{"id":3894363,"date":"2020-02-18T15:39:27","date_gmt":"2020-02-18T20:39:27","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=sp_workout&p=3894363"},"modified":"2020-02-18T15:39:27","modified_gmt":"2020-02-18T20:39:27","slug":"straight-power-v-47","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-47\/","title":{"rendered":"STRAIGHT POWER V.47"},"content":{"rendered":"","protected":false},"featured_media":3894364,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":3894364,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2020\/02\/tonofarticlesGStraightpower.jpeg","sizes":{"thumbnail":{"file":"tonofarticlesGStraightpower-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-150x150.jpeg"},"medium":{"file":"tonofarticlesGStraightpower-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-300x200.jpeg"},"medium_large":{"file":"tonofarticlesGStraightpower-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-768x512.jpeg"},"small-thumb":{"file":"tonofarticlesGStraightpower-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-400x200.jpeg"},"medium-thumb":{"file":"tonofarticlesGStraightpower-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-600x300.jpeg"},"blog-large":{"file":"tonofarticlesGStraightpower-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-768x400.jpeg"},"woocommerce_thumbnail":{"file":"tonofarticlesGStraightpower-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-350x400.jpeg"},"woocommerce_single":{"file":"tonofarticlesGStraightpower-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"tonofarticlesGStraightpower-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-100x100.jpeg"},"shop_catalog":{"file":"tonofarticlesGStraightpower-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-350x400.jpeg"},"shop_single":{"file":"tonofarticlesGStraightpower-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-350x233.jpeg"},"shop_thumbnail":{"file":"tonofarticlesGStraightpower-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1574772615","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":3894363,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/02\/tonofarticlesGStraightpower.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS TOTAL<\/em><\/strong>
\nReverse Hypers: 15 reps
\nGoblet Squats: 15 reps
\nBand Face Pulls: 25 reps<\/p>\n

 <\/p>\n

BENCH PRESS
\n<\/strong>Week 1: Incline Bench | 2 Rep Max
\nPause both reps<\/strong><\/p>\n

Week 2: Incline Bench | 2 Rep Max
\n1st rep paused 1 second, 2nd rep regular<\/strong><\/p>\n

Week 3: Flat Bench | Work to a 2 Rep Max\u00a0thru Bands<\/strong>
\nPause both reps<\/strong><\/p>\n

Week 4: Flat Bench | Work to a 2 Rep Max\u00a0thru Bands<\/strong>
\n1st rep paused 1 second, 2nd rep regular<\/strong><\/p>\n

CHEST & BACK POWER \u2014 5 SET TRI-SET<\/strong>
\nWeighted Dips: 10 reps
\nHeavy Lat Pulldowns: 10 reps\u00a0overhand<\/strong>, 10 reps\u00a0underhand<\/strong>
\n2-Stop Push-ups (halfway & all the way down): 10 reps<\/p>\n

MORE VOLUME \u2014 3 SET SUPERSET<\/strong>
\nDB Chest-supported Rows: 20 reps
\nCable Crossovers: 25 reps
\nBand Pull Aparts: 30 reps<\/p>\n

GPP WORK \u2014 5 SETS EACH
\n<\/strong>Weighted Back Extensions:\u00a08 reps\u00a0heavy<\/strong>
\nLeg Raises: 10 reps (chest-height)
\nAb Crunches: 12 reps\u00a0heavy<\/strong><\/p>\n

WALKING LUNGES<\/strong>
\n400-800m<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS TOTAL<\/em><\/strong>
\nReverse Hypers: 15 reps
\nGoblet Squats: 15 reps
\nBand Face Pulls: 25 reps<\/p>\n

 <\/p>\n

DEADLIFTS
\n<\/strong><\/p>\n

Week 1: Conventional Deficit Pull \u2013\u00a04 inches<\/strong>
\nWork to a 2\u00a0REP MAX<\/strong><\/p>\n

Week 2: Sumo Deficit Pull \u2013\u00a04 inches<\/strong>
\nWork to a\u00a02<\/strong>\u00a0REP MAX<\/strong><\/p>\n

Week 3: No Deficit to a\u00a0MAX<\/strong>
\n1 Conventional + 1 Sumo Deadlift<\/p>\n

Week 4: Volume Work
\nStiff Leg Deadlift – 5×10 reps<\/p>\n

 <\/p>\n

LEG PUMP \u2014 4 SETS EACH<\/strong>
\nWeighted Glute Bridges
\n15 reps<\/p>\n

Bulgarian Split Squats
\n5 reps\u00a0per leg<\/strong><\/em>
\n<\/em>5 seconds down<\/p>\n

5 SET SUPERSET<\/strong>
\nLeg Press: 15 reps close-stance
\nGlute Ham Raises: 10 reps (weighted if possible<\/strong>)<\/p>\n

