{"id":2168228,"date":"2019-08-20T20:15:13","date_gmt":"2019-08-21T00:15:13","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=sp_workout&p=2168228"},"modified":"2019-09-25T14:43:04","modified_gmt":"2019-09-25T18:43:04","slug":"straight-power-v-43","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-43\/","title":{"rendered":"STRAIGHT POWER V.43"},"content":{"rendered":"","protected":false},"featured_media":2572777,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":2572777,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2019\/08\/NewArticle-RecoveredICYMI-copy-4-1.jpg","sizes":{"thumbnail":{"file":"NewArticle-RecoveredICYMI-copy-4-1-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-150x150.jpg"},"medium":{"file":"NewArticle-RecoveredICYMI-copy-4-1-300x200.jpg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-300x200.jpg"},"medium_large":{"file":"NewArticle-RecoveredICYMI-copy-4-1-768x512.jpg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-768x512.jpg"},"small-thumb":{"file":"NewArticle-RecoveredICYMI-copy-4-1-400x200.jpg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-400x200.jpg"},"medium-thumb":{"file":"NewArticle-RecoveredICYMI-copy-4-1-600x300.jpg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-600x300.jpg"},"blog-large":{"file":"NewArticle-RecoveredICYMI-copy-4-1-768x400.jpg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-768x400.jpg"},"woocommerce_thumbnail":{"file":"NewArticle-RecoveredICYMI-copy-4-1-350x400.jpg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-350x400.jpg"},"woocommerce_single":{"file":"NewArticle-RecoveredICYMI-copy-4-1-350x233.jpg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-350x233.jpg"},"woocommerce_gallery_thumbnail":{"file":"NewArticle-RecoveredICYMI-copy-4-1-100x100.jpg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-100x100.jpg"},"shop_catalog":{"file":"NewArticle-RecoveredICYMI-copy-4-1-350x400.jpg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-350x400.jpg"},"shop_single":{"file":"NewArticle-RecoveredICYMI-copy-4-1-350x233.jpg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-350x233.jpg"},"shop_thumbnail":{"file":"NewArticle-RecoveredICYMI-copy-4-1-100x100.jpg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1-100x100.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":2168228,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/08\/NewArticle-RecoveredICYMI-copy-4-1.jpg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
WARMUP: 3X THROUGH<\/b> <\/p>\n BACK SQUAT — STRAIGHT UP<\/strong> Week 1: Box Squat ;\u00a0Work up to a\u00a0Heavy Triple<\/strong><\/p>\n Week 2: Box Squat ; Work up to a\u00a0Heavy Single<\/strong><\/p>\n Week 3: Regular Squat ; Work up to a\u00a0Heavy Triple<\/strong><\/p>\n Week 4: Work to a 1-Rep Max, No Bands<\/strong><\/p>\n <\/p>\n TIME FOR VOLUME<\/strong><\/p>\n 10 SET SUPERSET<\/strong> 5 SET SUPERSET<\/strong> ACCESSORY: 5 SETS EACH<\/strong> WALKING LUNGES<\/strong> WARMUP: 3X THROUGH<\/b> <\/p>\n FLAT BENCH PRESS<\/strong> Week 1: Narrow Grip ; Work up to a\u00a02 Rep MAX Week 2:\u00a0Competition Grip ; Work up to a\u00a02 Rep MAX Week 3: Narrow Grip ; Work up to a\u00a01 Rep MAX<\/strong><\/p>\n Week 4: Competition Grip ; Work up to a\u00a01 Rep MAX<\/strong><\/p>\n <\/p>\n 5 SET SUPERSET<\/strong> 5 SET SUPERSET<\/strong> 5 SET SUPERSET<\/strong> BACK SUPPORT: 3 SET SUPERSET<\/strong> <\/p>\n ACCESSORY: 5 SETS EACH<\/strong> SLED WALK<\/strong> WARMUP: 3X THROUGH<\/b> <\/p>\n 5 SET SUPERSET<\/strong> <\/p>\n 5 SET SUPERSET<\/strong> <\/p>\n 2-3 SET SUPERSET<\/strong> <\/p>\n ACCESSORY: 5 SETS EACH<\/strong> WALKING LUNGES<\/strong> WARMUP: 3X THROUGH<\/b> <\/p>\n PREP WORK: 3-5 SET SUPERSET<\/strong> <\/p>\n DEADLIFTS Week 1: Pause at knee for 3 seconds ; Work to a 3\u00a0Rep MAX<\/strong><\/p>\n Week 2: Pause at knee for 3 seconds ; Work to a 2\u00a0Rep MAX<\/strong><\/p>\n Week 3: Pause at knee for 3 seconds ; Work to a 1\u00a0Rep MAX<\/strong><\/p>\n Week 4: Regular Rep to a\u00a0MAX, No Pauses<\/strong><\/p>\n 5 SET SUPERSET<\/strong> <\/p>\n 3-5 SET SUPERSET<\/strong> Weighted Back Extensions: 10-15 reps<\/p>\n <\/p>\n ACCESSORY: 5 SETS EACH<\/strong> SLED DRAGS<\/strong> WARMUP: 3X THROUGH<\/b> <\/p>\n 3 SET SUPERSET STARTER<\/strong> 5 SET SUPERSET<\/strong> 3-5 SET QUAD-SET<\/strong> <\/p>\n ACCESSORY: 5 SETS EACH<\/strong> WALKING LUNGES<\/strong> MOBILITY\/STRETCHING WORK<\/b> <\/p>\n WALKING LUNGES<\/strong>
