STRAIGHT POWER &; V15

QUICK WARMUP -- 3 SET SUPERSET Regular Push-ups: 15 reps 1 Arm DB Rows: 10 each arm   BENCH PRESS Week 1: Flat Bench | 1 Paused + 1 Regular rep Max Week 2: Incline Bench | 1 Paused + 1 Regular rep Max Week 3: Flat Bench | 1 Rep Max Regular rep Week 4: Incline Bench | 1 Rep Max Regular rep   5 SET SUPERSET DB Flat Bench Press: 8 reps as heavy as possible Heavy T-Bar Row: 5 Reps each way HEAVY *Squeeze at Top   5 SET TRI-SET Dips: 15-20 reps Cable Crossovers: 15-20 reps Rear Delt Fly: 15 reps   1 ARM FARMER'S CARRY *5 sets of 100 ft. each arm   GPP WORK -- 5 SETS EACH Heavy Ab Pulldowns: 15 reps Ab Rollouts: 12-15 reps Glute Ham Raises: 10 reps (weighted if possible) Good Mornings: 8-10 reps   WALKING LUNGES *400m Weighted    

WARMUP -- 3 SETS EACH Band Good Mornings: 20 reps GHD Hip Extensions: 15 reps Then, 2-3 minutes of Walking Lunges   SUMO DEADLIFTS ALL 4 WEEKS Week 1: 2 Rep Max | 4" Deficit Week 2: 2 Rep Max | From Blocks/Rack (knee height) Week 3: 2 Rep Max | 2" Deficit Week 4: 2 Rep Max | Regular reps   POSTERIOR DESTROYER -- 5 SET TRI-SET Weighted DB Step-ups: 8 reps each leg Heavy Eye-level KB Swings: 12 reps Leg Press: 15 reps   GPP WORK -- 5 SETS EACH Heavy Ab Pulldowns: 15 reps Ab Rollouts: 12-15 reps Glute Ham Raises: 10 reps (weighted if possible) Good Mornings: 8-10 reps   SLED DRAG (FACE SLED) 800m Light  

WARMUP -- 3 SETS EACH Band Good Mornings: 20 reps GHD Hip Extensions: 15 reps Then, 2-3 minutes of Walking Lunges   5 SET SUPERSET Barbell Lunges: 8 reps heavy each leg Heavy Eye-level Kettlebell Swings: 12 reps   5 SET CIRCUIT DB Walking Lunges: 40 ft. Seated Box Jumps: 5 reps Stiff Leg Deadlifts: 10 reps *Low rest   5 SETS EACH Heavy Sled Push: 100 ft. 1 Arm Dumbbell Overhead Carry: 80 ft. each arm   GPP WORK -- 5 SETS EACH Heavy Ab Pulldowns: 15 reps Ab Rollouts: 12-15 reps Glute Ham Raises: 10 reps (weighted if possible) Good Mornings: 8-10 reps   WALKING LUNGES 800m No Weight or 400m With Weight      

WARMUP -- 3 SETS EACH Band Good Mornings: 20 reps GHD Hip Extensions: 15 reps Then, 2-3 minutes of Walking Lunges   BACK SQUAT -- NO BELT ALL WEEKS 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   DEFICIT SPEED DEADLIFTS *10 sets of 2 reps *Stand on a 45 lb. Bumper Plate or two 45 lb. steel plates   5 SET SUPERSET Stiff Leg Deadlifts: 10 reps (135+) Leg Press: 15 reps   GPP WORK -- 5 SETS EACH Heavy Ab Pulldowns: 15 reps Ab Rollouts: 12-15 reps Glute Ham Raises: 10 reps (weighted if possible) Good Mornings: 8-10 reps   SLED WALK 400m Heavy    

SHOULDER WARMUP -- 2 SETS Dumbbell Press: 25 reps light Dips: 10 reps   PRESS Week 1: Seated DB Press | Work to a heavy set of 8 Week 2: Seated Barbell Press | Work to a set of 3 Week 3: Standing DB Press | Work to a heavy set of 8 Week 4: Standing BB Press | Work to a set of 3   5 SET SUPERSET EZ Bar Curls: 28 Method Full Frontal Raises: 15 reps   5 SET TRI-SET Straight Bar Pushdowns: 15 reps Incline DB Curls: 8 reps, 5 ct. twist, 4 more Band Pushdowns: 20 reps   5 SET QUAD-SET Forehead Curls: 12 reps with pause at top Cable Lateral Raises: 12 reps Skullcrushers: 15 reps to forehead and behind head Cable Curls: 15 reps   WALKING LUNGES 400-800m Choice to add Weight    

WARMUP -- 3 SETS EACH Band Good Mornings: 20 reps GHD : 15 reps Then, 2-3 minutes of Walking Lunges   5 SET CIRCUIT DB Box Step-ups: 8 each leg Heavy Pull-ups or Pull-downs: 10-15 reps DB Split Squats: 8 reps each leg Deficit Push-ups: 15-20 reps *1 minute rest between   ACCESSORY WORK 1 Arm Farmer's Carry: 200m each arm DB/KB Overhead Carry: 200m each arm   GPP WORK -- 5 SETS EACH Heavy Ab Pulldowns: 15 reps Ab Rollouts: 12-15 reps Glute Ham Raises: 10 reps (weighted if possible) Good Mornings: 8-10 reps   NO SLED OR LUNGES

RECOVERY Hit 15-20 minutes of recovery to get ready for next week!