6.0 STRAIGHT POWER- DAILY WORK- POWER 3

(KEY) DEADLIFT  (KEY) BENCH (LIGHT) SQUAT    Warm-Up Legs & Core  Bike: 5 Minutes Walking Lunges: 3 Minutes GHD: 3 sets of 8 reps Toes 2 Bar: 3 sets of 8 reps Band Pull Aparts: 100 reps or Face Pulls   SQUAT VARIATION -- FRONT SQUAT *Work up to 70% of 1 Rep Max for 2 reps with a Belt *2,2,2,2,2,2,2 reps   DEADLIFT (CONVENTIONAL STANCE) *Standing on 1 Plate ; Work to a 1 Rep Max *1,1,1,1,1,1,1 rep   BENCH PRESS *Flat Bench Press with Feet Up: Work to a 1 Rep Max *2,2,2,2,1,1,1,1,1 reps   Extra Work Sets Go Along with KEYS for the DAY 5 Set Superset GHD: 5 sets of 5 reps (weighted) Back Extensions: 5 sets of 5 reps (weighted)   5 Set Tri-set or Single Work Sets  Seated Rows: 8 reps Lying Rear Delt Raises: 8 reps Straight Bar Pushdowns: 20 reps   WALKING LUNGES: 400M with VEST

(KEY) SQUAT  (KEY) BENCH  (LIGHT) DEADLIFT    Warm-Up Legs & Core  Bike: 5 Minutes Walking Lunges: 3 Minutes GHD: 3 sets of 8 reps Toes 2 Bar: 3 sets of 8 reps Band Pull Aparts: 100 reps or Face Pulls   SQUAT -- BACK SQUAT *Work up to a 1 Rep Max ; Wrapped up   DEADLIFT (SUMO STANCE) *Working up to 70% of 1 Rep Max   BENCH PRESS *Flat Bench Press: Work to a 1 Rep Max for a Pause rep *2,2,2,2,1,1,1,1,1 rep   Extra Work Sets Go Along with KEYS for the DAY 5 Set Superset Hamstring Curls: 12 reps Leg Press: 12 reps Barbell Lunges: 12 reps   5 Set Tri-set or Single Work Sets  1 Arm Rows: 8 reps Each Arm Behind the Neck Press: 8 reps Rope Pushdowns: 20 reps

(KEY) SQUAT  (KEY) BENCH  (LIGHT) DEADLIFT    Warm-Up Legs & Core  Bike: 5 Minutes Walking Lunges: 3 Minutes GHD: 3 sets of 8 reps Toes 2 Bar: 3 sets of 8 reps Band Pull Aparts: 100 reps or Face Pulls   SQUAT VARIATION -- FRONT SQUAT *Work to a 1 Rep Max with Pause ; With Wraps & Belt   DEADLIFT (CONVENTIONAL STANCE) *Working up to 70% of 1 Rep Max   BENCH PRESS *Incline Bench Press (Close grip): Work to a 1 Rep Max *2,2,2,2,1,1,1,1,1 reps   Extra Work Sets Go Along with KEYS for the DAY 5 Set Superset GHD: 8 reps Dumbell Shrugs: 12 reps Box Squats with 135 lbs. for 12 reps   5 Set Tri-set or Single Work Sets  Lying Side Laterals: 8 reps Skull Crushers - 5 sets of 8 reps Dumbell Skull Crushers- 5 sets of 20 reps   LUNGES 400M with VEST

Warm-Up Legs & Core  Bike: 5 Minutes Walking Lunges: 3 Minutes GHD: 3 sets of 8 reps Toes 2 Bar: 3 sets of 8 reps Band Pull Aparts: 100 reps or Face Pulls   SQUAT VARIATION -- BOX SQUAT *Work up to 70% of 1 Rep Max for 2 reps with a Belt *2,2,2,2,2,2,2 reps   DEADLIFT (CONVENTIONAL STANCE) *Standing on 2 plates work to a 1 Rep Max (2 Plates: 2 Steel plates or one 45 lb. Bumper plate) *1,1,1,1,1,1,1 rep   BENCH PRESS *Flat Bench Press: Regular Rep to a 1 Rep Max *2,2,2,2,1,1,1,1,1 rep   Extra Work Sets Go Along with KEYS for the DAY 5 Set Tri-set or Single Work Sets  Hamstring Curls: 8 reps GHD: 5 reps (weighted) Back Extensions: 5 reps (weighted)   5 Set Tri-set or Single Work Sets  Seated Rows: 8 reps Lying Rear Delt Raises: 8 reps Straight Bar Pushdowns: 20 reps

(KEY) SQUAT  (KEY) BENCH  (LIGHT) DEADLIFT    Warm-Up Legs & Core  Bike: 5 Minutes Walking Lunges: 3 Minutes GHD: 3 sets of 8 reps Toes 2 Bar: 3 sets of 8 reps Band Pull Aparts: 100 reps or Face Pulls   SQUAT VARIATION -- HIGH BAR BACK SQUAT *Work up to a 1 Rep Max with a Pause ; No belt   DEADLIFT (CONVENTIONAL STANCE) *Rack Pull ; Working up to 70% of 1 Rep Max   BENCH PRESS *Flat Bench Press (Close grip): Work to a 1 Rep Max *2,2,2,2,1,1,1,1,1 reps   Extra Work Sets Go Along with KEYS for the DAY 5 Set Superset Hamstring Curls: 12 reps Leg Press: 12 reps Barbell Lunges: 12   5 Set Tri-set or Single Work Sets  Dumbell Pullovers: 8 reps Behind the Neck Press: 8 reps Bodyweight skullcrushers: 20 reps

Bike: 5 Minutes Walking Lunges: 3 Minutes GHD: 3 sets of 8 reps Toes 2 Bar: 3 sets of 8 reps Band Pull Aparts: 100 reps or Face Pulls Front Squat: Work up to a pause at 50% of 1 Rep Max

Bike: 5 minutes Walking Lunges: 3 Minutes GHD: 3 sets of 8 reps Toes 2 Bar: 3 sets of 8 reps Band Pull Aparts: 100 reps or Face Pulls Front Squat: Work up to a pause at 50% of 1 Rep Max