\nDB Stiff Leg Deadlifts: 20 reps\u00a0light<\/strong>
\nAb Pulldowns: 20 reps\u00a0light<\/strong>
\nBike, Walk or Lunge: 2 minutes<\/p>\n
\nChoice of Low or High Bar
\nWeeks 1-3:\u00a0With Bands<\/strong>
\nWeek 4: No Bands<\/strong><\/p>\n
\nLeg Curls: 10 reps
\nDB or BB Stiff Leg Deadlifts
\n*Keep rest as low as you can tolerate*<\/strong><\/p>\n
\nDB Weighted Box Step-ups: 10 reps\u00a0per leg<\/strong>
\nSingle Leg KB RDLs: 10 reps\u00a0per leg<\/strong><\/p>\n
\nBarbell or Band Good Mornings: 15-20 reps
\nAb Wheels: 10 reps\u00a0w\/ pause in bottom<\/strong><\/p>\n
\n400-800 meters\u00a0(add weight if needed)<\/strong><\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"
\nDB Stiff Leg Deadlifts: 20 reps\u00a0light<\/strong>
\nAb Pulldowns: 20 reps\u00a0light<\/strong>
\nBike, Walk or Lunge: 2 minutes<\/p>\n
\n<\/strong><\/p>\n
\nPause the FIRST REP ONLY<\/strong><\/p>\n
\n<\/strong>Pause the FIRST REP ONLY<\/strong>
\n<\/strong><\/p>\n
\nIncline DB Bench Press: 15-20 reps (3 second lower)<\/strong>
\nRope Face Pulls: 20-25 reps<\/p>\n
\nWide Stance Push-ups (add deficit if necessary): 15-25 reps
\nIncline DB Flys: 15 reps w\/ pause at bottom<\/strong><\/p>\n
\nRegular Stance Push-ups (add deficit if necessary): 15-25 reps
\nBent Over Barbell Rows: 15 reps (change grips every set)<\/p>\n
\nBand Pull Aparts: 50 reps
\nDB Arrows: 25 reps<\/p>\n
\nBarbell or Band Good Mornings: 15-20 reps
\nAb Wheels: 10 reps\u00a0w\/ pause in bottom<\/strong><\/p>\n
\nFace away from sled
\n400 meters\u00a0Heavy<\/strong><\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"
\nDB Stiff Leg Deadlifts: 20 reps\u00a0light<\/strong>
\nAb Pulldowns: 20 reps\u00a0light<\/strong>
\nBike, Walk or Lunge: 2 minutes<\/p>\n
\nLateral \/ Front Raises: 5 Rep Progression
\nSeated Rows: 15-20 reps<\/p>\n
\nDB Neutral \/ Regular Press: 5 Rep Progression
\nRing Rows (feet on box): 15 reps<\/p>\n
\nBehind the Neck Barbell Press: 25 reps\u00a0light<\/strong>
\nWide Grip Lat Pulldowns: 25 reps\u00a0light<\/strong><\/p>\n
\nBarbell or Band Good Mornings: 15-20 reps
\nAb Wheels: 10 reps\u00a0w\/ pause in bottom<\/strong><\/p>\n
\n400-800 meters\u00a0(add weight if needed)<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"
\nDB Stiff Leg Deadlifts: 20 reps\u00a0light<\/strong>
\nAb Pulldowns: 20 reps\u00a0light<\/strong>
\nBike, Walk or Lunge: 2 minutes<\/p>\n
\nReverse Hypers: 10-20 reps
\nBodyweight Back Extensions: 15-20 reps<\/p>\n
\n<\/strong>No Bands ; All Conventional Stance
\nALL Weeks to a MAX
\n<\/b><\/p>\n
\nWeighted Lateral\u00a0<\/strong>Box Step-ups: 6 reps\u00a0per leg<\/strong>
\nEye-Level Kettlebell Swings: 20 reps\u00a0light-moderate weight<\/strong><\/p>\n
\nElevated Split Squats: 8 reps\u00a0per leg
\n*3 seconds down, pause 3 seconds in bottom*<\/strong><\/p>\n
\nBarbell or Band Good Mornings: 15-20 reps
\nAb Wheels: 10 reps\u00a0w\/ pause in bottom<\/strong><\/p>\n
\nFace Sled
\n400 meters\u00a0Heavy<\/strong><\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"
\nDB Stiff Leg Deadlifts: 20 reps\u00a0light<\/strong>
\nAb Pulldowns: 20 reps\u00a0light<\/strong>
\nBike, Walk or Lunge: 2 minutes<\/p>\n
\nCable or Machine Curls: 25 reps
\nV-Bar Pushdowns: 25 reps<\/p>\n
\nDB Curls: 28 Method
\nDB Rollbacks: 15 reps\u00a0Heavy<\/strong><\/p>\n
\nEmpty-bar Curls: 25 reps
\nStraight Bar Pushdowns (close-grip): 25 reps
\nDouble DB Preacher Curls: 25 reps
\nStraight Bar Pushdowns (wide-grip): 25 reps<\/p>\n
\nBarbell or Band Good Mornings: 15-20 reps
\nAb Wheels: 10 reps\u00a0w\/ pause in bottom<\/strong><\/p>\n
\n400-800 meters\u00a0(add weight if needed)<\/strong><\/p>\n"},{"day":["SATURDAY","SUNDAY"],"day_info":"","exercise_info":"
\nSpend 20-30 minutes taking care of your body<\/p>\n
\n400-800 meters\u00a0no weight<\/strong><\/p>\n"}],"tab":false},"yoast_head":"\n