STRAIGHT POWER V.52

WARMUP - 3 ROUNDS

KB Stiff Leg Deadlifts: 15 reps Eye-level KB Swings: 15 reps KB Squat Hold: 30 seconds

BENCH PRESS

Week 1: Flat Bench 5 sets of 5 reps | Work up in weight every set Superset w/ 15 Wide-grip Pulldowns Week 2: Incline Bench 5 sets of 5 reps | Work up in weight every set Superset w/ 15 Underhand-grip Pulldowns

Week 3: Flat Bench 5 sets of 1 rep | Work up in weight every set Work to a 1-Rep Max w/ Pause Week 4: Incline Bench 5 sets of 1 rep | Work up in weight every set Work to a 1-Rep Max w/ Pause

5 SET TRI-SET

DB Regular & Neutral Grip Bench Press: 5-6 Rep Progression Seated Cable Rows: 15 reps w/ pause at the chest

4 SET  CIRCUIT

DB Pullovers: 15 reps Wide Push-ups: 15 reps DB Chest-supported Shrugs: 15 reps DB Chest-supported Rows: 15 reps

Weighted Ab Crunches: 10x10 w/ 10 seconds rest between sets

Band or Bar Good Mornings: 5 sets of 10 reps

WALKING LUNGES

400-800m

WARMUP - 3 ROUNDS

KB Stiff Leg Deadlifts: 15 reps Eye-level KB Swings: 15 reps KB Squat Hold: 30 seconds

DEADLIFTS

CONVENTIONAL STANCE

Week 1: Mat Pulls - 3 Mats Build to a 1 Rep Max

Week 2: Mat Pulls - 2 Mats Build to a 1 Rep Max

Week 3: Mat Pulls - 1 Mat Build to a 1 Rep Max

Week 4: From the Ground, regular rep Build to a 1 Rep Max

GVT

10 seconds rest between Alternate BACK & FORTH between movements 10 sets total PER MOVEMENT

Weighted Back Extensions: 12 reps Leg Extensions: 15 reps

Single-Leg Glute Bridge: 5 sets of 8 reps per leg

Weighted Ab Crunches: 10x10 w/ 10 seconds rest between sets

WALKING LUNGES

400m

WARMUP - 3 ROUNDS

KB Stiff Leg Deadlifts: 15 reps Eye-level KB Swings: 15 reps KB Squat Hold: 30 seconds

5 SET SUPERSET

DB Walking Lunges: 5 reps per leg heavy Isometric Lunge: 45 seconds per leg

4 SET CIRCUIT

Cable Face Pulls: 25 reps Glute Ham Raises: 15 reps (weighted if needed) DB Shrugs: 25 reps Leg Curls: 15 reps

Weighted Ab Crunches: 10x10 w/ 10 seconds rest between sets

WALKING LUNGES

400-800m

WARMUP - 3 ROUNDS

KB Stiff Leg Deadlifts: 15 reps Eye-level KB Swings: 15 reps KB Squat Hold: 30 seconds

BACK SQUAT

HIGH OR LOW BAR

Week 1: Banded Box Squat 5 sets of 3 reps for speed

Week 2: Box Squat 5 sets of 3 reps working up heavy

Week 3: Banded Back Squat Work to a 1-Rep Max w/ 5-second pause

Week 4: Back Squat Work to a 1-Rep Max w/ 5-second pause

5 SET SUPERSET

Seated Box Jumps: 6 reps DB Weighted Step-ups: 10 reps total (use 20" box) DB Single-Leg Deadlifts: 5 reps per side

Weighted Ab Crunches: 10x10 w/ 10 seconds rest between sets

WALKING LUNGES

400m

WARMUP - 3 ROUNDS

KB Stiff Leg Deadlifts: 15 reps Eye-level KB Swings: 15 reps KB Squat Hold: 30 seconds

5 SET SUPERSET

Forward/Behind Shoulder Press: 10 reps both ways Alternate in front AND behind

Straight-arm Pushdowns: 20 reps

5 SET SUPERSET

DB Front Raises: 15 reps DB Front Raises HOLD: 15 seconds Band Pull Aparts: 30 reps (overhand)

5 SET SUPERSET

DB Lateral Raises: 15 reps DB Lateral Raises HOLD: 15 seconds Band Pull Aparts: 30 reps (underhand)

5 SET SUPERSET

DB Curls: 20 reps Alternate every 5 reps between regular & hammer

Incline DB Rollback/Elbows-out Press: 5-6 Rep Progression

5 SET SUPERSET

Incline DB Curls: 8 reps, 5 ct. twist, 5 more reps

Underhand Tricep Pushdowns: 20 reps

Weighted Ab Crunches: 10x10 w/ 10 seconds rest between sets

WALKING LUNGES

400-800m

WALKING LUNGES

400 meters

FARMERS CARRY

400m

WALKING LUNGES

400 meters

FARMERS CARRY

400m