STRAIGHT POWER 12.0

DEADLIFT -- CONVENTIONAL STANCE ALL WEEKS Week 1: Pause a Knee for 3 seconds ; 1 Rep Max Week 2: Off Blocks or Rack (bar sits right above knee) ; 1 Rep Max Week 3: Regular rep with Double OVERHAND grip ; 1 Rep Max Week 4: Regular rep, mixed grip ; 1 Rep Max   FRONT RACK MEDLEY -- 3 Set Superset *No Rest between movements Kettlebell or Dumbbell Front Squats: 10 reps KB or DB Lunges: 10 total reps KB or DB Step-ps: 10 total reps   5 Set Superset 1-Arm Dumbbell Rows: 10 reps Each arm Bent Over Barbell Rows: 10-15 reps   GPP -- 5 Sets Ab Pulldowns: 15 reps Back Extensions: 10-15 reps (Weighted if needed)   WALKING LUNGES 800m Weighted

Warmup (non-stop, quick) -- 3 Set Superset Good Mornings -10 reps (light 95-135) Stiff leg deadlifts - 10 reps (light 135) GHD 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)   BENCH PRESS -- FLAT BENCH ALL WEEKS Week 1: Work to a 1 Rep Max ; Wide Grip with Pause Week 2: Work to a 1 Rep Max ; Narrow Grip with Pause Week 3: Work to a 1 Rep Max ; Wide Grip regular rep Week 4: Work to a 1 Rep Max ; Narrow Grip regular rep   5 Set Superset Incline Dumbbell Bench Arnold Press: 15 reps Underhand Grip Pull-ups: 8 reps Weighted   5 Set Superset Ring Push-ups: 15 reps Seated Rows: 15-20 reps   5 Set Superset Ring Dips: 10 reps Weighted Pull-ups: 5-8 reps Heavy   GPP -- 5 Sets Ab Pulldowns: 15 reps Back Extensions -20 reps   SLED WALKS 800 meters Heavy

Warmup (non-stop, quick) -- 3 Set Superset Good Mornings -10 reps (light 95-135) Stiff leg deadlifts - 10 reps (light 135) GHD 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)   LEG KILLER -- 4 Sets for Total Time 6 step out, step back lunges 6 jumping lunges with weight 6 jumping lunges without weight 6 jump squats without weight *Rest 1 minute *Use 95 lb. bar or less for the weighted   5 Set Superset Ab Rope Pulldowns: 10-15 reps Back Extensions -20 reps   4 Set Superset Farmer's Carry: 200m (heavy) Overhead Kettlbell/Dumbbell Walks: 200m (pick weight)   WALKING LUNGES 400-800m Weighted

Warmup (non-stop, quick) -- 3 Set Superset Good Mornings -10 reps (light 95-135) Stiff leg deadlifts - 10 reps (light 135) GHD 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)   BACK SQUAT Week 1: Low Bar ; 1 Rep Max without Belt Week 2: Low Bar ; 1 Rep Max with Belt (use other gear if you want) Week 3: High Bar ; 1 Rep Max without Belt Week 4: High Bar ; 1 Rep Max with Belt (use other gear if you want)   DEADLIFT -- CONVENTIONAL STANCE *8 sets of 2 reps for speed using 50-60% of 1 Rep Max *Use Bands if you have them, if not use 70% of 1 Rep Max   5 Set Superset Kettlebell Front Rack Step-ups: 10 reps each rep Seated Rows: 12 reps (each rep pause at belly button)   GPP -- 5 Sets Ab Pulldowns: 15 reps Back Extensions -20 reps   SLED PULLS (FACE SLED) 400-800m (pick weight)

Warmup (non-stop, quick) -- 3 Set Superset Good Mornings -10 reps (light 95-135) Stiff leg deadlifts - 10 reps (light 135) GHD 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle weights if you can)   PRESS Week 1: Push Press 1 Rep Max ; in front Week 2: Push Press 1 Rep Max ; behind head Week 3: Strict Press 1 Rep Max ; in front Week 4: Strict Press 1 Rep Max ; behind head   5 Set Superset Arrows | T's | Presses: 10 reps each way Heavy Arnold Press: 12 reps   5 Set Tri-set Full Lateral Raises: 10 reps Cable Curls with Pauses at top of rep: 15 reps Rope Pushdowns: 15 reps   5 Set Superset Incline Dumbbell Curls: 8 reps each arm, twist 5 ct., then 4 more reps Dumbbell Rollbacks: 12-15 reps as heavy as possible Full Frontal Raises: 12-15 reps   WALKING LUNGES 800m Weighted

GPP -- 5 Sets Ab Pulldowns: 15 reps Ab Rollouts: 10-15 reps Glute Ham Raises: 10-15 reps (Weighted if needed) Banded Good Mornings: 15-20 reps   STABILITY WORK -- 3 Sets Each Barbell Overhead Walks: 100m (hang kettlebells from bands on the sleeves of the barbell) 1 Arm Farmer's Carry: 100m Each Arm Single Leg RDLs: 10 reps Each Leg   1 Set Each 400m Weighted Lunges 400m Sled Walk (as heavy as possible)

Bike, row, run or get outside Spend at least 15 minutes working on your mobility