Strong &; Jacked &; Nasty

---

https://coryg-media.web.app/progressive/id/OFga34474 GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set :Walking Lunges: 2-3 minutes     NEXT 4 WEEKS: Conjuagte Method Squat & Deadlift cluster 1,1,1,1,1,1 *I work up to a 1 Rep max using singles & 50-90lb jumps Week 1: Front Squat Max to Conventional Deadlift | 1 Rep Max | See Video Above Week 2: Back Squat to Sumo Deadlift | 1 Rep Max Week 3 : Front Squat Max to Conventional Deadlift | 1 Rep Max | See Video Above Week 4 :Back Squat to Sumo Deadlift | 1 Rep Max   8 SET SUPERSET Wide Grip Pull-ups: 10 reps 1 Arm Row: 5-8 reps   4 SET SUPERSET V-Bar Pulldowns: 12-15 reps 3 way cable pullovers: close/medium/wide - 10/10/10   4 SET TRI-SET Arrows: 10-15 reps T's: 10-15 reps Presses: 10-15 reps   A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   P.M ABZ Weighted Crunches: 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

https://coryg-media.web.app/progressive/id/TFRh34475 GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes     SQUAT: Front Squat or Back Squat: 1 count pause -- Your Choice: 1,1,1,1,1,1   BENCH PRESS Triple Stop Pause Flat Bench: 1 rep Max (watch video) Pause #1: Break the elbows Pause #2: Half way down Pause #3: 1 inch off the chest *Then touch the chest & press Example Weights: 135x3 185x3 225x3 250x3 275x1 290x1 (last week)   5 SETS Illegally Wide Grip Bench Press = 25 reps   AMRAP As Many Rounds As Possible (12-15 minute time cap) Incline Dumbbell Press: 12 reps Push-ups: 12 reps Deep Ass Chest Fly's: 12 reps (Shoot for 6-9 sets)   A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   P.M ABZ Weighted Crunches - 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

https://coryg-media.web.app/progressive/id/ckFC34546 GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes     SQUAT: Front Squat Double Max: 2,2,2,2,2,2,2   ARMZ Warmup: Bar 50 reps   8 Set Superset Comp Curls (no momentum): 3x5 reps 2x3 reps 3x1 rep Body Weight Skulls: 10 reps   5 SETS Preacher Curls: 15 reps Dumbbell Rollbacks: 20 reps   5 Sets Elbow Out Presses: 15 reps Incline Curls: 5 reps (5 twist) 3x's   Extra If you Have time: 2-3 Sets Biceps Machine or Cable Curls BLOWOUT: 30 reps Band Pushdowns: 30 reps   A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   P.M ABZ Weighted Crunches: 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

https://coryg-media.web.app/progressive/id/LMyK34628 GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set :Walking Lunges: 2-3 minutes     FRONT SQUAT/LUNGE CLUSTER (Watch Video) Front Squat: Front Rack Lunge Each Leg | Front Squat (Be Careful Take Your Time) 1,1,1,1,1   5 SETS Behind the Neck Press: 20 reps Rotator Cuff Single Dumbbell: 20 reps   5 SETS Heavy Arnold Press: 8 reps Band Pull Aparts or Face Pulls: 20 reps   AMRAP As Many Rounds As Possible (12-15 minute time cap) Lateral Raises: 15 reps Dumbbell Shrugs: 15 reps Standing Arrows: 15 reps (Shoot for 6-9 sets)   A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches WALKING LUNGES *400m or *800m   P.M ABZ Weighted Crunches: 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

https://coryg-media.web.app/progressive/id/djwM34629 GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes     Low Bar Squat: 1,1,1,1,1,1,1   5-8 SETS of EXPLOSIVE CIRCUIT: (watch video) Conventional Deadlift: 3 speed reps (we used 225-315) Weighted Low Box Jumps: 3 reps (holding dumbbells)(20-40lb & 16-20 inch box) Box Squat High Box Jumps: 3 reps (as high as 55 inches) (sitting on a 16 inch) Farmers Carries 3 sets of 200 feet A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   P.M ABZ Weighted Crunches: 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

https://coryg-media.web.app/progressive/id/NbrH35096 WARMUP -- 2 SETS GHD: 15 reps Back Extensions: 15 reps Weighted crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes   SQUAT: Front Squat 5 second Pause 1,1,1,1,1,1   Incline Bench Press: Warmup: 20 reps 6 sets Total - Super-set - Drop Set 5 reps Heavy -- Medium Grip 20 reps -- Illegally Wide Superset with: 10 Wide Grip Pull ups... Weighted If needed   6 Set Super-set: Dips: 8-15 reps - weighted if needed Chest Fly's deep: 12 reps Dumbbell Pullovers: 12-15 reps   4 Set Superset Cable Crossovers:15 reps Seated Rows: 20 reps     A.M ABZ 100 Ab Wheels - 4x25 reps 5x8 Heavy Cable Crunches   WALKING LUNGES *400m or *800m   P.M ABZ Weighted Crunches: 6-8 sets 25 reps (25lb plate behind the head) Straight Leg Lifts: 4-6 sets of 25 reps

Squat The Bar & REST