{"id":964,"date":"2016-03-31T13:49:10","date_gmt":"2016-03-31T13:49:10","guid":{"rendered":"http:\/\/dev.corygfitness.com\/2016\/03\/31\/5-0-straight-power-bench-most-dayz-2-plan-2\/"},"modified":"2016-11-17T00:43:57","modified_gmt":"2016-11-17T00:43:57","slug":"5-0-straight-power-bench-most-dayz-2-plan-2","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/5-0-straight-power-bench-most-dayz-2-plan-2\/","title":{"rendered":"6.0 STRAIGHT POWER- DAILY WORK- POWER 3"},"content":{"rendered":"","protected":false},"featured_media":1427,"menu_order":2,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":1427,"alt_text":"Screen Shot 2016 05 01 at 8.33.46 AM","caption":"","description":"","media_type":"image","media_details":{"width":"885","height":"588","file":"2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM.png","sizes":{"thumbnail":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png","width":"150","height":"150","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png"},"medium":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-300x199.png","width":"300","height":"199","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-300x199.png"},"medium_large":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-768x510.png","width":"768","height":"510","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-768x510.png"},"shop_thumbnail":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png","width":"150","height":"150","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png"},"shop_catalog":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png","width":"350","height":"400","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png"},"shop_single":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png","width":"350","height":"400","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png"},"small-thumb":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-400x200.png","width":"400","height":"200","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-400x200.png"},"medium-thumb":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-600x300.png","width":"600","height":"300","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-600x300.png"},"blog-large":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-800x400.png","width":"800","height":"400","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-800x400.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}},"post":1052,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM.png"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
(KEY) DEADLIFT <\/strong><\/p>\n (KEY) BENCH <\/strong><\/p>\n (LIGHT) SQUAT <\/strong><\/p>\n <\/p>\n Warm-Up Legs & Core <\/strong><\/p>\n Bike: 5 Minutes<\/p>\n Walking Lunges: 3 Minutes<\/p>\n GHD: 3 sets of 8 reps<\/p>\n Toes 2 Bar: 3 sets of 8 reps<\/p>\n Band Pull Aparts: 100 reps or Face Pulls<\/p>\n <\/p>\n SQUAT VARIATION — FRONT SQUAT<\/strong><\/p>\n *Work up to 70% of 1 Rep Max for 2 reps with a Belt<\/p>\n *2,2,2,2,2,2,2 reps<\/p>\n <\/p>\n DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n *Standing on 1 Plate ; Work to a 1 Rep Max<\/p>\n *1,1,1,1,1,1,1 rep<\/p>\n <\/p>\n BENCH PRESS<\/strong><\/p>\n *Flat Bench Press with Feet Up: Work to a 1 Rep Max<\/p>\n *2,2,2,2,1,1,1,1,1 reps<\/p>\n <\/p>\n Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n 5 Set Superset<\/strong><\/p>\n GHD: 5 sets of 5 reps (weighted)<\/p>\n Back Extensions: 5 sets of 5 reps (weighted)<\/p>\n <\/p>\n 5 Set Tri-set or Single Work Sets <\/strong><\/p>\n Seated Rows: 8 reps<\/p>\n Lying Rear Delt Raises: 8 reps<\/p>\n Straight Bar Pushdowns: 20 reps<\/p>\n <\/p>\n WALKING LUNGES: 400M with VEST<\/strong><\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":" (KEY) SQUAT <\/strong><\/p>\n (KEY) BENCH <\/strong><\/p>\n (LIGHT) DEADLIFT <\/strong><\/strong><\/p>\n <\/p>\n Warm-Up Legs & Core <\/strong><\/p>\n Bike: 5 Minutes<\/p>\n Walking Lunges: 3 Minutes<\/p>\n GHD: 3 sets of 8 reps<\/p>\n Toes 2 Bar: 3 sets of 8 reps<\/p>\n Band Pull Aparts: 100 reps or Face Pulls<\/p>\n <\/p>\n SQUAT — BACK SQUAT<\/strong><\/p>\n *Work up to a 1 Rep Max ; Wrapped up<\/p>\n <\/p>\n DEADLIFT (SUMO STANCE)<\/strong><\/p>\n *Working up to 70% of 1 Rep Max<\/p>\n <\/p>\n BENCH PRESS<\/strong><\/p>\n *Flat Bench Press: Work to a 1 Rep Max for a Pause