#SQUATLIFE

10 Minute Bike Warmup 3 Minute Walking Lunges   BACK SQUAT *Work to a 1 Rep Max with 5 Second Pause (No Belt ; High Bar) *10,5,3,1,1,1 reps   DEADLIFT — WORK TO A 1 REP MAX Week 1: 2 Plate Deficit (Conventional stance ; 2 Steel plates or one 45 lb. plate) Week 2: 1 Plate Deficit (Conventional stance with double overhand grip ; 1 Steel plate or one 25 lb. plate) Week 3: Rack Pulls with Sumo Stance (Set rack or mats at mid-shin) Week 4: From the Floor (Conventional stance)   BENCH PRESS — MAX WORK Week 1: Flat Bench Press: Work to a 3 Rep Max with 5 Second Pause Week 2: Flat Bench Press: Work to a 1 Rep Max with 3 Second Pause Week 3: Incline Bench Press: Work to a 3 Rep Max Week 4: Flat Bench Press Max   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (weighted if needed) Ab Wheels: 15-20 reps GHD Sit-up: 12-15 reps   Sled Walk or Drag: 400m

BEHIND THE NECK PUSH PRESS (SNATCH GRIP) + OVERHEAD SQUAT *Work to a heavier single, but don't kill yourself on this   OLYMPIC — WORK TO A 1 REP MAX Week 1: Power Snatch from Blocks (right above knee): 1,1,1,1,1,1,1,1 rep Week 2: Hang Snatch (catch all the way in the bottom): 1,1,1,1,1,1,1,1 rep Week 3: Snatch from Blocks (catch all the way in the bottom): 1,1,1,1,1,1,1,1 rep Week 4: Snatch from Floor: 1,1,1,1,1,1,1,1 rep   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (weighted if needed) Ab Wheels: 15-20 reps GHD Sit-up: 12-15 reps   Walking Lunges: 400-800m (Use Weight if Possible)

FRONT SQUAT *Work up to a 1 Rep Max with a 5 Second Pause *No Belt   5 Set Superset Push-ups: 20 reps Face Pulls: 20 reps   5 Set Triset 1 Arm Dumbbell Rows: 8 Each Arm Heavy Flat Bench Press (Close grip): 15 reps Underhand Pull-ups: 12-15 reps   5 Set Tri-set Incline Dumbbell Bench Press: 12-15 reps Dumbbell Pullovers: 12-15 reps Dumbbell Fly: 15 reps   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (weighted if needed) Ab Wheels: 15-20 reps GHD Sit-up: 12-15 reps   Sled Walk or Drag: 800m

BACK SQUAT *Work to a Heavy Single for the Day (treat this like a meet working up) *Use knee sleeves or wraps with Belt   DEADLIFT *Work to a Heavy Single for the Day (treat this like a meet working up)   BENCH PRESS *Work to a Heavy Single for the Day (treat this like a meet working up)   5 SET WORK SUPERSET Heavy Russian (eye-level) Kettlebell Swing: 15 reps Single Leg Kettlebell RDLs: 10 Each Leg   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (weighted if needed) Ab Wheels: 15-20 reps GHD Sit-up: 12-15 reps   Walking Lunges: 400m (Weighted)

FRONT SQUAT *Work to a 1 Rep Max with No Pause and No Belt   CLEAN — MAX Week 1: Power Clean from Blocks (from knee) ; 1,1,1,1,1,1,1 Week 2: Hang Clean (catch in the bottom of a squat) ; 1,1,1,1,1,1,1 Week 3: Power Clean with 3 second pause at knee ; 1,1,1,1,1,1,1 Week 4: Full Clean from the Floor ; 1,1,1,1,1,1,1   SPLIT JERK — MAX Week 1: Split Jerk with 3 second pause in the dip position Week 2: Split Jerk ; Work to a 3 Rep Max Week 3: Split Jerk with 3 second pause in catch position Week 4: Split Jerk regular rep   OVERHEAD STABILITY Handstand Push-ups: 50 reps in as few sets as possible (scale with Handstand Hold against wall or Dumbbell Seated Press)   5 Set Superset Arnold Press: 15 reps Full Lateral Raises: 15 reps   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (weighted if needed) Ab Wheels: 15-20 reps GHD Sit-up: 12-15 reps   NO LUNGES/SLED

FRONT SQUAT *Work to a 3 Rep Max all with 3 second pauses   CHEST & BACK 5 Set Tri-set Wide Grip Bench Press: 12 reps V-Bar Pulldowns: 15 reps Dumbbell Fly: 15 reps (pause in the bottom of the rep)   4 Set Quad-set Push-ups: 20 reps Forehead Curls: 20 reps Bent Over Barbell Rows: 20 reps Band Pushdowns: 20 reps   4 Set Tri-set Dips: 15 reps (weighted if possible) Dumbbell Pullovers: 15 reps   GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (weighted if needed) Ab Wheels: 15-20 reps GHD Sit-up: 12-15 reps   Sled Walk: 400m

GPP Back Extensions: 4 sets of 25 reps GHD: 4 sets of 15 reps (weighted if needed) Ab Wheels: 15-20 reps GHD Sit-up: 12-15 reps   No Sled Walk   Walking Lunges: 5-10 minutes   Work on Hip Mobility