{"id":10566,"date":"2016-11-30T14:44:48","date_gmt":"2016-11-30T14:44:48","guid":{"rendered":"http:\/\/dev.corygfitness.com\/?post_type=sp_workout&p=10566"},"modified":"2016-11-30T14:44:48","modified_gmt":"2016-11-30T14:44:48","slug":"straight-power-13-0","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-13-0\/","title":{"rendered":"STRAIGHT POWER 13.0"},"content":{"rendered":"

\"screen_shot_2016-11-27_at_11-38-38_pm\"<\/p>\n","protected":false},"featured_media":0,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":null,"acf":{"daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"

MONDAY — DEADZ DAY<\/strong><\/p>\n

WARMUP — 3 SET SUPERSET<\/strong><\/p>\n

Barbell Good Mornings: 8-10 reps<\/p>\n

Eye-level Kettlebell Swings: 10-15 reps<\/p>\n

GHD Hip Extensions: 10 reps<\/p>\n

Toes to Bar: 10-12 reps (add weight if needed)<\/p>\n

 <\/p>\n

DEADLIFT — SUMO STANCE ALL WEEKS + DOUBLE OVERHAND GRIP<\/strong><\/p>\n

Week 1: Pause at knee for 3 seconds ; Work to a 1 Rep Max<\/p>\n

Week 2: Pause at knee for 3 seconds ; Work to a 1 Rep Max WITH Straps<\/p>\n

Week 3: No Pause ; Work to a 1 Rep Max from floor<\/p>\n

Week 4: No Pause ; Work to a 1 Rep Max from floor WITH Straps<\/p>\n

 <\/p>\n

POSTERIOR CHAIN ACCESSORY — 3 SET SUPERSET<\/strong><\/p>\n

Dumbbell Split Squats: 10 reps each leg (foot up on a bench)<\/p>\n

Dumbell Walking Lunges: 10 reps each leg<\/p>\n

Eye-Level Kettlebell Swings: 15 reps Heavy<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/p>\n

Seated Rows with pause: 12-15 reps<\/p>\n

Underhand Grip Pulldowns: 15 reps<\/p>\n

 <\/p>\n

GPP — 5 SET SUPERSET<\/strong><\/p>\n

Reverse Hyper or Back Extensions: 15 reps<\/p>\n

Ab Pulldowns: 15 reps<\/p>\n

Ab Rollouts: 15 reps<\/p>\n

 <\/p>\n

SLED DRAG (FACE SLED)<\/strong><\/p>\n

400-800m (Pick your own weight)<\/p>\n

 <\/p>\n

 <\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"

TUESDAY — BENCH DAYZ<\/strong><\/p>\n

WARMUP — 3 SET SUPERSET<\/strong><\/p>\n

Push-ups: 10-15 reps<\/p>\n

Toes to Bar: 10 reps (add weight if possible)<\/p>\n

Band Good Mornings: 15 reps<\/p>\n

 <\/p>\n

BENCH PRESS — INCLINE BENCH ALL WEEKS <\/strong><\/p>\n

Week 1: Barbell ; 5 second pause on both reps<\/p>\n

Week 2: Dumbbell ; 10 Rep Max<\/p>\n

Week 3: Barbell ; No Pause on both reps<\/p>\n

Week 4: Dumbbell ; 8 Rep Max<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/p>\n

Flat Dumbbell Bench: 15 reps<\/p>\n

Wide-grip Pulldowns: 15 reps<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/p>\n

Deficit Push-ups: 15-20 reps<\/p>\n

1 Arm Rows: 10 reps each arm<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/p>\n

Weighted Ring or Regular Dips: 8 reps<\/p>\n

Pull-ups: 10-12 reps<\/p>\n

 <\/p>\n

GPP — 5 SET SUPERSET<\/strong><\/p>\n

Reverse Hyper or Back Extensions: 15 reps<\/p>\n

Ab Pulldowns: 15 reps<\/p>\n

Ab Rollouts: 15 reps<\/p>\n

 <\/p>\n

 <\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"

WEDNESDAY — GPP + CONDITIONING<\/strong><\/p>\n

WARMUP — 3 SET SUPERSET<\/strong><\/p>\n

Barbell Good Mornings: 8-10 reps<\/p>\n

Eye-level Kettlebell Swings: 10-15 reps<\/p>\n

GHD Hip Extensions: 10 reps<\/p>\n

Toes to Bar: 10-12 reps (add weight if needed)<\/p>\n

 <\/p>\n

LEG SMOKER CIRCUIT — 3 SETS NO REST<\/strong><\/p>\n

Dumbbell Split Squats: 8 reps each leg (leg up on bench)<\/p>\n

Kettlebell or Dumbbell Front Rack Lunges: 10 steps each leg<\/p>\n

Air Squats: 15 reps<\/p>\n

*Rest 1 minute<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/p>\n

Ab Rollouts: 15 reps<\/p>\n

GHD Back Extension: 15 reps<\/p>\n

 <\/p>\n

GPP — 5 SET SUPERSET<\/strong><\/p>\n

Reverse Hyper or Back Extensions: 15 reps<\/p>\n

Ab Pulldowns: 15 reps<\/p>\n

Ab Rollouts: 15 reps<\/p>\n

 <\/p>\n

2 SET SUPERSET<\/strong><\/p>\n

400m Sled Walk<\/p>\n

400m Overhead Carries (Dumbbell or Kettlebell)<\/p>\n

 <\/p>\n

 <\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"

