STRAIGHT POWER V.42

WARMUP: 2-3X THROUGH Kettlebell Deadlifts: 15-20 reps Plank Holds: 20 sec. elbows, 20 sec. hands Walking Lunges: 1-3 minutes

LOW BAR BACK SQUAT (NO BANDS) 1, 1, 1, 1, 1, 1 reps *ALL WEEKS WORK TO A 1 REP MAX*

Week 1: 5 second descent, 5 second pause explode up

Week 2: 5 second descent, 3 second pause explode up

Week 3: 5 second descent, 1 second pause explode up 

Week 4: Regular Rep to a MAX

PUMP WORK

5 SET SUPERSET DB Split Squats (rear foot elevated): 8-10 reps per leg Barbell Stiff Leg Deadlifts: 15 reps

4-5 SET SUPERSET Leg Curls: 20 reps Leg Extensions: 20 reps

ACCESSORY: 5 SETS EACH Barbell RDLs: 10-15 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m Bodyweight

WARMUP: 2-3X THROUGH Kettlebell Deadlifts: 15-20 reps Plank Holds: 20 sec. elbows, 20 sec. hands Walking Lunges: 1-3 minutes

BENCH PRESS 1, 1, 1, 1, 1, 1 reps *ALL WEEKS WORK TO A 1 REP MAX*

Week 1: FLAT BENCH 5 second descent, 3 second pause explode up

Week 2: INCLINE BENCH 5 second descent, 3 second pause explode up

Week 3: FLAT BENCH 1 second pause to a MAX

Week 4: INCLINE BENCH 1 second pause to a MAX

PUMPZ WORK: 5 SET TRI-SET Incline DB Flys: 15 reps DB Pullovers: 15 reps Cable Crossovers or Chest Machine: 15 reps

VOLUME: 5 SET SUPERSET Flat or Incline DB Bench: 15 reps as heavy as possible Chest-supported DB Rows: 15 reps heavy

XTRA 3-4 SET SUPERSET (LOW REST) Straight-Arm Pushdowns: 25 reps Push-ups (deficit if necessary) 25 reps

ACCESSORY: 5 SETS EACH Barbell RDLs: 10-15 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m Bodyweight

WARMUP: 2-3X THROUGH Kettlebell Deadlifts: 15-20 reps Plank Holds: 20 sec. elbows, 20 sec. hands Walking Lunges: 1-3 minutes

ONE TIME THROUGH - 50 REPS PER EXERCISE *Don't move to the next movement until you completed ALL REPS*

DB Full Frontal Raises DB Arrows Barbell Military Press (behind head) DB Lateral Raises Rope Face Pulls Barbell Military Press (in front)

ACCESSORY: 5 SETS EACH Barbell RDLs: 10-15 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m Weighted

WARMUP: 2-3X THROUGH Kettlebell Deadlifts: 15-20 reps Plank Holds: 20 sec. elbows, 20 sec. hands Walking Lunges: 1-3 minutes

PREP WORK: 3-5 SET SUPERSET Reverse Hypers: 10-20 reps Eye-Level Kettlebell Swings: 15-20 reps

DEADLIFTS (ANY STANCE) *If you have Red Mini-bands, use them* ALL Weeks to a MAX 1, 1, 1, 1, 1, 1, 1 reps

Week 1: Mat Pull (bar below knee) to a MAX

Week 2: Mat Pull (bar above knee) to a MAX

Week 3: Pause 3 seconds above knee, to a MAX

Week 4: Regular Rep to a MAX

5 SET SUPERSET Weighted Box Step-ups: 8 reps per leg DB Stiff Leg Deadlifts: 15-20 reps heavy

3-5 SET SUPERSET Barbell Stationary Lunges: 10 reps per leg Single Leg Hamstring Curls: 15 reps per leg

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

WALKING LUNGES 400m Bodyweight

WARMUP: 2-3X THROUGH Kettlebell Deadlifts: 15-20 reps Plank Holds: 20 sec. elbows, 20 sec. hands Walking Lunges: 1-3 minutes

3-5 SET TRI-SET Double DB Reverse Curls: 10-15 reps Double DB Regular Curls: 10-15 reps Band Pushdowns: 30 reps

5 SET SUPERSET Incline DB Curls: 8 reps, 5 ct. twist, 4 more on each arm One-Arm Pushdowns: 15 reps per arm

3 SET CIRCUIT FINISHER EZ Bar Preacher Curls: 10 reps Bench Dips: 20 reps (weighted if possible) Cable Curls w/ Rope Attachment: 10-20 reps Narrow-grip Bench Press: 20 reps

ACCESSORY: 5 SETS EACH Barbell RDLs: 10-15 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400m Bodyweight

WARMUP: 2-3X THROUGH Kettlebell Deadlifts: 15-20 reps Plank Holds: 20 sec. elbows, 20 sec. hands Walking Lunges: 1-3 minutes

CONDITIONING & GPP

5 SET SUPERSET (KEEP REST LOW) Farmer's Carry: 100 meters

Front Rack KB Carry: 100 meters (elbows down, fists under chin)

5 SET SUPERSET (KEEP REST LOW) Sled Drag: 100 meters

Sled Walk: 100 meters

BODYWEIGHT CIRCUIT (OPTIONAL): 2X THROUGH Bodyweight Walking Lunges: 30 reps each leg Bodyweight Air Squats: 25 reps Push-ups: 20 reps Pull-ups: 15 reps