STRAIGHT POWER V.17

WARMUP Run, row or bike: 5 minutes Back Extensions: 3 sets of 15 reps Band Good Mornings: 3 sets of 15 reps   DEADLIFTS -- ALL CONVENTIONAL (CLOSE STANCE) Week 1: Stand on 2 plate ; Work to a Heavy Double Week 2: Stand on 1 plate ; Work to a Heavy Double Week 3: No Deficit ; Work to Heavy Double Week 4: No Deficit ; Work to Heavy Single *2 Plates= 4" deficit | 1 Plate= 2" deficit   ACCESSORY WORK -- 4 SETS EACH Barbell Stationary Lunges: 8 reps each leg Barbell Good Mornings: 8-10 reps Dumbbell or Barbell Step-ups: 8-10 reps each leg   GPP WORK -- 5 SETS EACH Back Extensions: 15 reps Glute Ham Raises: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps   WALKING LUNGES *400m (weighted if possible)

WARMUP Jump Rope: 5 minutes Ring or regular push-ups: 10-15 reps   BENCH Week 1: Wide Grip w/ Pause | Work to a 1 Rep Max Week 2: Wide Grip no Pause | Work to a 1 Rep Max Week 3: Regular Grip w/ Pause | Work to a 1 Rep Max Week 4: Regular Grip no Pause | Work to a 1 Rep Max   5 SET SUPERSET ISO Dumbbell Rows: 10 reps each arm Wide Grip Incline Bench Press: 10 reps   4 SET TRI-SET Rear Delt Fly: 12-15 reps Bench or Regular Dips: 20 reps Dumbbell Pullovers: 15 reps   GPP WORK -- 5 SETS EACH Back Extensions: 15 reps Glute Ham Raises: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps

WARMUP Run, row or bike: 5 minutes Band Good Mornings: 3 sets of 15 reps Back Extensions: 3 sets of 15 reps   4 SETS EACH 1 Arm Farmer's Carry: 200m (switch arms) Underhand Grip Chin-ups: 10 reps   5 SETS Prowler or Sled Push: 200m Heavy   3 SETS EACH Barbell Good Mornings: 12 reps Dumbbell Walking Lunges: 10 reps each leg   GPP WORK -- 5 SETS EACH Back Extensions: 15 reps Glute Ham Raises: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps    

WARMUP Run, row or bike: 5 minutes Band Good Mornings: 3 sets of 15 reps Back Extensions: 3 sets of 15 reps   BACK SQUAT Week 1: High Bar Box Squat | 1 Rep Max Week 2: Low Bar Back Squat | 5 Second Pause Week 3: High Bar Back Squat | 1 Rep Max Week 4: Low Bar Back Squat w/ 1 sec. pause | 1 Rep Max   5 SETS EACH Stiff Legged Deadlifts: 10-15 reps Leg Press: 15-20 reps   GPP WORK -- 5 SETS EACH Back Extensions: 15 reps Glute Ham Raises: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps   WALKING LUNGES *400-800m (weighted if possible)

WARMUP Light Dumbbell Shoulder Press: 50 reps Regular Push-ups: 2 sets of 25 reps   PRESS Week 1: Seated Arnold Press | Work to a Heavy Set of 8 reps Week 2: Seated Behind the Neck Press | Work to a Heavy Set of 8 reps Week 3: Seated Dumbbell Press | Work to a Heavy Set of 5 reps Week 4: Seated Behind the Neck Press | Work to a Heavy Set of 5 reps   5 SET SUPER-SET Side Lying Laterals: 10 reps each arm Face Pulls: 20 reps   5 SET SUPER-SET Skullcrushers: 10 reps each (behind head, forehead, chin) Incline Dumbbell Curls: 8 reps, 5 ct. twist, 4 more each   4 SET QUAD-SET Band Pushdowns: 20 reps Dips: 15-20 reps Forehead Curls: 12 reps (pause at top) Underhand Grip Pulldowns: 15 reps   GPP WORK -- 5 SETS EACH Back Extensions: 15 reps Glute Ham Raises: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps   SLED DRAG (FACE SLED) *400-800m

WARMUP Run, row or bike: 5 minutes Band Good Mornings: 3 sets of 15 reps Back Extensions: 3 sets of 15 reps   400-800m Sled Walk   4 SETS 200m Overhead Dumbbell Carry (switch arms)   5 SET CIRCUIT Box Jumps (24" or Higher): 10 reps Kettlebell Swings: 10 reps (Heavy, eye level) Pull-ups: 10 reps *Rest 1 minute between rounds   GPP WORK -- 5 SETS EACH Back Extensions: 15 reps Glute Ham Raises: 12-15 reps Ab Wheels: 15 reps Ab Pulldowns: 15 reps