 <\/p>\n

GPP WORK \u2014 5 SETS EACH
\n<\/strong>Weighted Back Extensions:\u00a08 reps\u00a0heavy<\/strong>
\nLeg Raises: 10 reps (chest-height)
\nAb Crunches: 12 reps\u00a0heavy<\/strong><\/p>\n

WALKING LUNGES<\/strong>
\n400-800m<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS TOTAL<\/em><\/strong>
\nReverse Hypers: 15 reps
\nGoblet Squats: 15 reps
\nBand Face Pulls: 25 reps<\/p>\n

 <\/p>\n

5 SET SUPERSET
\n<\/strong>Weighted Box Jumps: 5 reps (use 20 inch box)
\nSuitcase KB Deadlifts: 10 reps\u00a0per side
\n<\/strong><\/em>Goblet Squats: 15 reps<\/p>\n

\n

BACK SESH: 5 SETS<\/strong>
\nRope Face Pulls: 20 reps
\n1-Arm DB Rows: 10 reps\u00a0each arm<\/strong>
\nDB Arrows: 15 reps
\nDB T’s: 15 reps<\/p>\n

 <\/p>\n

 <\/p>\n

GPP WORK \u2014 5 SETS EACH
\n<\/strong>Weighted Back Extensions:\u00a08 reps\u00a0heavy<\/strong>
\nLeg Raises: 10 reps (chest-height)
\nAb Crunches: 12 reps\u00a0heavy<\/strong><\/p>\n

SLED WORK: 4 SET SUPERSET<\/strong>
\nDrag 1 minute
\nWalk 1 minute<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS TOTAL<\/em><\/strong>
\nReverse Hypers: 15 reps
\nGoblet Squats: 15 reps
\nBand Face Pulls: 25 reps<\/p>\n

 <\/p>\n

BACK SQUAT \u2014 WORK TO A MAX ALL WEEKS<\/strong>
\nWeek 1: Low Bar | 3 Rep Max
\nPause all three reps (1 second pause)<\/strong><\/p>\n

Week 2: Low Bar Squat | Work to a 2 Rep Max
\nPause both reps (5 second pause)<\/strong><\/p>\n

Week 3: Low Bar Box Squat | 5×3
\nWork at 70-75%<\/strong><\/p>\n

Week 4: Low Bar | Work up to a MAX<\/strong><\/p>\n

 <\/p>\n

GERMAN VOLUME TRAINING<\/strong>
\nLeg Extensions: 10×10 reps<\/p>\n

Hamstring Curls: 10×10 reps<\/p>\n

 <\/p>\n

 <\/p>\n

GPP WORK \u2014 5 SETS EACH
\n<\/strong>Weighted Back Extensions:\u00a08 reps\u00a0heavy<\/strong>
\nLeg Raises: 10 reps (chest-height)
\nAb Crunches: 12 reps\u00a0heavy<\/strong><\/p>\n

WALKING LUNGES<\/strong>
\n400-800m<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS TOTAL<\/em><\/strong>
\nReverse Hypers: 15 reps
\nGoblet Squats: 15 reps
\nBand Face Pulls: 25 reps<\/p>\n

 <\/p>\n

BEHIND THE NECK MILITARY PRESS<\/strong>
\n20-15-12-10-8
\n*25-30 DB Chest-supported Shrugs after every set*<\/strong><\/p>\n

5 SET CIRCUIT<\/strong>
\nBand Pushdowns: 30 reps
\nDB Neutral Press: 10 reps
\nDB Regular Press: 10 reps
\nBand Face Pulls: 30 reps
\nDB Lateral Raises: 15 reps
\nDB Front Raises: 15 reps
\nDB Curls: 30 reps<\/p>\n

 <\/p>\n

 <\/p>\n

GPP WORK \u2014 5 SETS EACH
\n<\/strong>Weighted Back Extensions:\u00a08 reps\u00a0heavy<\/strong>
\nLeg Raises: 10 reps (chest-height)
\nAb Crunches: 12 reps\u00a0heavy<\/strong><\/p>\n

WALKING LUNGES<\/strong>
\n400-800m<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"

WALKING LUNGES<\/strong>
\n400-800m<\/p>\n

 <\/p>\n

OR<\/strong><\/h4>\n

 <\/p>\n

SLED WALKS OR DRAGS<\/strong>
\n400-800m<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":"

WALKING LUNGES<\/strong>
\n400-800m<\/p>\n

 <\/p>\n

OR<\/strong><\/h4>\n

 <\/p>\n

SLED WALKS OR DRAGS<\/strong>
\n400-800m<\/p>\n"}],"tab":false},"yoast_head":"\nSTRAIGHT POWER V.47 - 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-v-47\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"STRAIGHT POWER V.47 - CoryG Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-47\/\" \/>\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\/2020\/02\/tonofarticlesGStraightpower.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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-v-47\/\",\"url\":\"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-47\/\",\"name\":\"STRAIGHT POWER V.47 - 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