The Straight Up Strength Challenge
TrueStrength
Bodybuilding, Strength & ConditioningAre you ready to level-up your fitness & physique? Do you feel like you have hit a plateau in your training?
Going to the gym day-after-day & not seeing "real results."
Let's bust through it together with Straight Up Strength!
Allow me to help you discover your inner BADASS again đź‘Š
You’ll find the perfect balance of absolute strength, relative strength, & mental strength.
That’s TrueStrength.
All you need is a barbell & your bodyweight.
With 20 years of experience, I’ve taken the best elements of strength & conditioning, calisthenics, bodybuilding, strongman, & functional fitness - combining them into ONE all inclusive program.
Plus, as an added bonus, you get the Anabolic Meal Plan & CUSTOM calories/macros for FREE!
When you pair the perfect training program with an ideal nutrition plan, there's NO EXCUSE not to reach your goals.
(whatever your goals might be)
We go BIG ON THE BASICS (squats, deadlifts, presses, rows, dips, pull-ups) & always prioritize the most “value for time” exercises.
If you’re ready to own the barbell, master your bodyweight, & get more fit than ever - join the Straight Up Strength Team today!
Circuit
A
2x: 300m row 10 perfect air squats 10 big and slow mountain climbers 5 inch worms in place 30 sec hip flexor stretch (each side)
B
Back Squat
5, 5, 10, 5, 15 @ 65, 75, 85, 75, 65 %
C
Rear Foot Elevated Split Squat
3 x 10
Circuit
D
2 min AMRAP of: 40/30 calorie row then max squat cleans (155/105lb)/WB shots (20/14) w/time remaining -rest 90 sec 3 min AMRAP of: 40/30 calorie row then max squat cleans (155/105lb)/WB shots (20/14) w/time remaining -rest 90 sec 4 min AMRAP of: 40/30 calorie row then max squat cleans (155/105lb)/WB shots (20/14) w/time remaining Notes: Choose between squat cleans and WB shots for this workout! I know some people like olympic lifting in their program and others do not, so I will write workouts to accommodate both! Regardless of which variation you choose, just hit this workout hard!!
Warm-Up
A
2 rounds of: 20m bear crawl 20m high knees 20m crab walk 20m butt kicks 3 inch worms in place
B
Strict Press
5, 5, 10, 10, 15 @ 65, 75, 85, 75, 65 %
C1
Seated Unsupported DB Strict Press
3 x 12
C2
Weighted Strict Pull Up
3 x 10
Arm Pump
D
2 rounds for quality: 10-12 incline DB curls 60 sec max rep banded tricep extensions DB lateral raises to failure + DB front raises to failur (use a light set of DBs!)
Circuit
E
EMOM x10 alternating minutes: odd: 15/12 calorie ski-erg +max toes to bar w/time remaining in the minute even: REST *this workout is NASTY on your midline!! to be ready for it!!
Active Recovery
A
30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. jump in with a class. do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).
Circuit (optional)
B
Aerobic Capacity Work: Choose between running/rowing/assault bike/bike-erg/ski-erg 2 sets of 8: 75 seconds@moderate/challenging pace 15 seconds rest *rest 2 min between sets *goal is to be as consistent as possible with your distances across all rounds in both sets!
Circuit
A
500m row 20 walking lunges 10 air squats 20 reverse lunges in place 10 big and slow mountain climbers 20 banded goodmornings 10 scorpions lying on your back
B
DeadStop Deadlift
5, 5, 8, 5, 1 @ 65, 75, 85, 75, 65 %
C
Deficit Deadlifts
3 x 5 @ 65 %
D1
Heavy Band Pull Aparts
3 x 20
D2
DB Reverse Lunge
3 x 24
Conditioning
E
2 min work/1 min rest x4 rounds: odd: 20/15 calorie assault bike +max WB shots (20/14lb) even: 20/15 calorie row+max power snatch (75/55lb) *go through this circuit 2x! *goal is to accumulate as many WBs and snatches as possible!!
Warm-Up
A
EMOM x9 alternating minutes: 1) 10-12 calorie bike/row/ski (your choice) 2) 8 air squats+8 mountain climbers 3) 3 inch worms+6 arm circles
B
Barbell Bench Press
5, 5, 8, 5, 15 @ 65, 75, 85, 75, 65 %
C1
Low Incline Dumbbell Bench Press
3 x 12
C2
Incline Chest supported Row
3 x 12
Arm Pump
D
2 rounds of: 10-15 bodyweight dips/strict perfect push-ups 25 DB hammer curls (light/moderate weight) Max rep DB lateral raises to failure (use light DBs and make it burn!) *rest 60 seconds between exercises *this should blow up your upper body! PUMP as much blood into your muscles as possible!!
Conditioning
E
For time: (7 min time cap) 15-12-9-6-3 reps of calorie row DB clean to press (50/35lb) *nice little finisher here today!
Active Recovery
A
30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. jump in with a class. do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).
Circuit (optional)
B
Aerobic Capacity Work: Every 10 minutes x3 sets: 500m row 50 double unders 25 calorie ski-erg/bike-erg 50 double unders 500m row *finish each round as fast as possible and rest the remainder of the 10 minutes
Tanner Shuck
I tend to have a serious demeanor only because I am serious about making people stronger, healthier, and improving the quality of their life. We all have ONE life to live and we should all aspire to LIVE WITH PURPOSE. For me, What is most important is teaching people how to become the very best versions of themselves through health and fitness.
When you join a team you’re getting more than programming, you’re joining an online community.
The Straight Up Strength Challenge
The Straight Up Strength Challenge
The Straight Up Strength Challenge
