STRAIGHT POWER V.24

WARMUP — 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Squat Hold: 3 x 1:00 Arrows & T's: 3 x 20 each

FIRST 2 WEEKS: SQUAT THRU BANDS Week 1: 1RM with a 5 count Week 2: 1RM with a 1 count

SECOND 2 WEEKS: NO BANDS Week 1: 1RM with a 5 count Week 2: 1RM with a 1 count

-- ACCESSORY WORK -- 5 SET SUPERSET Front Rack Barbell Lunges: 8 reps each leg 1 Leg DB or KB RDLs: 10 reps each leg

SLED DRAG (FACE SLED) 400m HEAVY

POSTERIOR -- 5 SETS EACH Reverse Hyper: 15-20 reps DB Split Squats: 10 reps each leg

ABZ -- 5 SETS EACH Ab Wheels: 15 reps Tempo Ab Pulldowns: 12-15 reps *Tempo: 3 seconds up & down

WARMUP — 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Squat Hold: 3 x 1:00 Arrows & T's: 3 x 20 each

FIRST 2 WEEKS: BENCH THRU BANDS Week 1: 1RM with a 5 count Week 2: 1RM with a 1 count

SECOND 2 WEEKS: NO BANDS Week 1: 1RM with a 5 count Week 2: 1RM with a 1 count

XTRA CHEST & ACCESSORY

5 SET SUPERSET DB Incline Bench: 15 reps Tempo Seated Rows: 10 reps *Tempo: 5 ct. each way

5 SET QUAD-SET DB Decline Bench Press: 12 reps Weighted Pull-ups: 8 reps Heavy DB Pullovers: 10 reps Straight Bar Pushdowns: 15 reps

WALKING LUNGES 400m (you choose the weight)

POSTERIOR -- 5 SETS EACH Reverse Hyper: 15-20 reps DB Split Squats: 10 reps each leg

ABZ -- 5 SETS EACH Ab Wheels: 15 reps Tempo Ab Pulldowns: 12-15 reps *Tempo: 3 seconds up & down

WARMUP — 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Squat Hold: 3 x 1:00 Arrows & T's: 3 x 20 each

SINGLE LEG WORK

5 SET SUPERSET BB or DB Step-ups: 8 reps each leg (20-24" box depending on height) 1 Leg DB RDL's: 10-12 reps each leg

5 SET SUPERSET Seated Box Jumps: 5 reps Barbell Lunges: 12 total reps

NO SLED/LUNGES

POSTERIOR -- 5 SETS EACH Reverse Hyper: 15-20 reps DB Split Squats: 10 reps each leg

ABZ -- 5 SETS EACH Ab Wheels: 15 reps Tempo Ab Pulldowns: 12-15 reps *Tempo: 3 seconds up & down

WARMUP — 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Squat Hold: 3 x 1:00 Arrows & T's: 3 x 20 each

FIRST 2 WEEKS = PAUSE PULLS Week 1: Pause 2" off ground (3 sec.) Week 2: Pause at knee (3 sec.) *SUMO OR CONVENTIONAL*

SECOND 2 WEEKS = REGULAR REP Week 3: 2 Rep Max SUMO STANCE Week 4: 2 Rep Max CONV. STANCE *RESET AFTER EACH REP

5 SET SUPERSET Leg Press: 15 reps GHD: 10-15 reps WEIGHTED

Kettlebell Swings Eye-Level: 5x15 reps *Go Heavy on these *Rest 1:00 between

WALKING LUNGES 800m w/ bodyweight

POSTERIOR -- 5 SETS EACH Reverse Hyper: 15-20 reps DB Split Squats: 10 reps each leg

ABZ -- 5 SETS EACH Ab Wheels: 15 reps Tempo Ab Pulldowns: 12-15 reps *Tempo: 3 seconds up & down

WARMUP — 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Squat Hold: 3 x 1:00 Arrows & T's: 3 x 20 each

5 SET TRI-SET Behind the Neck Press: 12-15 reps Arnold Cheat Curls: 15 reps Rope Pushdowns: 15 reps

5 SET TRI-SET Rear Delt Fly: 15 reps EZ Bar Preacher Curl: 15 reps Heavy DB Rollbacks: 15 reps

SLED DRAG (FACE SLED) 800m you pick the weight

POSTERIOR -- 5 SETS EACH Reverse Hyper: 15-20 reps DB Split Squats: 10 reps each leg

ABZ -- 5 SETS EACH Ab Wheels: 15 reps Tempo Ab Pulldowns: 12-15 reps *Tempo: 3 seconds up & down

WARMUP — 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Squat Hold: 3 x 1:00 Arrows & T's: 3 x 20 each

HEAVY 1 ARM FARMER'S CARRY *80 Feet as Heavy as Possible *4 Sets on Each Arm

3 SET CIRCUIT Pull-ups: 10 reps Goblet Squats: 15 reps (hold in front) Bench Dips: 20 reps

POSTERIOR -- 3 SETS EACH Reverse Hyper: 15-20 reps DB Split Squats: 10 reps each leg

ABZ -- 5 SETS EACH Ab Wheels: 15 reps Tempo Ab Pulldowns: 12-15 reps *Tempo: 3 seconds up & down