{"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":"
<\/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":"\n