{"id":95955,"date":"2018-04-24T08:25:35","date_gmt":"2018-04-24T13:25:35","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=sp_workout&p=95955"},"modified":"2018-04-24T08:25:35","modified_gmt":"2018-04-24T13:25:35","slug":"straight-power-v-30","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-30\/","title":{"rendered":"STRAIGHT POWER V.30"},"content":{"rendered":"","protected":false},"featured_media":96197,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":96197,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":4267,"height":4267,"file":"2018\/04\/SP30.jpg","sizes":{"thumbnail":{"file":"SP30-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-150x150.jpg"},"medium":{"file":"SP30-300x300.jpg","width":300,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-300x300.jpg"},"medium_large":{"file":"SP30-768x768.jpg","width":768,"height":768,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-768x768.jpg"},"large":{"file":"SP30-3024x3024.jpg","width":3024,"height":3024,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-3024x3024.jpg"},"small-thumb":{"file":"SP30-400x200.jpg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-400x200.jpg"},"medium-thumb":{"file":"SP30-600x300.jpg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-600x300.jpg"},"blog-large":{"file":"SP30-800x400.jpg","width":800,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-800x400.jpg"},"woocommerce_thumbnail":{"file":"SP30-300x300.jpg","width":300,"height":300,"mime-type":"image\/jpeg","uncropped":true,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-300x300.jpg"},"woocommerce_single":{"file":"SP30-600x600.jpg","width":600,"height":600,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-600x600.jpg"},"woocommerce_gallery_thumbnail":{"file":"SP30-100x100.jpg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-100x100.jpg"},"shop_catalog":{"file":"SP30-300x300.jpg","width":300,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-300x300.jpg"},"shop_single":{"file":"SP30-600x600.jpg","width":600,"height":600,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-600x600.jpg"},"shop_thumbnail":{"file":"SP30-100x100.jpg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30-100x100.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":95955,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2018\/04\/SP30.jpg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS<\/strong>
\nWalking Lunges: 1-2 minutes
\nPlank Holds: 1 minute each side (regular, right, left sides)
\nBodyweight Squat Holds: 1 minute<\/p>\n

 <\/p>\n

BACK SQUAT<\/strong>
\nWeek 1: Low Bar through\u00a0Red Bands ; 2 Rep MAX<\/strong>
\nWeek 2: High Bar through\u00a0Red Bands ; 2 Rep MAX<\/strong>
\nWeek 3: Low Bar, to a\u00a0MAX<\/strong>
\nWeek 4: High Bar,\u00a0to a\u00a0MAX<\/strong><\/p>\n

 <\/p>\n

4-5 SET TRI-SET<\/strong>
\nDB Step-ups (20″ Box): 10 reps each leg
\nLeg Curls: 15-20 reps
\nLeg Extensions: 15-20 reps<\/p>\n

 <\/p>\n

ACCESSORY \u2014 4-5 SETS EACH<\/strong>
\nWeighted Back Extensions: 10 reps (increasing each set<\/strong>)
\nAb Pulldowns: 15 reps<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong>
\n400m (Weighted)<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS<\/strong>
\nWalking Lunges: 1-2 minutes
\nPlank Holds: 1 minute each side (regular, right, left sides)
\nBodyweight Squat Holds: 1 minute<\/p>\n

 <\/p>\n

BENCH DAY PREP: 3 SET SUPERSET<\/strong>
\nBand Pull Aparts: 20 reps
\nPush-ups: 15-20 reps<\/p>\n

 <\/p>\n

BENCH PRESS<\/b>
\nWeek 1: Flat Bench through Bands:\u00a02 Rep MAX<\/strong>
\nWeek 2: Flat Bench through Bands:\u00a01 Rep MAX<\/strong>
\nWeek 3: DB Flat Bench: 5×15 reps
\nWeek 4:Flat Bench: Regular rep\u00a01 Rep MAX<\/strong><\/p>\n

 <\/p>\n

CHEST SUPPORT<\/strong><\/p>\n

5 SET SUPERSET<\/strong>
\nIllegally Wide Bench: 15 reps
\nIncline DB Fly: 15 reps<\/p>\n

5 SET SUPERSET<\/strong>
\nBench or Regular Dips: 8-10 reps\u00a0WEIGHTED<\/strong>
\nDB Pullovers: 12-15 reps<\/p>\n

 <\/p>\n

ACCESSORY \u2014 4-5 SETS EACH<\/strong>
\nWeighted Back Extensions: 10 reps (increasing each set<\/strong>)
\nAb Pulldowns: 15 reps<\/p>\n

