#SQUATLIFE V.43

WARMUP: 2X THRU Light DB Stiff Leg Deadlift: 25 reps Empty Bar Good Mornings: 25 reps Plank: 1 Minute

BACK SQUAT *Use Red Mini Bands (1 set) ALL WEEKS *Use BEST STANCE

Week 1: Work to a 2 REP MAX, 1 sec pause first rep then regular

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

Week 3: Work to a 1 REP MAX, pause 1 second

Week 4: Work to a MAX with no pauses

SNATCHES WEEK 1: OVERHEAD SQUAT  5 sets of 2 reps, pausing 3 seconds on both reps Choose a weight where you can maintain good form

WEEK 2: HANG POWER SNATCH 5 sets of 2 reps, pause at knee for 3 seconds on both reps Start light and progress up

WEEK 3: OVERHEAD SQUAT 5 sets of 3 reps, no pauses Start light & build up as technique allows

WEEK 4: HANG SQUAT SNATCH 5 sets of 1 rep, pause at knee for 3 seconds Start light and progress up... catch in FULL SQUAT

*POWER = CATCH ABOVE PARALLEL*

ALTERNATIVE TO SNATCHING (2 OPTIONS)

WEEKS 1 & 3 Snatch Grip Press (behind head): 5 sets of 8 reps

WEEKS 2 & 4 Snatch Grip Push Jerk (behind head): 5 sets of 3 reps

4 SET SUPERSET Weighted Crunches: 25 reps (weight behind head) Reverse Hypers or BB Good Mornings: 12-15 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Light DB Stiff Leg Deadlift: 25 reps Empty Bar Good Mornings: 25 reps Plank: 1 Minute

FRONT SQUAT 10 second pause to a MAX No Bands

5 SET SUPERSET Incline Barbell Bench: 10 reps close, 10 reps wide Wide-grip Pull-ups (sub pulldowns): 15 reps heavy

5 SET SUPERSET Seated Rows: 15 reps (squeeze hard each rep) Cable Flys: 15 reps w/ 4 ct. stretch

4-5 SET SUPERSET DB Flat Bench: 20 reps medium weight Deficit Push-ups: 15 reps

4 SET SUPERSET Weighted Crunches: 25 reps (weight behind head) Reverse Hypers or BB Good Mornings: 12-15 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Light DB Stiff Leg Deadlift: 25 reps Empty Bar Good Mornings: 25 reps Plank: 1 Minute

FRONT SQUAT Work up to a MAX w/ 3 second pause Through red mini-bands

CLEANS WEEK 1: PUSH JERK 5 sets of 2 reps, pausing 3 seconds on both reps in the catch position Choose a weight where you can maintain good form

WEEK 2: HANG POWER CLEAN 5 sets of 2 reps, pause at knee for 3 seconds on both reps Start light and progress up

WEEK 3: PUSH JERK 5 sets of 3 reps, no pauses Start light & build up as technique allows

WEEK 4: HANG SQUAT CLEAN 5 sets of 1 rep, pause at knee for 3 seconds Start light and progress up... catch in FULL SQUAT

*POWER = CATCH ABOVE PARALLEL*

ALTERNATIVE TO CLEANING

WEEKS 1 & 3 Military Press (behind head): 5 sets of 10 reps

WEEKS 2 & 4 Bent Over Rows: 15 reps (switch grips)

4 SET SUPERSET Weighted Crunches: 25 reps (weight behind head) Reverse Hypers or BB Good Mornings: 12-15 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Light DB Stiff Leg Deadlift: 25 reps Empty Bar Good Mornings: 25 reps Plank: 1 Minute

BOX SQUAT  *Use Red Mini Bands (1 set) ALL WEEKS *Use BEST STANCE

Work up to a MAX REP

5 SET SUPERSET Barbell Stiff Leg Deadlifts: 10 reps Leg Extensions: 15 reps

5 SET SUPERSET Heavy Band Good Mornings: 20 reps DB Weighted Step-ups: 8 reps each leg

3-5 SET TRI-SET Single Leg Hamstring Curls: 15 reps each leg Weighted Back Extensions: 15 reps

4 SET SUPERSET Weighted Crunches: 25 reps (weight behind head) Reverse Hypers or BB Good Mornings: 12-15 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Light DB Stiff Leg Deadlift: 25 reps Empty Bar Good Mornings: 25 reps Plank: 1 Minute

5-8 SET SUPERSET Back Squat: 3 reps at 70-75% Standing Box Jumps: 3 reps

5 SET SUPERSET PUMP DB Curls: 28 Method V-Bar Pushdowns: 28 Method

5 SET SUPERSET Straight Bar Pushdowns: 28 Method EZ Bar Preacher Curls: 28 Method

3-4 SET SUPERSET FINISHER Empty Bar Curls: 20-25 reps Single Arm Tricep Extensions: 15 reps each arm

4 SET SUPERSET Weighted Crunches: 25 reps (weight behind head) Reverse Hypers or BB Good Mornings: 12-15 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Light DB Stiff Leg Deadlift: 25 reps Empty Bar Good Mornings: 25 reps Plank: 1 Minute

TEMPO GOBLET SQUAT 5x10 reps 5 count down

CONDITIONING: 5 ROUNDS Ring or Feet Elevated Push-ups: 15 reps One Arm Farmer’s Carry: 80 feet each arm DB Walking Lunges (hold like in a front squat): 8 reps each leg One Arm Press: 10 reps per arm Kettlebell Swings (eye-level): 15 reps *Keep rest low*

4 SET SUPERSET Weighted Crunches: 25 reps (weight behind head) Reverse Hypers or BB Good Mornings: 12-15 reps

WALKING LUNGES 400-800 meters