THE #SQUATLIFE .

Warmup: Row or Bike: 10 Minutes Walking Lunges: 3 Minutes   BACK SQUAT (HIGH BAR) *Work to a 1 Rep max with 3 second Pause ; No Belt *10,5,3,1,1,1 reps   DEADLIFT -- WORK TO A 1 REP MAX ALL WEEKS Week 1: Sumo Stance From Floor ; Pause at Knee for 3 seconds Week 2: 2 Plate Deficit (Conventional Stance with Double Overhand Grip) ; 2 Plates= 2 Steel 45 lb. Plates or One 45 lb. Bumper Plate Week 3: Sumo Stance ; Regular Rep Week 4: 1 Plate Deficit (Conventional Stance with Regular Reverse Grip) ; 1 Plate= 1 Steel 45 lb. Plate or One 25 lb. Bumper plate   BENCH PRESS -- MAX WORK Week 1: Incline Bench Press ; Work to a 1 Rep Max with a 3 Second Pause Week 2: Flat Bench Press (Narrow Grip) ; Work to a 1 Rep Max with with 3 Second Pause Week 3: Incline Bench Press ; Work to a 1 Rep Max (1 Paused Rep + 1 Regular Rep) Week 4: Flat Bench Press (Narrow Grip) ; Work to a 1 Rep Max with No Pause   GPP -- 4 Set Superset Back Extensions: 25 reps GHD (Add weight if needed): 15 reps Toes 2 Bar: 10-15 reps Ab Rope Pulldowns: 15 reps   LUNGES 400-800 Meters  

BEHIND THE NECK STRICT PRESS + PUSH PRESS + OVERHEAD SQUAT Progression  *Stay with a Lighter to Moderate Weight here and focus on pushing up through the bar   OLYMPIC -- WORK TO A 1 REP MAX Week 1: High Hang Snatch (Catch in full squat ; Bend knees a few inches with shoulders slightly over the bar ; Weight on the Heels) ; 1,1,1,1,1,1,1,1 Week 2: Hang Snatch with 3 Second Pause at Knee (Catch in full squat) ; 1,1,1,1,1,1,1,1 Week 3: Hang Snatch with No Pause (Catch in full squat) ; 1,1,1,1,1,1,1,1 Week 4: Hang Power Snatch (Catch Above Parallel) ; 1,1,1,1,1,1,1,1   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 10 reps (Weighted as heavy as possible) T2b: 4 sets of 10-15 reps Ab Wheels: 4 sets of 10-15 reps   LUNGES 400-800 Meters  

FRONT SQUAT *Work to a 3 Rep Max *Pause for 3 Seconds on Each rep ; No Belt *Work on your positions here   5 Set Superset Deficit Push-ups: 15 reps Seated Rows with Pause: 15 reps   5 Set Tri-set Underhand Grip Pulldowns: 15 reps Incline Barbell Bench Press: 12-15 reps Bent Over Barbell Rows (Underhand Grip): 15 reps   5 Set Tri-set Flat Bench Press: 10 reps Close Grip / 10 reps Wide Grip Straight Bar Pushdowns: 15 reps Dips: 15-20 reps   GPP Banded Good Mornings: 4 sets of 25 reps GHD: 4 sets of 10 reps Heavy Sit-ups: 100 reps   LUNGES 400-800 Meters  

WARMUP Bike or Row: 10 Minues Walking Lunges: 3 Minutes   BACK SQUAT -- COMPETITION PREP *Work to a Heavy Single for the Day *Wrap up or use knee sleeves & belt   DEADLIFT *Work to a Heavy Single for the Day *Treat this like a Meet   BENCH PRESS *Work to a Heavy Single for the Day *Treat this like a Meet   5 Set Superset Russian Kettlebell Swings (Eye-Level): 20 reps Light Single Leg Kettlebell RDLs: 10 reps Each Leg   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (No Weight) GHD Sit-ups: 4 sets of 10-15 reps Ab Wheels: 4 sets of 10-15 reps   LUNGES 400-800 Meters  

FRONT SQUAT *Work to a 1 Rep Max with Belt *No Pause   CLEAN -- MAX WORK Week 1: High Hang Clean (Catch in full squat ; Bend knees a few inches with shoulders slightly over the bar ; Weight on the Heels) ; 1,1,1,1,1,1,1,1 Week 2: Hang Clean with a 3 Second Pause at the Knee (Catch in a full squat) ; 1,1,1,1,1,1,1,1 Week 3: Clean Deadlift + Hang Clean (Catch in a full squat) ; 1,1,1,1,1,1,1,1 Week 4: Hang Clean with No Pauses ; 1,1,1,1,1,1,1,1   JERK Week 1: Push Jerk with 3 Second Pause in the Dip Position Week 2: Split Jerk with 3 second Pause in the Catch Position Week 3: Push Jerk with No Pause Week 4: Split Jerk Regular Rep   OVERHEAD STABILITY -- 3 Set Superset Handstand Holds Against Wall -- :30 to :45 Depending on Strength/Skill (Scale to Overhead Weighted Barbell Hold) Dumbbell Rear Delt Fly: 15 reps   5 Set Tri-set Arnold Press: 8 reps Heavy Dumbbell Full Frontal Raises: 15 reps   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 12-15 reps (Weighted) Ab Wheels: 4 sets of 15 reps T2b: 4 sets of 12-15 reps   LUNGES 400-800 Meters  

FRONT SQUAT *Work to a 5 Rep Max ; No Pause & No Belt   CHEST & BACK 5 Set Tri-set Dumbbell Bench Press: 15 reps Max Wide Grip Pull-ups Dumbbell Fly (3 Count at Bottom): 15 reps   4 Set Circuit Deficit Push-ups (Hands on 45 lb. Bumper Plates): 15 reps (Scale with regular push-ups) Preacher Curls: 15 reps Seated Rows: 20 reps Dumbbell Skullcrushers: 20 reps   3 Set Superset Weighted Ring Dips: 8 reps Dumbbell Pullovers: 15 reps   GPP Back Extensions: 4 sets of 25 reps Banded Good Mornings: 4 sets of 15 reps Weighted Sit-ups: 100 reps   LUNGES 400-800 Meters  

FRONT SQUAT *Work to around 60-70% of 1 rep max x ; No Pause & No Belt   Back Extensions: 4 sets of 20 reps Banded Good Mornings: 4 sets of 15 reps Ab Rope Pulldowns: 4 sets of 15 reps Ab Wheels: 4 sets of 15 reps