STRAIGHT POWER V.26

WARMUP Walking Lunge: 3 minutes Side Plank: 3 sets of :30 each side Push-ups: 3 sets of 15-20 reps

*FIRST TWO WEEKS*

SUMO STANCE SQUAT NO BELT Week 1: Work to a Single w/ 5 Second Pause Week 2: Work to a Double w/ 5 Second Pause on each rep

*SECOND TWO WEEKS*

SUMO STANCE SQUAT WITH BELT Week 3: Work to a Single w/ 3 Second Pause Week 4: Work to a Regular Rep No Pause

GLUTE & HAMMY WORK -- 4-5 SETS EACH Glute Ham Raises: 8-10 reps Weighted DB Step-ups (20-24" Box): 10 reps each leg

SLED DRAGS (FACE SLED) 200-400m

POSTERIOR — 5 SETS EACH Band Good Mornings: 15 reps DB Split Squats: 10 reps each leg *Rear Foot Elevated on Bench

ABZ — 5 SETS EACH Heavy Ab Pulldowns: 10 reps HEAVY Weighted Crunches: 20 reps

WARMUP Walking Lunge: 3 minutes Side Plank: 3 sets of :30 each side Push-ups: 3 sets of 15-20 reps

*FIRST TWO WEEKS*

BENCH W/ WIDE GRIP ONLY Week 1: Work to Heavy Double Pausing on each rep Week 2: Work to a Double Pause 1st Rep, Regular 2nd Rep

*SECOND TWO WEEKS*

BENCH W/ REGULAR GRIP Week 3: Work to a Heavy Double Pausing on each rep Week 4: Work to a Single with Brief Pause

SUPPORTIVE CHEST/BACK WORK

5 SET SUPERSET Incline DB Bench Press: 10-15 reps Wide Grip Pull-ups: 10-15 reps

5 SET TRI-SET Weighted Dips: 8-10 reps Heavy Incline DB Fly: 15 reps Ring or Regular Push-ups: 15-20 reps

WALKING LUNGES 400-800m

POSTERIOR — 5 SETS EACH Band Good Mornings: 15 reps DB Split Squats: 10 reps each leg *Rear Foot Elevated on Bench

ABZ — 5 SETS EACH Heavy Ab Pulldowns: 10 reps HEAVY Weighted Crunches: 20 reps

WARMUP Walking Lunge: 3 minutes Side Plank: 3 sets of :30 each side Push-ups: 3 sets of 15-20 reps

DYNAMIC WORK -- 5 SETS EACH Box Jumps: 3 reps for height Kettlebell Swings (Eye Level): 15 reps

5 SET SUPERSET Leg Curls: 15 reps Leg Extensions: 15 reps *Keep low rest periods

SLED DRAGS (FACE SLED) 800m

POSTERIOR — 5 SETS EACH Band Good Mornings: 15 reps DB Split Squats: 10 reps each leg *Rear Foot Elevated on Bench

ABZ — 5 SETS EACH Heavy Ab Pulldowns: 10 reps HEAVY Weighted Crunches: 20 reps

WARMUP Walking Lunge: 3 minutes Side Plank: 3 sets of :30 each side Push-ups: 3 sets of 15-20 reps

HOOK GRIP DEADLIFTS (ALL OVERHAND) Week 1: Work to a Heavy Double from a 4" Deficit Week 2: Work to a Heavy Double from a 2" Deficit Week 3: Work to a Heavy Single from a 2" Deficit Week 4: Work to a Heavy Single No Deficit *4" Deficit = 1 Bumper or 2 Metal 45's 2" Deficit = 25 lb. Bumper or 1 Metal 45 *Reset Each Rep... No Touch N Go

ACCESSORY WORK -- 5 SET SUPERSET Barbell Good Mornings: 8-12 reps Leg Press: 15 reps

WALKING LUNGES 400-800m

POSTERIOR — 5 SETS EACH Band Good Mornings: 15 reps DB Split Squats: 10 reps each leg *Rear Foot Elevated on Bench

ABZ — 5 SETS EACH Heavy Ab Pulldowns: 10 reps HEAVY Weighted Crunches: 20 reps

WARMUP Walking Lunge: 3 minutes Side Plank: 3 sets of :30 each side Push-ups: 3 sets of 15-20 reps

2X THROUGH DB Neutral Grip Press: 50 reps Empty Bar Curls: 50 reps Band Pushdowns: 50 reps Lateral Raises: 50 reps Incline DB Curls: 50 reps Total V-Bar Tricep Pushdowns: 50 reps **You can't move on till you complete all 50 reps at each station** *Rest 3-4 minutes then repeat

NO SLED OR LUNGES

POSTERIOR — 5 SETS EACH Band Good Mornings: 15 reps DB Split Squats: 10 reps each leg *Rear Foot Elevated on Bench

ABZ — 5 SETS EACH Heavy Ab Pulldowns: 10 reps HEAVY Weighted Crunches: 20 reps

WARMUP Walking Lunge: 3 minutes Side Plank: 3 sets of :30 each side Push-ups: 3 sets of 15-20 reps

5-6 SET CIRCUIT Wide Grip Pull-downs: 15 reps Deficit Push-ups: 15 reps Goblet Squats: 15 reps *Little or no rest between

SLED PUSHES 4 sets of 200-400 meters *Rest 2-3 minutes between

POSTERIOR — 3 SETS EACH Band Good Mornings: 15 reps DB Split Squats: 10 reps each leg *Rear Foot Elevated on Bench

ABZ — 3 SETS EACH Heavy Ab Pulldowns: 10 reps HEAVY Weighted Crunches: 20 reps