STRAIGHT POWER V14

WARMUP -- 3 SET SUPERSET Banded Good Mornings: 15 reps Back Extensions: 15 reps Eye-level Kettlebell Swings: 15 reps light Toes to Bar: 8-10 reps (weighted if needed)   DEADLIFT -- 1 REP MAX ALL WEEKS Week 1: Conventional stance | Off blocks below knee Week 2: Sumo stance | Off blocks at below knee Week 3: Conventional stance | From ground, regular rep Week 4: Sumo stance | From ground, regular rep   POSTERIOR CHAIN SMASH -- 4 SET CIRCUIT Dumbbell Split Squats: 10 reps each leg Barbell Good Mornings: 8 reps Stiff Leg Deadlifts: 12 reps   GPP -- 5 SETS EACH Ab Rollouts: 15 reps Ab Pulldowns: 15 reps Glute Ham Raises: 10-15 reps (weighted if needed) Reverse Hyper: 15 reps   SLED WALK (FACE AWAY FROM SLED) 800m weighted      

WARMUP -- 3 SETS EACH Push-ups: 15 reps Toes to Bar: 12 reps (weighted if needed)   BENCH PRESS -- WORK TO A 1 REP MAX ALL WEEKS Week 1: Incline Bench | Pause for 3 seconds Week 2: Flat Bench | Pause for 3 seconds Week 3: Incline Bench | No pause, regular Week 4: Flat Bench | No pause, regular   5 SET SUPERSET Incline Dumbbell Bench: 8 reps as heavy as possible Wide Grip Pull-ups: 8 reps weighted   5 SET SUPERSET Weighted Push-ups: 15 reps 1 Arm Rows: 8 reps as heavy as possible each arm   GPP -- 5 SETS EACH Ab Rollouts: 15 reps Ab Pulldowns: 15 reps Glute Ham Raises: 10-15 reps (weighted if needed) Reverse Hyper: 15 reps   SLED DRAG (FACE SLED) *800m weighted    

WARMUP -- 3 SET SUPERSET Banded Good Mornings: 15 reps Back Extensions: 15 reps Eye-level Kettlebell Swings: 15 reps light Toes to Bar: 8-10 reps (weighted if needed)   4 SET CIRCUIT W/ LOW REST  Barbell Lunges: 8 reps each leg Dumbbell Front Squats: 10 reps Eye-level Kettlebell Swings: 15 reps   5 SET SUPERSET Banded Good Mornings: 15 reps Ab Rollouts: 15 reps   GPP -- 5 SETS EACH Ab Rollouts: 15 reps Ab Pulldowns: 15 reps Glute Ham Raises: 10-15 reps (weighted if needed) Reverse Hyper: 15 reps   2 SET SUPERSET Walking Lunge: 400m Dumbbell Overhead Carry: 200m      

WARMUP -- 3 SET SUPERSET Banded Good Mornings: 15 reps Back Extensions: 15 reps Eye-level Kettlebell Swings: 15 reps light Toes to Bar: 8-10 reps (weighted if needed)   BACK SQUAT -- ALL HIGH BAR -- ALL 1 REP MAX Week 1: To a Box + Bands Week 2: With Bands Week 3: 3 second pause, no belt Week 4: No Pause, with belt   DEADLIFT -- NARROW STANCE FOR SPEED *10x2 reps *Through bands on Weeks 1 & 3, Through Chains on 2 & 4   4 SET SUPERSET Barbell Good Mornings: 15 reps Stiff Leg Deadlifts: 10-12 reps   GPP -- 5 SETS EACH Ab Rollouts: 15 reps Ab Pulldowns: 15 reps Glute Ham Raises: 10-15 reps (weighted if needed) Reverse Hyper: 15 reps   SLED WALK  *400m as heavy as possible      

WARMUP -- 1 TIME THRU Lateral Raises: 50 reps light Standing Dumbbell Press: 50 reps light Toes to Bar: 10-15 reps weighted   STRICT PRESS ALL WEEKS Week 1: Standing | behind head 3 rep max Week 2: Seated | 8 rep max Week 3: Seated | 3 rep max Week 4: Standing | in front of head 3 rep max   5 SET TRI-SET  Full Frontal Raises: 15 reps Face Pulls: 20 reps Lateral Raises: 15 reps   5 SET SUPERSET Arnold Press: 15 reps Underhand Grip Pulldowns: 15 reps   QUAD SET SUPERSET Drag Curls (touching body): 12 reps Incline Dumbbell Curls: 6 reps, 5 ct. twist, 4 reps more each arm EZ Bar Skullcrushers: 15 reps Band Pushdowns: 20 reps   SLED DRAG *400m as heavy as possible  

WARMUP Walking Lunges: 3-5 minutes   GPP -- 5 SETS EACH Ab Rollouts: 15 reps Ab Pulldowns: 15 reps Glute Ham Raises: 10-15 reps (weighted if needed)   4 SET SUPERSET Dumbbell Split Squats: 10 reps each leg 1 Arm Farmer's Carry: 100m each arm   3 SET SUPERSET Reverse Hyper: 15-20 reps 1 Arm Overhead Carry: 100m each arm   WALKING LUNGES 800m weighted Reverse Hyper: 15 reps

Hit 15-20 minutes of recovery to get ready for next week!