STRAIGHT POWER V.39

WARMUP Walking Lunges: 3-4 minutes Push-ups: 2 sets of 20 reps Jump Squats: 2 sets of 15 reps

SQUATS WEEKS 1 & 3: FRONT SQUAT WEEKS 2 & 4: BACK SQUAT

Week 1: 5 second pause to a MAX

Week 2: 5 second pause to a MAX

Week 3: 1 second pause to a MAX

Week 4: 1 second pause to a MAX

5 SET SUPERSET DB or KB Step-ups: 10 reps total Glute Ham Raises: 8-10 reps (weighted if needed)

5 SET SUPERSET DB Stiff Leg Deadlifts: 15 reps Leg Extensions: 15-20 reps

GPP & ACCESSORY: 5 SETS EACH Bodyweight Back Extensions: 20 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400-800m

WARMUP Walking Lunges: 3-4 minutes Push-ups: 2 sets of 20 reps Jump Squats: 2 sets of 15 reps

BENCH PRESS WEEKS 1 & 3: FLAT WEEKS 2 & 4: INCLINE

Week 1: Work up to a 1 REP MAX w/ 5 second pause

Week 2: Work up to a heavy set of 8 REPS

Week 3: Work up to a 1 REP MAX NO PAUSE

Week 4: Work up to a 2 REP MAX

5 SET SUPERSET Flat DB Bench: 10 reps neutral, 10 reps regular Underhand T-Bar Rows: 15 reps as heavy as possible

5 SET TRI-SET Chest-Supported ISO Rows: 10 reps on each arm Incline Chest Fly: 15 reps w/ 4 ct. pause at bottom Neutral Grip Pull-ups/Pull-downs: 10-15 reps

GPP & ACCESSORY: 5 SETS EACH Bodyweight Back Extensions: 20 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400-800m

WARMUP Walking Lunges: 3-4 minutes Push-ups: 2 sets of 20 reps Jump Squats: 2 sets of 15 reps

5 SET SUPERSET DB Arnold Press: 20/15/12/10/8 (increase weight each set) DB Front Raises: 15 reps

5 SET SUPERSET Lateral Raises: 20 reps Band Pull Aparts: 30 reps (start high on chest and work down)

5 SET SUPERSET DB T's: 15 reps DB Arrows: 15 reps

GPP & ACCESSORY: 5 SETS EACH Bodyweight Back Extensions: 20 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400-800m

WARMUP Walking Lunges: 3-4 minutes Push-ups: 2 sets of 20 reps Jump Squats: 2 sets of 15 reps

DEADLIFTS WEEKS 1 & 3: SUMO WEEKS 2 & 4: CONVENTIONAL

Week 1: Standing on 2 mats, working up to a heavy TRIPLE

Week 2: Standing on 2 mats, working up to a heavy TRIPLE

Week 3: Work up to a MAX, no mats

Week 4: Work up to a MAX, no mats

5 SET SUPERSET Single Leg RDL's (DB or Barbell): 10 reps per leg DB Lateral Step-ups: 10 reps per leg (choose weight)

5 SET SUPERSET Box Jumps (no step): 5 reps for height Eye-Level Kettlebell Swings: 15 reps

GPP & ACCESSORY: 5 SETS EACH Bodyweight Back Extensions: 20 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400-800m

WARMUP Walking Lunges: 3-4 minutes Push-ups: 2 sets of 20 reps Jump Squats: 2 sets of 15 reps

5 SET SUPERSET WARMUP Cable Curls: 20 reps V-Bar Pushdowns: 20 reps

5 SET SUPERSET Incline DB Curls: 8 reps, 5 ct. twist, 4 more on each arm Incline DB Skulls: 28 Method

5 SET QUAD-SET DB Hammer Curls: 15 reps DB Reverse Curls: 15 reps Overhead Rope Tricep Extensions: 15 reps Ring or Regular Dips: 15 reps

GPP & ACCESSORY: 5 SETS EACH Bodyweight Back Extensions: 20 reps Weighted Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400-800m

WARMUP Walking Lunges: 3-4 minutes Push-ups: 2 sets of 20 reps Jump Squats: 2 sets of 15 reps

CONDITIONING DAY: 6 SETS Barbell Military Press: 10 reps Wide-Grip Pulldowns: 15 reps Push-ups: 20 reps Air Squats: 25 reps

GPP & ACCESSORY: 5 SETS EACH Bodyweight Back Extensions: 20 reps Weighted Ab Pulldowns: 10 reps heavy

SLED WORK Max Distance in 1:00 x 4 rounds Rest 2:00 between rounds