises: 10-15 reps Weighted Crunches: 20-25 reps

SLED DRAG (FACE SLED) 400m (As heavy as possible)

WARMUP: ONE TIME THROUGH Walking Lunges: 3-5 minutes Push-ups: 3 sets of 15 reps Mobility: Pick something for 5 minutes

5 SET SUPERSET Standing Military Press: 15 reps DB Arrows (chest supported): 15 reps

5 SET SUPERSET DB Arnold Press: 15 reps Wide Grip Pulldowns: 20 reps

5 SET SUPERSET DB Lying Side Lateral Raises: 15 reps Chest Supported DB Rows: 15 reps

ACCESSORY — 4-5 SETS EACH Glute Ham Raises: 10-15 reps Weighted Crunches: 20-25 reps

NO WALKING LUNGES

WARMUP: ONE TIME THROUGH Walking Lunges: 3-5 minutes Push-ups: 3 sets of 15 reps Mobility: Pick something for 5 minutes

DEADLIFTS (ALL CONVENTIONAL STANCE) Week 1: Work to a heavy set of 3 Reps; pause at knee for 3 seconds each rep Week 2: Work to a 3 Rep Max Week 3: Work to a heavy set of 2 Reps from a 4" deficit (one bumper plate) Week 4: Work to a 2 Rep Max Regular rep

5 SET SUPERSET Barbell Stationary Lunges: 8 reps each leg Kettlebell RDLs: 15 reps each leg

5 SET SUPERSET Leg Extensions: 20 reps Leg Curls: 20 reps

ACCESSORY — 4-5 SETS EACH Glute Ham Raises: 10-15 reps Weighted Crunches: 20-25 reps

SLED DRAG (FACE SLED) 800m

WARMUP: ONE TIME THROUGH Walking Lunges: 3-5 minutes Push-ups: 3 sets of 15 reps Mobility: Pick something for 5 minutes

5 SET SUPERSET Incline Dumbbell Curls: 20 reps Band Pushdowns: 25 reps

5 SET SUPERSET Cable Curls: 20 reps Elbows Out Press: 20 reps

ACCESSORY — 4-5 SETS EACH Glute Ham Raises: 10-15 reps Weighted Crunches: 20-25 reps

WALKING LUNGES 400m (Weighted if possible)

WARMUP: ONE TIME THROUGH Walking Lunges: 3-5 minutes Push-ups: 3 sets of 15 reps Mobility: Pick something for 5 minutes

5 SET CIRCUIT Kettlebell Swings (Eye-Level): 25 reps Deficit Push-ups 20 reps Box Jumps: 15 reps Pull-ups: 10 reps (use any grip)

ACCESSORY — 4-5 SETS EACH Glute Ham Raises: 10-15 reps Weighted Crunches: 20-25 reps

GPP - 1X THROUGH Farmer's Carry: 400m Walking Lunges: 400m