rep<\/p>\n *2,2,2,2,1,1,1,1,1 rep<\/p>\n <\/p>\n Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n 5 Set Superset<\/strong><\/p>\n Hamstring Curls: 12 reps<\/p>\n Leg Press: 12 reps<\/p>\n Barbell Lunges: 12 reps<\/p>\n <\/p>\n 5 Set Tri-set or Single Work Sets <\/strong><\/p>\n 1 Arm Rows: 8 reps Each Arm<\/p>\n Behind the Neck Press: 8 reps<\/p>\n Rope Pushdowns: 20 reps<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":" (KEY) SQUAT <\/strong><\/p>\n (KEY) BENCH <\/strong><\/p>\n (LIGHT) DEADLIFT <\/strong><\/strong><\/p>\n <\/p>\n Warm-Up Legs & Core <\/strong><\/p>\n Bike: 5 Minutes<\/p>\n Walking Lunges: 3 Minutes<\/p>\n GHD: 3 sets of 8 reps<\/p>\n Toes 2 Bar: 3 sets of 8 reps<\/p>\n Band Pull Aparts: 100 reps or Face Pulls<\/p>\n <\/p>\n SQUAT VARIATION — FRONT SQUAT<\/strong><\/p>\n *Work to a 1 Rep Max with Pause ; With Wraps & Belt<\/p>\n <\/p>\n DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n *Working up to 70% of 1 Rep Max<\/p>\n <\/p>\n BENCH PRESS<\/strong><\/p>\n *Incline Bench Press (Close grip): Work to a 1 Rep Max<\/p>\n *2,2,2,2,1,1,1,1,1 reps<\/p>\n <\/p>\n Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n 5 Set Superset<\/strong><\/p>\n GHD: 8 reps<\/p>\n Dumbell Shrugs: 12 reps<\/p>\n Box Squats with 135 lbs. for 12 reps<\/p>\n <\/p>\n 5 Set Tri-set or Single Work Sets <\/strong><\/p>\n Lying Side Laterals: 8 reps<\/p>\n Skull Crushers – 5 sets of 8 reps<\/p>\n Dumbell Skull Crushers- 5 sets of 20 reps<\/p>\n <\/p>\n LUNGES 400M with VEST<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":" Warm-Up Legs & Core <\/strong><\/p>\n Bike: 5 Minutes<\/p>\n Walking Lunges: 3 Minutes<\/p>\n GHD: 3 sets of 8 reps<\/p>\n Toes 2 Bar: 3 sets of 8 reps<\/p>\n Band Pull Aparts: 100 reps or Face Pulls<\/p>\n <\/p>\n SQUAT VARIATION — BOX SQUAT<\/strong><\/p>\n *Work up to 70% of 1 Rep Max for 2 reps with a Belt<\/p>\n *2,2,2,2,2,2,2 reps<\/p>\n <\/p>\n DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n *Standing on 2 plates work to a 1 Rep Max (2 Plates: 2 Steel plates or one 45 lb. Bumper plate)<\/p>\n *1,1,1,1,1,1,1 rep<\/p>\n <\/p>\n BENCH PRESS<\/strong><\/p>\n *Flat Bench Press: Regular Rep to a 1 Rep Max<\/p>\n *2,2,2,2,1,1,1,1,1 rep<\/p>\n <\/p>\n Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n 5 Set Tri-set or Single Work Sets <\/strong><\/p>\n Hamstring Curls: 8 reps<\/p>\n GHD: 5 reps (weighted)<\/p>\n Back Extensions: 5 reps (weighted)<\/p>\n <\/p>\n 5 Set Tri-set or Single Work Sets <\/strong><\/p>\n Seated Rows: 8 reps<\/p>\n Lying Rear Delt Raises: 8 reps<\/p>\n Straight Bar Pushdowns: 20 reps<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":" (KEY) SQUAT <\/strong><\/p>\n (KEY) BENCH <\/strong><\/p>\n (LIGHT) DEADLIFT <\/strong><\/strong><\/p>\n <\/p>\n Warm-Up Legs & Core <\/strong><\/p>\n Bike: 5 Minutes<\/p>\n Walking Lunges: 3 Minutes<\/p>\n GHD: 3 sets of 8 reps<\/p>\n Toes 2 Bar: 3 sets of 8 reps<\/p>\n Band Pull Aparts: 100 reps or Face Pulls<\/p>\n <\/p>\n SQUAT VARIATION — HIGH BAR BACK SQUAT<\/strong><\/p>\n *Work up to a 1 Rep Max with a Pause ; No belt<\/p>\n <\/p>\n DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n *Rack Pull ; Working up to 70% of 1 Rep Max<\/p>\n <\/p>\n BENCH PRESS<\/strong><\/p>\n *Flat Bench Press (Close grip): Work to a 1 Rep Max<\/p>\n *2,2,2,2,1,1,1,1,1 reps<\/p>\n <\/p>\n Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n 5 Set Superset<\/strong><\/p>\n Hamstring Curls: 12 reps<\/p>\n Leg Press: 12 reps<\/p>\n Barbell Lunges: 12<\/p>\n <\/p>\n 5 Set Tri-set or Single Work Sets <\/strong><\/p>\n Dumbell Pullovers: 8 reps<\/p>\n Behind the Neck Press: 8 reps<\/p>\n Bodyweight skullcrushers: 20 reps<\/p>\n"},{"day":["SATURDAY"],"day_info":" WEEKEND GPP -- LIGHT SQUAT & REST<\/p>\n","exercise_info":" Bike: 5 Minutes<\/p>\n Walking Lunges: 3 Minutes<\/p>\n GHD: 3 sets of 8 reps<\/p>\n Toes 2 Bar: 3 sets of 8 reps<\/p>\n Band Pull Aparts: 100 reps or Face Pulls<\/p>\n Front Squat: Work up to a pause at 50% of 1 Rep Max<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":" Bike: 5 minutes<\/p>\n Walking Lunges: 3 Minutes<\/p>\n GHD: 3 sets of 8 reps<\/p>\n Toes 2 Bar: 3 sets of 8 reps<\/p>\n Band Pull Aparts: 100 reps or Face Pulls<\/p>\n Front Squat: Work up to a pause at 50% of 1 Rep Max<\/p>\n"}],"tab":false},"yoast_head":"\n