STRAIGHT POWER V.23

WARMUP — 3 SETS EACH Back Extensions: 10-15 reps Bodyweight Squats: 15-20 reps Plank: 1:00

BOX SQUAT FIRST TWO WEEKS Week 1: Thru Bands | 3 Rep Max Week 2: Thru Bands | 1 Rep Max

REGULAR SQUAT SECOND TWO WEEKS Week 3: No Bands | 3 Rep Max Week 4: No Bands | 1 Rep Max

5 SET SUPERSET Stiff Leg Deadlifts: 10 reps Barbell Lunges: 8 reps each arm

WALKING LUNGES 400m (weighted if possible)

5 SETS EACH Band Good Mornings: 15-20 reps Barbell RDLs: 10 reps Heavy Ab Pulldowns: 12 reps Weighted Sit-ups: 12-15 reps

WARMUP — 3 SETS EACH Back Extensions: 10-15 reps Bodyweight Squats: 15-20 reps Plank: 1:00

PAUSE BENCH PRESS FIRST 2 WEEKS Week 1: Thru Bands | 3 Rep Max Week 2: Thru Bands | 1 Rep Max

REGULAR BENCH SECOND 2 WEEKS Week 3: No Bands | 3 Rep Max Week 4: No Bands | 1 Rep Max

5 SET SUPERSET DB Flat Bench: 15 reps 1 Arm Rows: 10 reps each arm

5 SET SUPERSET Weighted Dips: 8 reps Neutral Grip Pulldowns: 15 reps

WALKING LUNGES 800 meters w/ bodyweight

5 SETS EACH Band Good Mornings: 15-20 reps Barbell RDLs: 10 reps Heavy Ab Pulldowns: 12 reps Weighted Sit-ups: 12-15 reps

WARMUP — 3 SETS EACH Back Extensions: 10-15 reps Bodyweight Squats: 15-20 reps Plank: 1:00

5 SET SUPERSET DB Step-ups: 10 reps each leg Eye-Level Kettlebell Swings: 12-15 reps

5 SET SUPERSET DB Front Squat: 10 reps Box Jumps: 5 reps

NO SLED OR LUNGES

5 SETS EACH Band Good Mornings: 15-20 reps Barbell RDLs: 10 reps Heavy Ab Pulldowns: 12 reps Weighted Sit-ups: 12-15 reps

WARMUP — 3 SETS EACH Back Extensions: 10-15 reps Bodyweight Squats: 15-20 reps Plank: 1:00

FIRST 2 WEEKS = RACK PULLS Week 1: Off 2 Plates (about 8") | 3 Reps Week 2: Off 1 Plate (about 4") | 3 Reps

SECOND 2 WEEKS = REGULAR REP Week 3: 3 Rep Max Week 4: 1 Rep Max

**SUMO OR CONVENTIONAL**

Barbell Good Mornings: 4 sets of 12 reps

Single Leg RDLs w/ KB: 4 sets of 10 each

SLED WALKS 800m (pick the weight)

5 SETS EACH Band Good Mornings: 15-20 reps Barbell RDLs: 10 reps Heavy Ab Pulldowns: 12 reps Weighted Sit-ups: 12-15 reps

WARMUP — 3 SETS EACH Back Extensions: 10-15 reps Bodyweight Squats: 15-20 reps Plank: 1:00

5 SET TRI-SET DB Arnold Press: 15 reps EZ Bar Skullcrushers: 15 reps Double DB Curls: 15 reps

5 SET TRI-SET Full Frontal Raises: 15 reps Straight Bar Pushdowns: 15 reps Arnold Cheat Curls: 15 reps

SLED WALK 400m AS HEAVY AS POSSIBLE

5 SETS EACH Band Good Mornings: 15-20 reps Barbell RDLs: 10 reps Heavy Ab Pulldowns: 12 reps Weighted Sit-ups: 12-15 reps

WARMUP — 3 SETS EACH Back Extensions: 10-15 reps Bodyweight Squats: 15-20 reps Plank: 1:00

CIRCUIT Push-ups: 30 reps Lat Pulldowns: 20 reps Box Jumps: 10 reps *Rest 1 Minute, then Repeat

FARMER'S CARRY 400 meters (pick weight) *REST 1 MIN. THEN REPEAT

5 SETS EACH Band Good Mornings: 15-20 reps Barbell RDLs: 10 reps Heavy Ab Pulldowns: 12 reps Weighted Sit-ups: 12-15 reps