STRAIGHT POWER V.45

WARMUP: 3 SETS TOTAL Row, Bike or Lunge: 3 minutes Regular Plank on Forearms: 30 seconds Regular Plank on Hands: 30 seconds DB Stiff Leg Deadlifts: 15-20 reps light

BENCH PRESS — WORK TO A 2 MAX ALL WEEKS Week 1: Flat | Work to a 2 Rep Max ; Pause First Rep on Chest

Week 2: Flat | Work to a 2 Rep Max ; Regular Reps

Week 3: Flat | Work to a 1 Rep Max Pause Rep

Week 4: Incline | Work to a 1 Rep Regular Rep

**First 2 weeks through Mini-bands** **Pause = 1 second on chest**

CHEST VOLUME — 5 SET TRI-SET DB Incline Bench: 15 reps Straight Arm Pushdowns: 15 reps Cable Chest Fly: 15 reps w/ 4 count lower

SUPPORT WORK — 3 SET SUPERSET Dips (ring, regular or bench): 15-20 reps Regular Push-ups: 15 reps Close-stance Push-ups: 15 reps

GPP WORK — 5 SETS EACH Back Extensions: 15 reps Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar: 15 reps (weighted if possible) Weighted Ab Pulldowns: 15 reps

SLED DRAG (FACE SLED) 400m HEAVY

WARMUP: 3 SETS TOTAL Row, Bike or Lunge: 3 minutes Regular Plank on Forearms: 30 seconds Regular Plank on Hands: 30 seconds DB Stiff Leg Deadlifts: 15-20 reps light

DEADLIFTS  Week 1: Conventional Stance Rack Pull Work to a 3 REP MAX

Week 2: Sumo Stance Rack Pull Work to a 3 REP MAX

Week 3: Conventional Stance Deadlift | Work to a 2 REP MAX Pause first rep at knee, regular second rep

Week 4: Sumo Stance | Work to a 2 REP MAX Pause first rep, regular second rep

**Pause is for 1 second**

XTRA LEG WORK — 4 SETS EACH Stationary Barbell Lunges: 10 reps each leg (take bar from rack)

Seated Box Jumps: 5 reps (aim for height)

LEG PRESS 5 sets of 15 reps *Rest 30 seconds between sets

GPP WORK — 5 SETS EACH Back Extensions: 15 reps Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar: 15 reps (weighted if possible) Weighted Ab Pulldowns: 15 reps

SLED WALK (FACE AWAY FROM SLED) 400m HEAVY

WARMUP: 3 SETS TOTAL Row, Bike or Lunge: 3 minutes Regular Plank on Forearms: 30 seconds Regular Plank on Hands: 30 seconds DB Stiff Leg Deadlifts: 15-20 reps light

5 SET SUPERSET Front Rack Kettlebell Walking Lunges: 8 reps each leg (go heavy)

Goblet Squats: 10 reps *Hold a DB or KB in the front *3 count down, 3 count pause, explode up

5 SET CIRCUIT Heavy Lat Pulldowns: 15 reps Chest-supported DB Rows: 15 reps DB Arrows: 15 reps DB T's: 15 reps *Keep rest low

GPP WORK — 5 SETS EACH Back Extensions: 15 reps Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar: 15 reps (weighted if possible) Weighted Ab Pulldowns: 15 reps

GPP — SLED DRAG — 8 INTERVALS 100m as heavy as possible *1:00 Rest between each set

WARMUP: 3 SETS TOTAL Row, Bike or Lunge: 3 minutes Regular Plank on Forearms: 30 seconds Regular Plank on Hands: 30 seconds DB Stiff Leg Deadlifts: 15-20 reps light

BACK SQUAT — WORK TO A MAX ALL WEEKS Week 1: High Bar Box Squat | Work to a 2 Rep Max

Week 2: Low Bar Box Squat | Work to a 2 Rep Max

Week 3: High Bar | Work to a 1 Rep Max Pause Rep

Week 4: Low Bar | Work to a 1 Rep Max Pause Rep

5 SET SUPERSET Barbell Good Mornings: 12 reps

DB Split Squats: 6 reps each leg *3 count down, 3 count pause in bottom, explode up

GPP WORK — 5 SETS EACH Back Extensions: 15 reps Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar: 15 reps (weighted if possible) Weighted Ab Pulldowns: 15 reps

WALKING LUNGES 400-800m bodyweight

WARMUP: 3 SETS TOTAL Row, Bike or Lunge: 3 minutes Regular Plank on Forearms: 30 seconds Regular Plank on Hands: 30 seconds DB Stiff Leg Deadlifts: 15-20 reps light

PUSH PRESS Week 1: Dumbbell | 5 sets of 10 reps

Week 2: Barbell (in front) | Work to a 5 Rep Max

Week 3: Barbell (behind the head): Heavy set of 5 reps

Week 4: Barbell (in front): Work to a 3 Rep Max

**25 Band Pull Aparts between EVERY SET**

CHASE THE PUMP — 5 SET CIRCUIT Barbell Curls: 25 reps Straight Bar Pushdowns: 25 reps Lateral Raises: 25 reps DB Skullcrushers: 25 reps

3 SET SUPERSET EZ Bar Preacher Curls: 15 reps DB Arnold Press: 15 reps Band Pushdowns: 20 reps

GPP WORK — 5 SETS EACH Back Extensions: 15 reps Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar: 15 reps (weighted if possible) Weighted Ab Pulldowns: 15 reps

WALKING LUNGES 400m (weighted if possible)

CHOOSE 2

Sled Walks: 400-800 meters Walking Lunges: 400-800 meters Farmer's Carry: 400-800 meters Single-Arm KB Overhead Carry: 200 meters per arm

THEN:

Stretch / Mobility for 20 minutes