#GETSTACKED V.6 POWER CONDITIONING

WARMUP Med Ball Front Rack Lunge: 3 sets of 20 reps Back Extensions: 3 sets of 20 reps Hamstring Curls: 3 sets of 20 reps

SQUAT -- CONJUGATE MAX 10-3-3-3-1-1-1 reps

       Week #1: Front Squat: 10 Rep Max

Week #2: Front Squat: With Pause for a 1 Rep Max

      Week #3: Front Squat: Work to a 3 Rep Max

     Week #4: Front Squat: Work to a 1 Rep Max with a 10 second Pause

      Week #5: Front Squat (Serrano Squat): 3 Pauses on the Way Down

      Week #6: Front Squat: Work to a 1 Rep Max (Regular rep wrapped up)

CONVENTIONAL DEADLIFT (NARROW STANCE) 3-3-3-1-1-1 reps

Week #1: Deficit Deadlift: Work to a 1 Rep Max (Stand on 1 Steel 45 lb. plate or one 25 lb. Bumper plate)

Week #2: Deficit Deadlift: Work to a 1 Rep Max (Stand on 2 Steel 45 lb. plates or one 45 lb. Bumper plate)

Week #3: Deadlift (from floor): Work to a 3 Rep Max

Week #4: Deadlift Rack Pull: Work up to a 1 Rep Max (Set up in a rack or off of mats; should be at mid-shin level)

Week #5: Sumo Deadlift (wider stance, feet pointed out at a 45 degree angle): Work to a 1 Rep Max

Week #6: Conventional Deadlift (narrow stance): Work to a 1 Rep Max

CONDITIONING: TEMPO

Russian Split Squats: 3 sets of 5-8 reps (3 count down & explode up)

Walking Lunges at Bodyweight or add Vest: 5 minutes straight

GOLDEN ERA 5 SET TRI-SET Pull-downs (Wide Grip): 15 reps DB Pullovers: 15 reps 1 Arm Rows: 20 reps

POSTERIOR CHAIN & CORE CONDITIONING GHD: Max reps (over 12 reps Add Weight) Back Extensions: 15 reps (add weight if needed) Hamstring Curls: 5 sets of 20 reps Toes 2 Bar: 4 sets of 12 reps (add weight if needed)

WALKING LUNGES 400-800m

FRONT SQUAT Work to a 1 Rep Max with a Quick Pause, With Belt

WARMUP: 3-4 SETS DB Flat Bench: 20 reps light Med-grip Pull-downs: 20 reps light Rear Delt Fly: 20 reps light Straight Bar Pushdown: 20 reps light Band Pull Aparts: 20 reps

INCLINE BARBELL BENCH To a MAX 10-3-3-3-1-1-1 reps

Week 1: Close Grip to a MAX Week 2: Med to Wide to a MAX Week 3: 3 Rep MAX Week 4: 10 Rep MAX Week 5: Pause to a MAX

CONDITIONING - TEMPOS

5 SET SUPERSET Chest Supported DB rows: (8 rows while hold the other statically) Rear Delt Fly (5 count squeeze): 8 reps

5 SET GOLDEN ERA TRI-SET Seated Rows – Long Bar with Bench Grip Width: 12-15 reps Triceps Pushdowns: 15-20 reps Barbell Curls: 15-20 reps

5 SET GOLDEN ERA SUPERSET Chest Flys: 15-20 reps Cable Flys: 15-20 reps

WALKING LUNGES 400-800m

WARMUP: 2-3 SETS LIGHT Military Press:  20 reps Rear Delt Flys: 20 reps Lateral Raises: 20 reps

 OVERHEAD PRESS MAX

Reps TO A MAX 10-3-3-3-1-1-1

1. Strict Press standing
2. Push Press (front)
3. Push Press (behind the head)
4. Seated Military Press
5. 10-Rep Seated Military Press
6. 1 Rep Seated Military Press

TEMPO (4-6 sets) Arnold Press: 4 sets of 6 reps 3-5 count eccentric

Rear Delt Flys: 4 sets of 8 reps 5 count squeeze

FRONT SQUAT Work up to a Heavy Triple

6 SET GOLDEN ERA TRI-SET Lying Side Laterals: 15-20 reps Cable Laterals: 15-20 reps Lateral Raises: 15-20 reps

WALKING LUNGES 400-800m

WARMUP: 3-4 SETS Hamstring Curls: 15 reps Back Extensions:15 reps

BACK SQUAT Conjuagte Below -- 6 weeks

Wk1: 10 Rep Max Wk2: 1 Rep Pause Squat Wk3: 3 Rep Max Wk4: 1 Rep Regular Max Wk5: Serrano Squat – 3 count 3 stops (see video) Wk6: Back Squat 3x20 reps

SUMO DEADLIFT 3 Rep Max – reset each reps Against bands or chains if you have available

CONDITIONING CIRCUIT: 3-5 SETS Box Jump w/ weight: 5x5 (20" box) Max Rep GHDs Hamstring Curls: 20 reps

GOLDEN ERA VOLUME (10x10 – 10 second rest) Leg Extensions

(10x10 – 10 second rest) Calf raises

3 SET SUPERSET Toes 2 Bar: 10 reps Weighted Crunches: 25 reps

WALKING LUNGES 400-800m

FRONT SQUAT Work to a 1 Rep Max ; No Pause

GOLDEN ERA UPPER BODY: 5 SET TRI-SET Incline Barbell Press: 12 reps medium, 12 reps wide T Bar Row: Close 20 reps, Wide 20 reps Rear Delt Flys 20 reps

5 SET TRI-SET Flat Chest Fly’s: 15-20 reps Seated Rows: 15-20 reps Laterals Raise: 20 reps

5 SET TRI-SET Barbell Curls: 12 reps close, 12 reps wide Triceps Pushdowns: 12 reps close, 12 reps wide

-       Triceps Rope pushdowns (20 reps)

5 SET TRI-SET Preacher Curls: 12-20 reps Bench Dips: 20 reps Weighted Crunches: 20 reps

5 SET TRI-SET Push-ups: 20 reps BW Skulls: 12 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800m