{"id":741,"date":"2016-01-31T20:58:18","date_gmt":"2016-01-31T20:58:18","guid":{"rendered":"http:\/\/dev.corygfitness.com\/2016\/01\/31\/straight-power-v-3\/"},"modified":"2017-08-29T06:20:02","modified_gmt":"2017-08-29T11:20:02","slug":"straight-power-v-3","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-3\/","title":{"rendered":"STRAIGHT POWER V.3"},"content":{"rendered":"","protected":false},"featured_media":1314,"menu_order":5,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":1314,"alt_text":"SQUATLIFE 5 Cory Gregory","caption":"","description":"","media_type":"image","media_details":{"width":"800","height":"600","file":"2015\/11\/SQUATLIFE-5-Cory-Gregory.jpg","sizes":{"thumbnail":{"file":"SQUATLIFE-5-Cory-Gregory-150x150.jpg","width":"150","height":"150","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-150x150.jpg"},"medium":{"file":"SQUATLIFE-5-Cory-Gregory-300x225.jpg","width":"300","height":"225","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-300x225.jpg"},"medium_large":{"file":"SQUATLIFE-5-Cory-Gregory-768x576.jpg","width":"768","height":"576","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-768x576.jpg"},"shop_thumbnail":{"file":"SQUATLIFE-5-Cory-Gregory-150x150.jpg","width":"150","height":"150","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-150x150.jpg"},"shop_catalog":{"file":"SQUATLIFE-5-Cory-Gregory-350x400.jpg","width":"350","height":"400","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-350x400.jpg"},"shop_single":{"file":"SQUATLIFE-5-Cory-Gregory-350x400.jpg","width":"350","height":"400","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-350x400.jpg"},"small-thumb":{"file":"SQUATLIFE-5-Cory-Gregory-400x200.jpg","width":"400","height":"200","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-400x200.jpg"},"medium-thumb":{"file":"SQUATLIFE-5-Cory-Gregory-600x300.jpg","width":"600","height":"300","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-600x300.jpg"},"blog-large":{"file":"SQUATLIFE-5-Cory-Gregory-800x400.jpg","width":"800","height":"400","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory-800x400.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}},"post":741,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory.jpg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"

MAX DEADLIFT (CONJUGATE) & LOW BACK\/HAMSTRINGS<\/p>\n","exercise_info":"

*Work up to a 1 Rep Max with doubles & singles ; Use Bands if you have them each week<\/p>\n

Week #1: Sumo stance: Off the Floor<\/p>\n

Week #2: Sumo stance: Stand on 1 Mat\u00a0 (About 2″ deficit)<\/p>\n

Week #3: Sumo stance: (With Weights sitting on Mats or Rack ; Bar sitting at Mid-shin level)<\/p>\n

Week #4: Sumo stance: (Off the Floor through Bands or Chains if you have them)<\/p>\n

 <\/p>\n

THEN,<\/p>\n

 <\/p>\n

BODYWEIGHT BOX SQUATS (HIGH REP) — 5 Set Superset<\/strong><\/p>\n

*Use Belt Squat Against Bands if you have it<\/p>\n

5 sets<\/p>\n

*25 reps to a 12″ Box ( use a med ball front racked<\/p>\n

Hamstring Curls: 25 reps<\/p>\n

 <\/p>\n

4 Set Circuit<\/strong><\/p>\n

GHD or Leg Curls: 5-12 reps or both<\/p>\n

Back Extensions: 20 reps<\/p>\n

Ab Wheels: 10-25 reps<\/p>\n

Toes 2 Bar: 10-15 reps<\/p>\n

 <\/p>\n

Walking Lunges: 10 Minutes<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"

*Work up to a 1 Rep Max with doubles & singles<\/p>\n

Week #1: Close Grip Flat Barbell Bench Max<\/p>\n

Week #2: Close Grip Incline Bench Press Max<\/p>\n

Week #3: Close Grip Feet Up Flat Bench\u00a0 Press Max<\/p>\n

Week #4: Close Grip Flat Barbell Bench Press Max with Pause<\/p>\n

 <\/p>\n

Incline Dumbbell Bench Press<\/p>\n

*3 Sets of Max Reps with a Weight: 60,80,100 your call<\/p>\n

 <\/p>\n

BARBELL SHRUGS\/SIDE LYING LATERALS<\/strong><\/p>\n

*Every time you get 50 reps in shrugs you immediately do 2 sets of 10 reps with no rest of Side Lying Laterals<\/p>\n

50 reps at 135 lbs. then, 2 sets of 10 reps Side Lying Laterals<\/p>\n

50 reps at 225 lbs. then,\u00a0 2 sets of 10 reps Side Lying Laterals<\/p>\n

50 reps at 315 lbs. then, 2 sets of 10 reps Side Lying Laterals<\/p>\n

 <\/p>\n

TRICEPS — 4 Set Superset<\/strong><\/p>\n

Dumbbell Tricep Rollbacks: 12 reps Heavy<\/p>\n

Band Pushdowns: 50 reps<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"

