#SQUATLIFE V.41

2X TIME THROUGH: DB Stiff Leg Deadlifts: 25 reps Plank Holds: 1 minute Air Squats: 25 reps

HIGH BAR BACK SQUAT - ALL WEEKS Week 1: Work up to a MAX DOUBLE, pausing 5 seconds on BOTH REPS

Week 2: First rep pause 5 seconds, Second rep regular TO A MAX

Week 3: Work up to a heavy double on Box Squat (12-16" box)

Week 4: Work up to a 2 REP MAX, regular reps

SNATCHES

Week 1: Snatch Grip Deadlift - 5 sets of 8 reps

Week 2: Power Snatch w/ 3 second pause at knee - Work up to a heavy double

Week 3: Hang Power Snatch w/ 3 second lower to the top of knee - Work up to a heavy double

Week 4: Power Snatch (from floor):  Work up to a heavy double (regular reps)

ALTERNATIVE TO SNATCHING (2 OPTIONS)

Option 1: 5 SET SUPERSET 20 Rope or Band Face Pulls 5 Snatch Grip Press (behind head)

Option 2: 5 SET SUPERSET 20 DB Chest Supported Rows 5 Snatch Grip Push Press (behind head)

4-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps heavy Weighted Back Extensions: 10-12 reps

WALKING LUNGES 400-800 meters *Optional to add weight*

2X TIME THROUGH: DB Stiff Leg Deadlifts: 25 reps Plank Holds: 1 minute Air Squats: 25 reps

BACK SQUAT 5 second pause to a MAX

5 SET SUPERSET Incline Barbell Bench (high touch point): 15 reps Wide-Grip Pull-ups (sub pulldowns): 15-20 reps

5 SET SUPERSET Underhand Grip Pulldowns: 20 reps Incline Chest Fly w/ 3 sec. pause at bottom: 15 reps

5 SET TRI-SET Weighted Dips: 10-15 reps DB Arrows: 20 reps Wide-Grip Push-ups: 20 reps

4-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps heavy Weighted Back Extensions: 10-12 reps

WALKING LUNGES 400-800 meters ( *Optional to add weight*

2X TIME THROUGH: DB Stiff Leg Deadlifts: 25 reps Plank Holds: 1 minute Air Squats: 25 reps

FRONT SQUAT 10 second pause to a MAX Choice of Belt/Wraps

CLEANS

Week 1: Clean Grip Deadlift - 5 sets of 8 reps

Week 2: Power Clean w/ 3 second pause at knee - Work up to a heavy double

Week 3: Hang Power Clean w/ 3 second lower to the top of knee - Work up to a heavy double

Week 4: Power Clean (from floor):  Work up to a heavy double (regular reps)

ALTERNATIVE TO CLEANING (2 OPTIONS)

Option 1: 5 SET SUPERSET 20 Barbell Bent Over Rows 8 Barbell or DB Seated Press

Option 2: 5 SET SUPERSET 10 One Arm Rows (each arm) 5 Barbell Push Press

4-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps heavy Weighted Back Extensions: 10-12 reps

WALKING LUNGES 400-800 meters *Optional to add weight*

2X TIME THROUGH: DB Stiff Leg Deadlifts: 25 reps Plank Holds: 1 minute Air Squats: 25 reps

FRONT SQUAT 1st rep pause 5 seconds, 2nd rep regular TO A MAX

4-5 SET SUPERSET Barbell Romanian Deadlifts: 15 reps Barbell or Band Good Mornings: 15 reps

5 SET SUPERSET DB Weighted Step-ups: 12 total reps DB Weighted Walking Lunges: 12 total reps heavy

3-5 SET TRI-SET Straight Bar Pushdowns: 20 reps DB Stiff Leg Deadlifts: 20 reps

4-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps heavy Weighted Back Extensions: 10-12 reps

WALKING LUNGES 400-800 meters *Optional to add weight*

2X TIME THROUGH: DB Stiff Leg Deadlifts: 25 reps Plank Holds: 1 minute Air Squats: 25 reps

BACK SQUAT SPEED DAY Through Bands at 60-65% of your Max 6 sets of 2 reps *No Bands = 75%

2 SET SUPERSET PUMP Empty Bar Curls: 50 reps Band Pushdowns: 50 reps

5 SET SUPERSET Standing DB Curls: 28 Method Incline Elbows in / Elbows out press: 5 Rep Progression

5 SET QUAD-SET Bench Dips: 20 reps V-Bar Pushdowns w/ pause: 20 reps Forehead Curls: 15 reps DB Preacher Curls: 15 reps

4-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps heavy Weighted Back Extensions: 10-12 reps

WALKING LUNGES 400-800 meters *Optional to add weight*

2X TIME THROUGH: DB Stiff Leg Deadlifts: 25 reps Plank Holds: 1 minute Air Squats: 25 reps

FRONT SQUAT Quick single at 65-70% to grease the groove

FULL BODY CONDITIONING: 8 SETS Push-ups: 10 reps Box Jumps: 10 reps Leg Raises (chest level): 10 reps Pull-ups or Chin-ups: 10 reps Dumbbell Arnold Press: 10 reps *Rest as needed*

4-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps heavy Weighted Back Extensions: 10-12 reps

WALKING LUNGES 400-800 meters *Optional to add weight*