Straight Power &; V.18

WARMUP Run, row or bike: 5 minutes Back Extensions: 3 sets of 15 reps Band Good Mornings: 3 sets of 15 reps   DEADLIFTS —  SUMO (WIDE STANCE, TOES POINTED SLIGHTLY OUT) Week 1: Stand on 2 plate ; Work to a Heavy Double Week 2: Stand on 1 plate ; Work to a Heavy Double Week 3: No Deficit ; Work to Heavy Double Week 4: No Deficit ; Work to Heavy Single *2 Plates= 4″ deficit | 1 Plate= 2″ deficit   ACCESSORY -- 4 Set Superset Dumbbell Walking Lunges: 10 reps each leg HEAVY Leg Press: 15 reps   GPP WORK — 5 SETS EACH Back Extensions: 15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps   SLED DRAG (FACE SLED) 800 meters (try to not stop)  

WARMUP -- 3 Sets Total Continuously Regular Plank: 20 seconds Right Side Plan: 20 seconds Left Side Plank: 20 seconds Superman: 20 seconds   INCLINE BENCH Week 1: Wide Grip w/ Pause | Work to a Heavy Single Week 2: Narrow Grip w/ Pause | Work to a Heavy Single Week 3: Regular Grip ; pause first rep, regular second rep | 2 Total Reps Week 4: Regular  Grip ; No Pause Max   5 SET SUPERSET Dumbbell Winding Chest Press (on flat bench): 12 reps Heavy Seated Rows: 12-15 reps   5 SET TRI-SET Dumbbell Pullovers: 15 reps Cable Crossovers: 20 reps Dumbbell Rear Delt Fly: 15 reps   GPP WORK — 5 SETS EACH Back Extensions: 15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps   WALKING LUNGES 400m Weighted    

WARMUP Run, row or bike: 5 minutes Back Extensions: 3 sets of 15 reps   4 SET SUPERSET Dumbbell or KB Double Overhead Walk: 100m Underhand Grip Bent Over Barbell Rows: 12-15 reps   SLED PUSH INTERVALS -- 8 TOTAL SETS 30 seconds on | 30 seconds rest   3-4 SET SUPERSET Stiff Leg Deadlifts: 12-15 reps Glute Ham Raises: 12-15 reps (weighted if possible)   GPP WORK — 5 SETS EACH Back Extensions: 15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps

WARMUP Run, row or bike: 5 minutes Reverse Hyper or Band Good Mornings: 3 sets of 15 reps Back Extensions: 3 sets of 15 reps   BACK SQUAT  Week 1: High Bar Box Squat | 2 Rep Max Week 2: Low Bar Box Squat | 2 Rep Max Week 3: High Bar Back Squat | 2 Rep Max No Pause Week 4: Low Bar Back Squat | 2 Rep Max No Pause   5 SET SUPERSET Barbell Step-ups: 8 reps each leg Seated Box Jumps: 5 reps for height   GPP WORK — 5 SETS EACH Back Extensions: 15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps   WALKING LUNGES 400m Weighted

WARMUP -- 3 Sets Total Continuously Regular Plank: 20 seconds Right Side Plan: 20 seconds Left Side Plank: 20 seconds Superman: 20 seconds   PUSH PRESS -- ALL WEEKS Week 1: Behind the Neck Barbell Push Press: 5 Rep Max Week 2: Dumbbell Push Press: 10 Rep Max Week 3: Barbell in Front Push Press: 5 Rep Max Week 4: Behind the Neck Barbell Push Press: 3 Rep Max   5 SET SUPERSET 1 Arm Lateral Cable Raises: 12 reps each arm Arrows, Ts, Press: 10 reps each way   5 SET TRI-SET Cable Curls (squeeze at the top): 15 reps Dumbbell Skullcrushers: 15 reps Arnold Cheat Curls: 15 reps   4 SET TRI-SET Bench Dips 20-25 reps Hammer Curls: 10 reps each arm Rope Pushdowns: 12-15 reps   GPP WORK — 5 SETS EACH Back Extensions: 15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps   NO SLED OR LUNGES

WARMUP Run, row or bike: 5 minutes Back Extensions: 3 sets of 15 reps   5 SETS -- 1:30 REST BETWEEN EACH SET Dumbbell Farmer's Carry: 100m as Heavy as Possible   5 SET CIRCUIT Chin-ups: 10 reps Kettlebell Swings: 15 reps eye-level Push-ups: 20 reps *Rest 1:00 Between   GPP ACCESSORY — 5 SETS EACH Back Extensions: 15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps