STRAIGHT POWER V.20

WARMUP Run, row or bike: 5 minutes Regular Plank on Forearms: 3 sets of 1:00 Push-ups: 3 sets of 15-20 reps 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**   CHEST SMASH — 5 SET TRI-SET Dumbbell Incline Bench: 15 reps Dumbbell Pullovers: 15 reps Cable Chest Fly: 15-20 reps ACCESSORY -- 3 SET SUPERSET Chest Fly w/ 3 count stretch: 12-15 reps Elevated Push-ups: 15-20 reps **Up on bench   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) Ab Cable Crunch: 15 reps SLED DRAG (FACE SLED) 400m HEAVY

WARMUP Run, row or bike: 5 minutes Regular Plank on Forearms: 3 sets of 1:00 Body weight Squats: 3 sets of 15 reps DEADLIFTS  Week 1: Conventional Rack Pull | Work to a Heavy set of 3 reps Week 2: Sumo Rack Pull | Work to a Heavy set of 3 reps Week 3: Conventional | Work to a 2 Rep Max ; Pause first rep, regular second rep Week 4: Sumo | Work to a 2 Rep Max ; Pause first rep, regular second rep **Pause is for 1 second** EXTRA LEG WORK -- 4 SET SUPERSET Barbell Lunges: 10 reps each leg Box Jumps: 5 reps (aim for height) 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) Ab Cable Crunch: 15 reps SLED WALK (FACE AWAY FROM SLED) 400m HEAVY

WARMUP Walking Lunges: 3 minutes Body weight Squats: 3 sets of 15-20 reps Back Extensions: 3 sets of 15 reps 5 SET SUPERSET Kettlebell Walking Lunges: 12 reps each leg (choose weight) Goblet Squats: 15 reps *Hold a DB or KB in the front 5 SET TRI-SET Heavy Lat Pulldowns: 15 reps 1 Arm Dumbbell Rows: 10 reps each arm DB Reverse Fly: 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) Ab Cable Crunch: 15 reps GPP — SLED DRAG — 8 INTERVALS 100m *1:00 Rest between each set

WARMUP Walking Lunges: 3 minutes Body weight Squats: 3 sets of 15-20 reps Back Extensions: 3 sets of 15 reps 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: 10 reps each leg 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) Ab Cable Crunch: 15 reps NO SLED OR LUNGES

WARMUP Run, row or bike: 5 minutes Regular Plank on Forearms: 3 sets of 1:00 DB Press: 1 set of 50 reps PUSH PRESS Week 1: Dumbbell | Set 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 CHASE THE PUMP -- 4 SET CIRCUIT Barbell Curls: 25 reps Straight Bar Pushdowns: 25 reps Lateral Raises: 25 reps" DB Skullcrushers: 25 reps 3 SET SUPERSET Preacher Curls: 15 reps 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) Ab Cable Crunch: 15 reps WALKING LUNGES 400m (weighted if possible)

WARMUP Walking Lunges: 3 minutes Body weight Squats: 3 sets of 15-20 reps Band Good Mornings: 3 sets of 15 reps ROW INTERVALS -- 10 SETS :40 on, :20 rest **NO ROWER = BIKE 1 ARM OVERHEAD CARRY *8 sets of 100m (4 each arm) GPP WORK — 4 SETS EACH Back Extensions: 15 reps Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar: 15 reps (weighted if possible) Ab Cable Crunch: 15 reps