STRAIGHT POWER V.19

WARMUP Walking Lunges: 3 minutes Body weight Air Squats: 3 sets of 15-20 reps Band Good Mornings: 3 sets of 15 reps   DEADLIFTS -- WORK TO A MAX ALL WEEKS Week 1: Conventional | Work to a 2 Rep Max Week 2: Sumo | Work to a 2 Rep Max Week 3: Conventional | Work to a 1 Rep Max Regular Week 4: Sumo | Work to a 1 Rep Max Regular **WEEKS 1&2: First rep pause at your knee for 3 solid seconds, then complete rep.  Reset.  Second rep is a normal rep**   INSURANCE -- 4 SET SUPERSET Barbell Good Mornings: 12-15 reps (medium-wide stance) Leg Press (very narrow stance): 20 reps GPP WORK — 5 SETS EACH Glute Ham Raises: 10-15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Weighted Crunches: 20 reps   WALKING LUNGES 400m (weighted if possible)

WARMUP Run, row or bike: 5 minutes Regular Plank on Forearms: 3 sets of 1:00 Push-ups: 3 sets of 15-20 reps BENCH PRESS -- WORK TO A MAX ALL WEEKS Week 1: Flat | Work to a 2 Rep Max Week 2: Incline | Work to a 2 Rep Max Week 3: Flat | Work to a 1 Rep Max Regular Rep Week 4: Incline | Work to a 1 Rep Max Regular Rep **WEEKS 1&2: First rep, pause halfway down, pause on your chest, explode up, regular second rep   CHEST VOLUME -- 5 SET TRI-SET Dumbbell Flat Bench: 10 reps Dumbbell Incline Bench: 10 reps Dumbbell Chest Fly: 12-15 reps   4 SET SUPERSET Bench Dips: 20 reps Dumbbell Pullovers: 15 reps   GPP WORK — 5 SETS EACH Glute Ham Raises: 10-15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Weighted Crunches: 20 reps   WALKING LUNGES 400m (weighted if possible)  

WARMUP Walking Lunges: 3 minutes Body weight Air Squats: 3 sets of 15-20 reps Band Good Mornings: 3 sets of 15 reps   5 SET SUPERSET Kettlebell Front Squats: 10 reps (choose weight) Seated Box Jumps: 3-5 reps (go for height) *Hold two kettlebells in a front rack position   5 SET TRI-SET Weighted Pull-ups: 5 reps Dumbbell Lunges: 10 reps each leg 1 Arm Dumbbell Rows: 10 reps each arm   GPP -- SLED PUSHES -- 8 INTERVALS 100m *1:00 Rest between each set   GPP WORK — 5 SETS EACH Glute Ham Raises: 10-15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Weighted Crunches: 20 reps

WARMUP Walking Lunges: 3 minutes Body weight Air Squats: 3 sets of 15-20 reps Band Good Mornings: 3 sets of 15 reps   BACK SQUAT -- WORK TO A MAX ALL WEEKS Week 1: High Bar | Work to a 2 Rep Max Week 2: Low Bar | Work to a 2 Rep Max Week 3: High Bar | Work to a 1 Rep Max Regular Rep Week 4: Low Bar | Work to a 1 Rep Max Regular Rep **WEEKS 1&2: First rep pause for 2 seconds halfway down, then hit a regular rep on the second   5 SET SUPERSET Eye-level Kettlebell Swings: 12 reps HEAVY Dumbbell Weighted Box Jumps: 3 reps *Don't destroy your shins   GPP WORK — 5 SETS EACH Glute Ham Raises: 10-15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Weighted Crunches: 20 reps   WALKING LUNGES 400m (weighted if possible)

WARMUP Run, row or bike: 5 minutes Regular Plank on Forearms: 3 sets of 1:00 Dumbbell Military Press: 2 sets of 50 reps LIGHT   PRESS Week 1: Dumbbell Arnold Press (seated): Heavy set of 8 Week 2: Dumbbell Arnold Press (standing): Heavy set of 5 Week 3: Barbell in front (seated): Heavy set of 3 Week 4: Barbell in front (standing): Heavy set of 3   HYPERTROPHY WORK -- 1 SET OF EACH DB Lateral Raises: 100 reps Barbell or EZ Bar Curls: 100 reps DB Front Raises: 100 reps Straight Bar Pushes: 100 reps *YOU CAN STOP AT ANY TIME, BUT DO NOT PUT THE DUMBBELLS DOWN   4 SET TRI-SET Dumbbell Rollbacks: 15 reps Arnold Cheat Curls: 12-15 reps Face Pulls: 15 reps   GPP WORK — 5 SETS EACH Glute Ham Raises: 10-15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Weighted Crunches: 20 reps  

WARMUP Walking Lunges: 3 minutes Body weight Air Squats: 3 sets of 15-20 reps Band Good Mornings: 3 sets of 15 reps   FARMER'S CARRY -- 5 SETS -- REST 1:00 BETWEEN 100m AS HEAVY AS POSSIBLE   SLED WALK & DRAG 400m each way   GPP WORK — 5 SETS EACH Glute Ham Raises: 10-15 reps Band Good Mornings: 12-15 reps Ab Wheels: 15 reps Weighted Crunches: 20 reps