STRAIGHT POWER V.36

3 SET WARMUP DB Stiff Leg Deadlifts (light): 15 reps Band Pull Aparts: 20 reps Air Squats: 20 reps

LOW OR HIGH BAR BACK SQUAT Week 1: Box Squat ; Work to a 2 Rep MAX

Week 2: 3 seconds down, pause for 1 to a 2 Rep MAX

Week 3: 3 seconds down, pause for 1 to a 1 Rep MAX

Week 4: Work up to a 1 Rep MAX

5 SET SUPERSET Leg Extensions: 15 reps heavy DB Split Squats (rear foot elevated): 10 reps each Leg

Glute Ham Raises or Hamstring Curls: 4 sets of 15 reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m

3 SET WARMUP DB Stiff Leg Deadlifts (light): 15 reps Band Pull Aparts: 20 reps Air Squats: 20 reps

FLAT BENCH Week 1: 3 Board to a MAX

Week 2: 2 Board to a MAX

Week 3: 1 Board to a MAX

Week 4: No Board ; Pause Rep MAX

5 SET SUPERSET Incline Barbell Bench Press: 12-15 reps Seated Rows: 20 reps

5 SET TRI-SET Cable Crossovers: 20 reps Wide Grip Pull-ups: 15 reps Push-ups: 10 close reps, 10 wide reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m

3 SET WARMUP DB Stiff Leg Deadlifts (light): 15 reps Band Pull Aparts: 20 reps Air Squats: 20 reps

5 SET SUPERSET Seated Barbell Military Press (behind head): 15 reps Rope Face Pulls: 20 reps

5 SET SUPERSET DB Neutral Grip Press: 15 reps DB Rear Delt Fly: 15 reps

4 SET TRI-SET FINISHER DB Arrows: 20 reps Lateral Raises: 20 reps DB T's: 20 reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m

3 SET WARMUP DB Stiff Leg Deadlifts (light): 15 reps Band Pull Aparts: 20 reps Air Squats: 20 reps

SUMO DEADLIFTS Week 1: Off 3 Mats, through Bands to a MAX

Week 2: Off 2 Mats, through Bands to a MAX

Week 3: Off 1 Mat, through Bands to a MAX

Week 4: No Mat, through Bands to a MAX

5 SET SUPERSET Barbell Good Mornings: 10-15 reps Barbell RDLs: 10-12 reps

5 SET SUPERSET Glute Ham Raises: 15-20 reps reps Leg Press: 10-15 reps heavy

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m

3 SET WARMUP DB Stiff Leg Deadlifts (light): 15 reps Band Pull Aparts: 20 reps Air Squats: 20 reps

5 SET QUAD-SET Cable Curls: 20 reps Incline EZ Bar Skullcrushers: 30 reps Alternating DB Hammer Curls: 20 reps

5 SET QUAD-SET V-Bar Pushdowns: 20 reps Empty Bar Curls: 30 reps Rope Pushdowns: 20 reps

ACCESSORY — 5 SETS EACH Weighted Back Extensions: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m

3 SET WARMUP DB Stiff Leg Deadlifts (light): 15 reps Band Pull Aparts: 20 reps Air Squats: 20 reps

AS MANY TIMES THROUGH IN 15 MINUTES Box Jumps: 10 reps Dips: 10 reps Kettlebell Swings (eye level): 10 reps Pull-ups: 10 reps

ACCESSORY — 3 SETS EACH Weighted Back Extensions: 10 reps Weighted Ab Crunches: 25 reps