 <\/p>\n

SLED PULLS (FACE SLED)<\/strong>
\n400m (As heavy as possible)<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS<\/strong>
\nWalking Lunges: 1-2 minutes
\nPlank Holds: 1 minute each side (regular, right, left sides)
\nBodyweight Squat Holds: 1 minute<\/p>\n

5 SET SUPERSET<\/strong>
\nSeated Military BB Press: 15 behind head reps (ear lobes<\/strong>)
\nHeavy Lat Pulldowns: 15 reps<\/p>\n

5 SET SUPERSET<\/strong>
\nNeutral Grip Standing Press: 15-20 reps
\nT-Bar Rows: 15-20 reps<\/p>\n

5 SET QUAD-SET<\/strong>
\nDB Lateral Raises (palms up): 15 reps
\n1-Arm Rows: 10 reps each arm
\nUnderhand Pulldowns: 15-20 reps<\/p>\n

 <\/p>\n

ACCESSORY \u2014 4-5 SETS EACH<\/strong>
\nWeighted Back Extensions: 10 reps (increasing each set<\/strong>)
\nAb Pulldowns: 15 reps<\/p>\n

 <\/p>\n

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

WARMUP: 3 SETS<\/strong>
\nWalking Lunges: 1-2 minutes
\nPlank Holds: 1 minute each side (regular, right, left sides)
\nBodyweight Squat Holds: 1 minute<\/p>\n

 <\/p>\n

DEADLIFTS<\/strong>
\nWeek 1: 1 Conventional + 1 Sumo Rack Pull
\n(1 PLATE<\/strong>): 3 Rep Max
\nWeek 2: 1 Conventional + 1 Sumo Rack Pull
\n(2<\/strong>\u00a0PLATES<\/strong>): 3 Rep Max
\nWeek 3: Deficit Deadlift (either stance), to a\u00a0MAX<\/strong>
\nStand on a bumper plate
\nWeek 4: Best stance to a\u00a0MAX<\/strong><\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong>
\nHeavy Eye Level Kettlebell Swings: 15 reps
\nBarbell Good Mornings: 10-15 reps<\/p>\n

DB ELEVATED SPLIT SQUATS<\/strong>
\n5\u00d710 reps each leg<\/p>\n

 <\/p>\n

ACCESSORY \u2014 4-5 SETS EACH<\/strong>
\nWeighted Back Extensions: 10 reps (increasing each set<\/strong>)
\nAb Pulldowns: 15 reps<\/p>\n

 <\/p>\n

SLED PULLS (FACE SLED)<\/strong>
\n800m (As heavy as possible)<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS<\/strong>
\nWalking Lunges: 1-2 minutes
\nPlank Holds: 1 minute each side (regular, right, left sides)
\nBodyweight Squat Holds: 1 minute<\/p>\n

 <\/p>\n

STARTER
\n<\/b>Empty Barbell Curls: 2 sets of 50 reps<\/p>\n

5 SET SUPERSET<\/strong>
\nIncline DB Curls: 8 reps each arm, 5 ct. twist, 4 more reps
\nStraight Bar Pushdowns: 10 reps close, 10 reps wide grip<\/p>\n

5 SET SUPERSET<\/strong>
\nCable Curls: 20 reps
\nV-Bar Pushdowns: 20 reps<\/p>\n

 <\/p>\n

ACCESSORY \u2014 4-5 SETS EACH<\/strong>
\nWeighted Back Extensions: 10 reps (increasing each set<\/strong>)
\nAb Pulldowns: 15 reps<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong>
\n400m (Weighted)<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS<\/strong>
\nWalking Lunges: 1-2 minutes
\nPlank Holds: 1 minute each side (regular, right, left sides)
\nBodyweight Squat Holds: 1 minute<\/p>\n

 <\/p>\n

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES<\/strong>
\nDB Front Squats: 15 reps
\nDips: 15 reps
\nBarbell Walking Lunges: 8 reps each leg
\nPull-ups: 10 reps<\/p>\n

 <\/p>\n

ACCESSORY \u2014 2-3 SETS EACH<\/strong>
\nWeighted Back Extensions: 10 reps (increasing each set<\/strong>)
\nAb Pulldowns: 15 reps<\/p>\n"}],"tab":false},"yoast_head":"\nSTRAIGHT POWER V.30 - 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-30\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"STRAIGHT POWER V.30 - CoryG Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-30\/\" \/>\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\/2018\/04\/SP30-3024x3024.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"3024\" \/>\n\t<meta property=\"og:image:height\" content=\"3024\" \/>\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-30\/\",\"url\":\"https:\/\/corygfitness.com\/sp_workout\/straight-power-v-30\/\",\"name\":\"STRAIGHT POWER V.30 - 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