THURSDAY — POWER DAY<\/strong><\/p>\n

WARMUP — 3 SET SUPERSET<\/strong><\/p>\n

Barbell Good Mornings: 8-10 reps<\/p>\n

Eye-level Kettlebell Swings: 10-15 reps<\/p>\n

GHD Hip Extensions: 10 reps<\/p>\n

Toes to Bar: 10-12 reps (add weight if needed)<\/p>\n

 <\/p>\n

BACK SQUAT — 1 REP MAX + LOW BAR ALL WEEKS<\/strong><\/p>\n

Week 1: Through bands (no bands, work speed with 60-70%)<\/p>\n

Week 2: 5 second pause, no belt<\/p>\n

Week 3: 5 second pause, with belt<\/p>\n

Week 4: Regular rep<\/p>\n

 <\/p>\n

DEADLIFT — SUMO STANCE <\/strong><\/p>\n

*8 sets of 2 reps at 50-60% of 1 Rep Max<\/p>\n

*Weeks 1 & 3: Rack or Block Pulls | Weeks 2 & 4: Through Bands<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/p>\n

Barbell Good Mornings: 8-10 reps<\/p>\n

Underhand Grip Pulldowns: 15 reps<\/p>\n

 <\/p>\n

GPP — 5 SET SUPERSET<\/strong><\/p>\n

Reverse Hyper or Back Extensions: 15 reps<\/p>\n

Ab Pulldowns: 15 reps<\/p>\n

Ab Rollouts: 15 reps<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong><\/p>\n

*800m Weighted<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"

FRIDAY — SHOULDER + ARM PUMP<\/strong><\/p>\n

WARMUP — 3 SET SUPERSET<\/strong><\/p>\n

Barbell Good Mornings: 8-10 reps<\/p>\n

Eye-level Kettlebell Swings: 10-15 reps<\/p>\n

GHD Hip Extensions: 10 reps<\/p>\n

Toes to Bar: 10-12 reps (add weight if needed)<\/p>\n

 <\/p>\n

PUSH PRESS ALL WEEKS<\/strong><\/p>\n

Week 1: 10 Rep Max with Dumbbells Standing<\/p>\n

Week 2: 1 Rep Max with Barbell (in front)<\/p>\n

Week 3: 5 Rep Max with Dumbbells Standing<\/p>\n

Week 4: 1 Rep Max with Barbell (behind)<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/p>\n

Arnold Press: 15 reps<\/p>\n

T-Bar Rows: 10-12 reps (switch grip each set)<\/p>\n

 <\/p>\n

5 SET TRI-SET<\/strong><\/p>\n

Dumbbell Frontal Raises: 10 reps each arm<\/p>\n

Forehead Curls: 12 reps<\/p>\n

Reverse Fly: 15 reps<\/p>\n

 <\/p>\n

5 SET TRI-SET<\/strong><\/p>\n

Band Pushdowns: 20 reps<\/p>\n

Preacher Curls: 15 reps<\/p>\n

Straight Bar Pushdowns: 15 reps<\/p>\n

 <\/p>\n

SLED DRAG (FACE SLED)<\/strong><\/p>\n

*400m Heavy<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"

SATURDAY — GPP & STABILITY WORK<\/strong><\/p>\n

GPP — 5 SET SUPERSET<\/strong><\/p>\n

Reverse Hyper or Back Extensions: 15 reps<\/p>\n

Glute ham Raises: 15 reps Weighted<\/p>\n

Ab Pulldowns: 15 reps<\/p>\n

Ab Rollouts: 15 reps<\/p>\n

 <\/p>\n

STABILITY WORK — 3 SETS EACH<\/strong><\/p>\n

Reverse Hyper: 15 reps (Good Mornings if you don’t have a reverse hyper)<\/p>\n

1 Arm Farmer’s Carry: 100m each arm<\/p>\n

Weighted Step-ups: 10 reps each leg (using dumbbells or kettlebells)<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong><\/p>\n

*800-1200m (weighted if needed<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":"

SUNDAY — RECOVERY + RESET<\/strong><\/p>\n

Bike, row, light jog, etc.<\/p>\n

15-20 Minutes of mobility work<\/p>\n"}],"tab":false,"show":"no"},"yoast_head":"\nSTRAIGHT POWER 13.0 - CoryG Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/corygfitness.com\/sp_workout\/straight-power-13-0\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"STRAIGHT POWER 13.0 - CoryG Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/sp_workout\/straight-power-13-0\/\" \/>\n<meta property=\"og:site_name\" content=\"CoryG Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/corygfitness\/\" \/>\n<meta property=\"og:image\" content=\"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/11\/Screen_Shot_2016-11-27_at_11.38.38_PM-300x199.png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@corygfitness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/corygfitness.com\/sp_workout\/straight-power-13-0\/\",\"url\":\"https:\/\/corygfitness.com\/sp_workout\/straight-power-13-0\/\",\"name\":\"STRAIGHT POWER 13.0 - 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