GPP WORK (General Physical Prepardeness) -- 5 Set Superset<\/p>\n","exercise_info":"

BELT SQUAT BOX SQUAT<\/strong><\/p>\n

*Against Bands: 15-25 reps (Modify with Bodyweight plus Med Ball in Front Rack)<\/p>\n

GHD (Using a Variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n

Reverse Hyper: 10 reps or (Modify with 20 Back Extensions)<\/p>\n

Hamstring Curls with Ankle Weights or Bands: 50 reps<\/p>\n

 <\/p>\n

#LungeandLearn: 400 meters\u00a0or 10-15 minutes<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"

MAX BACK SQUAT<\/strong><\/p>\n

*Alternate high bar & low bar ; Belt & Wraps if you choose<\/p>\n

ALL SPEED After MAX REP<\/strong><\/p>\n

Back Squat: 6 sets of 2 reps with Pause or Box Squats<\/p>\n

*Against Bands if you have the option ; Medium Bands<\/p>\n

 <\/p>\n

Conventional or Sumo Deadlift: 12 sets of 2 reps (no dropping the bar)<\/p>\n

*Against bands if you have that option on all of them<\/p>\n

*Mini Bands<\/p>\n

 <\/p>\n

FOR BOTH:<\/strong><\/p>\n

Week 1: 50% Bar Weight + Bands (if no bands add 10%)<\/p>\n

Week 2: 55%<\/p>\n

Week 3: 60%<\/p>\n

Week 4: 65%<\/p>\n

 <\/p>\n

GPP WORK — 5 Set Superset<\/strong><\/p>\n

BELT SQUAT BOX SQUAT<\/strong><\/p>\n

*Against Bands: 15-25 reps (Modify with Bodyweight plus Med Ball in Front Rack)<\/p>\n

GHD (Using a Variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n

Reverse Hyper: 10 reps or (Modify with 20 Back Extensions)<\/p>\n

Hamstring Curls with Ankle Weights or Bands: 50 reps<\/p>\n

 <\/p>\n

#LungeandLearn: 400 meters\u00a0or 10-15 minutes<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"

Weeks 1 & 3<\/strong><\/p>\n

Behind the Neck Press (only touch ear lobes): 20,20,20,20,20 reps<\/p>\n

Weeks 2 &4<\/strong><\/p>\n

Military Press (touch chin each rep): 20,20,20,20,20 reps<\/p>\n

 <\/p>\n

Rear Delt Flys: 100 reps<\/p>\n

Laterals Raises: 100 reps<\/p>\n

 <\/p>\n

5 Set Superset<\/strong><\/p>\n

EZ Bar Skullcrushers: 20,12,12,12,20 reps<\/p>\n

EZ Bar Curls: 20,12,12,12,20 reps<\/p>\n

 <\/p>\n

5 Set Tri-set<\/strong><\/p>\n

Straight Bar Pushdowns: 20 reps<\/p>\n

Bench Dips: 20 reps<\/p>\n

Incline Dumbbell Curls: 15 reps<\/p>\n"},{"day":["SATURDAY"],"day_info":"

GPP WORK (GENERAL PHYSICAL PREPAREDNESS) -- 5 Set Superset<\/p>\n","exercise_info":"

BELT SQUAT BOX SQUAT<\/strong><\/p>\n

*Against Bands: 15 reps (Modify with Bodyweight plus Med Ball)<\/p>\n

GHD (Using a Variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n

Reverse Hyper: 10 reps or 20 Back Extensions<\/p>\n

Hamstring Curls with Ankle Weights or Bands: 50 reps<\/p>\n"},{"day":["SUNDAY"],"day_info":"

GPP WORK (GENERAL PHYSICAL PREPAREDNESS) -- 5 Set Superset<\/p>\n","exercise_info":"

BELT SQUAT BOX SQUAT<\/strong><\/p>\n

*Against Bands: 15 reps (Modify with Bodyweight plus Med Ball)<\/p>\n

GHD (Using a Variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n

Reverse Hyper: 10 reps or 20 Back Extensions<\/p>\n

Hamstring Curls with Ankle Weights or Bands: 50 reps<\/p>\n"}],"tab":false},"yoast_head":"\nSTRAIGHT POWER V.3 - 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-3\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"STRAIGHT POWER V.3 - CoryG Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-3\/\" \/>\n<meta property=\"og:site_name\" content=\"CoryG Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/corygfitness\/\" \/>\n<meta property=\"article:modified_time\" content=\"2017-08-29T11:20:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/corygfitness.com\/wp-content\/uploads\/2015\/11\/SQUATLIFE-5-Cory-Gregory.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\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-3\/\",\"url\":\"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-3\/\",\"name\":\"STRAIGHT POWER V.3 - 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