Straight Power V.16

WARMUP  Push-ups: 15 reps Band Face Pulls: 15-20 reps   FLAT BENCH -- ALL 4 WEEKS Week 1: 1 Rep Max through Bands | 1 Sec. Pause on Chest Week 2: 1 Rep Max through Bands | No Pause Week 3: 1 Rep Max, no bands | 1 Sec. Pause on Chest Week 4: 1 Rep Max, no bands | No Pause   5 Set Superset Incline Dumbbell Bench: 12-15 reps Bent Over Barbell Rows: 12-15 reps (underhand)   5 Set Tri-Set Weighted Dips: 8 reps as heavy as possible Straight Arm Pushdowns: 15 reps with pause at bottom Dumbbell Pullovers: 15 reps   GPP WORK -- 5 Sets Each Heavy Ab Pulldowns: 12-15 reps Toes to Bar (weighted if needed): 12 reps Reverse Hyper or Back Extensions: 15 reps Band Good Mornings: 15 reps   SLED WALK 400m HEAVY  

WARMUP Jump Rope: 3-5 Minutes Eye-Level Kettlebell Swings: 3 sets of 10-12 reps   DEADLIFT -- 1 Rep Max All Weeks Week 1: Work to Heavy Set of 2 reps Through Bands Week 2: Work to a Heavy Single Through Bands Week 3: Work to a Heavy Set of 2 reps, No Bands Week 4: Work to a Heavy Single, No Bands   5 Set Tri-Set Dumbbell Split Squats: 10 Each Leg Leg Press: 12-15 reps Barbell Good Mornings: 8-10 reps   GPP WORK -- 5 Sets Each Heavy Ab Pulldowns: 12-15 reps Toes to Bar (weighted if needed): 12 reps Reverse Hyper or Back Extensions: 15 reps Band Good Mornings: 15 reps   WALKING LUNGES 400-800m

WARMUP  Run, Row, Bike: 5 Minutes Air Squats: 3 sets of 10 reps Back Extensions: 3 sets of 10 reps   4 Set Superset 1 Arm Overhead Carry: 45 seconds each arm Deficit Push-up: 15 reps   4 Set Superset 1 Arm Farmer's Carry: 45 seconds each arm Dumbbell Step-ups: 8 reps each leg Heavy   4 Sets Sled Push (Prowler if you have it) -- Max Effort *1:30-2:00 Rest between each   GPP WORK -- 5 Sets Each Heavy Ab Pulldowns: 12-15 reps Toes to Bar (weighted if needed): 12 reps Reverse Hyper or Back Extensions: 15 reps Band Good Mornings: 15 reps   WALKING LUNGES  400m (weighted if needed)

WARMUP  Run, Row, Bike: 5 Minutes Air Squats: 3 sets of 10 reps Back Extensions: 3 sets of 10 reps   BACK SQUAT -- BELT ALLOWED LAST 2 WEEKS ONLY Week 1: Low Bar Box Squat | 1 Rep Max Week 2: High Bar | 1 Rep Max with 5 Second Pause Week 3: Low Bar Squat | No Pause Week 4: High Bar | 1 Rep Max with Brief Pause   5 Set Superset Stiff Legged Deadlifts: 12 reps Split Legged Squats: 10 reps each leg   GPP -- 5 Sets Each Heavy Ab Pulldowns: 12-15 reps Toes to Bar (weighted if needed): 12 reps Reverse Hyper or Back Extensions: 15 reps Band Good Mornings: 15 reps   SLED DRAG (FACE SLED) 400m Heavy

WARMUP -- 3 Sets Each Dumbbell Press: 20 reps Light Face Pulls: 15-20 reps   PUSH PRESS -- ALL BARBELL Week 1: In Front | Work to a heavy set of 5 reps Week 2: In Front | Work to a set of 3 reps Week 3: Behind the Neck | Work to a heavy set of 5 reps Week 4: Behind the Neck | Work to a set of 3 reps   5 Set Superset Arnold Press: 12 reps Heavy Cable Lateral Raises: 12 reps each arm   5 Set Superset EZ Bar Preacher Curls: 15 reps EZ Bar Skullcrushers: 10 reps forehead, 10 reps behind   5 Set Circuit Narrow Grip Bench Press: 12 reps Incline Dumbbell Curls: 8 reps, 5 ct. twist, 4 more each Band Pushdowns: 20 reps Dumbbell Full Frontal Raises: 12 reps each arm   GPP -- 5 Sets Each Heavy Ab Pulldowns: 12-15 reps Toes to Bar (weighted if needed): 12 reps Reverse Hyper or Back Extensions: 15 reps Band Good Mornings: 15 reps   NO SLED OR LUNGES

WARMUP  Run, Row, Bike: 5 Minutes Air Squats: 3 sets of 10 reps Back Extensions: 3 sets of 10 reps   5 Set Circuit (Low Rest) Weighted Lunges: 10 reps each leg Pull-ups: 15 reps Seated Box Jumps: 5 reps 1 Arm Rows: 15 reps each arm   5 Sets Kettlebell Overhead Carry: 80 ft. each arm   Farmer's Carry: 400m    GPP -- 5 Sets Each Heavy Ab Pulldowns: 12-15 reps Toes to Bar (weighted if needed): 12 reps Reverse Hyper or Back Extensions: 15 reps Band Good Mornings: 15 reps   WALKING LUNGES 400-800m (weighted if needed)    

GPP -- 2-3 LIGHT SETS Heavy Ab Pulldowns: 12-15 reps Toes to Bar (weighted if needed): 12 reps Reverse Hyper or Back Extensions: 15 reps Band Good Mornings: 15 reps   REST & RECOVER FOR MONDAY