#SQUATLIFE 15

Run, bike or row 5 Minutes Walking Lunges: 2 Minutes   BACK SQUAT *Work to a Max Double *Alternate each week with belt, and then without belt   BENCH PRESS — 2 REP MAX FOR ALL WEEKS Week 1: Incline Bench Press ; Pause first rep for 3 seconds Week 2: Flat Bench Press ; Wide Grip with no Pause Week 3: Incline Bench Press ; Narrow grip with first rep paused 3 seconds Week 4: Incline Bench Press ; Regular grip no pause   GPP — 5 Sets Each Weighted Glute Ham Raises: 10-15 reps Band Good Mornings: 15-20 reps Toes to Bar: 15 reps Heavy Ab Rope Pulldowns: 15 reps   WEIGHTED LUNGES *1/2 Mile with 25-40 lb. Vest or Backpack

WARMUP Walking Lunges: 3-5 Minutes Dumbbell Military Press: 50 reps (Very Light) Dumbbell Lateral Raises: 50 reps (Very Light)   1 BEHIND THE NECK PUSH PRESS + 2 OVERHEAD SQUATS *Pause in the bottom of overhead squats for 3 seconds each rep *Stay lighter & use more of a warmup for Snatch   SNATCH -- 2 REP MAX ALL WEEKS Week 1: Hang Power Snatch ; Pause at knee for 3 seconds each rep Week 2: Power Snatch (from ground) ; Pause at knee for 3 seconds each rep Week 3: Hang Power Snatch ; No Pause Week 4: Power Snatch ; No Pause   **ALTERNATIVE TO OLYMPIC WEIGHTLIFTING** Week 1: Work to a 3 Rep Max Strict Press (in front) Week 2: Work to a 3 Rep Max Strict Press with Dumbbells (seated) Week 3: Work to a 3 Rep Max Strict Press (behind) Week 4: Work to a 3 Rep Max Strict Press with Dumbbells (standing)   GPP -- 5 Sets Glute Ham Raises: 15-20 reps Back Extensions: 15-20 reps Toes to Bar: 15 reps Heavy Ab Rope Pulldowns: 15 reps   SLED WALK *1/2 Mile with Moderate Weight

WARMUP Run, bike or row 5 Minutes Walking Lunges: 2 Minutes   BOX BACK SQUAT *Work to a 2 Rep Max *Choice of using Belt   5 Set Superset Flat Dumbbell Bench Press: 8 reps Heavy Wide-Grip Pulldowns (behind neck): 8-10 reps Heavy   5 Set Superset Incline Barbell Bench Press: 8 reps each grip (close/medium/wide) 1 Arm Rows with Pause: 8 reps each arm Heavy   5 Set Superset Underhand Grip Pull-ups: 8 reps Weighted Ring or regular dips 15-20 reps Seated Rows: 10 reps Heavy with pause   GPP -- 5 Sets Weighted Glute Ham Raises: 15-20 reps Back Extensions: 15-20 reps Toes to Bar: 15 reps Ab Wheels: 15 reps   WALKING LUNGES *400-800m with 25-40 lb. Vest or Backpack

WARMUP Run, bike or row 5 Minutes Walking Lunges: 2 Minutes   FRONT SQUAT *Work up to a 3 Rep Max *No Pause with Belt   DEADLIFT -- WORK TO A 2 REP MAX ALL WEEKS (NO TOUCH N' GO) Week 1: Sumo Stance ; From ground, pause at knee for 3 seconds each rep Week 2: Conventional Stance ; From ground, pause at knee for 3 seconds each rep Week 3: Sumo Stance ; Regular reps from ground Week 4: Conventional Stance ; Regular reps from ground *All using a double overhand grip   5 Set Superset Dumbbell Split Squats (foot up on bench): 8 reps each leg Heavy Weighted Step-ups (20" Box): 8 reps each leg Heavy   GPP -- 5 Sets Weighted Glute Ham Raises: 8 reps Heavy Back Extensions: 15-20 reps Toes to Bar: 15 reps Ab Wheels: 15 reps   NO SLED/LUNGES

WARMUP Run, bike or row 5 Minutes Walking Lunges: 2 Minutes   BACK SQUAT (LOW OR HIGH BAR) *Work to a 1 Rep Max with Belt, sleeves, etc.   POWER CLEAN -- 2 REP MAX ALL WEEKS Week 1: Hang Power Clean ; Pause for 3 seconds at knee each rep Week 2: Power Clean (from ground) ; Pause for 3 seconds at knee each rep Week 3: Hang Power Clean ; No Pauses Week 4: Power Clean ; No Pauses   **ALTERNATIVE TO OLYMPIC WEIGHTLIFTING** *Do the Overhead work below only   OVERHEAD WORK -- 2 REP MAX ALL WEEKS Week 1: Push Press ; Pause in the dip each rep Week 2: Push Jerk ; Pause in the dip each rep Week 3: Push Press ; No Pauses Week 4: Push Jerk ; No Pauses   OVERHEAD STABILITY -- 3 Sets Each Overhead Carry: 100-200m (Use Dumbbells or Kettlebells) Dumbbell Lateral Raises: 10 reps each arm Heavy Dumbbell Rear Delt Fly: 10 reps Heavy   GPP -- 5 Sets Weighted Glute Ham Raises: 15-20 reps Back Extensions: 15-20 reps Toes to Bar: 15 reps Ab Wheels: 15 reps   WALKING LUNGES *1/2 Mile with 25-40 lb. Vest or Backpack

WARMUP Run, bike or row 5 Minutes Walking Lunges: 2 Minutes   DEAD STOP FRONT SQUAT *Use Rack or Blocks and work to a 2 Rep Max *Use Belt if needed   DEADLIFT -- 2 REP MAX ALL WEEKS Week 1: Sumo Stance ; Pause at Knee briefly ; Use Bands Week 2: Conventional Stance ; Pause at Knee briefly ; Use Bands Week 3: Sumo Stance ; No Pauses with bands Week 4: Conventional Stance ; No Pauses with bands *Regular grip   5 Set Tri-set Flat Barbell Bench Press: 10 reps close, 10 reps wide Underhand Grip Pulldowns: 8-10 reps Heavy Deficit Push-ups: 15-20 reps   4 Set Tri-set Incline Dumbbell Curls: 8 reps, 5 ct. twist, 4 more each arm Tricep Pushdowns: 10 reps Heavy with Pauses 1 Arm Rows: 8 reps each arm Heavy   3 Set Superset Dumbbell Skullcrushers: 8-10 reps Heavy Seated Rows: 10 reps Heavy   GPP -- 5 Sets Weighted Glute Ham Raises: 8 reps Heavy Back Extensions: 15-20 reps Toes to Bar: 15 reps Ab Wheels: 15 reps   SLED DRAG (FACE SLED) *400-800m ; You pick the weight

10 Minute Jog, rower, etc.   FRONT SQUAT *60-70% of 1 Rep Max for a quick single   GPP -- 5 Sets Glute Ham Raises: 10 reps Back Extensions: 15 reps Toes to Bar: 10 reps Ab Wheels: 10 reps   WORK ON YOUR MOBILITY!