#SQUATLIFE V.44

WARMUP: 2X THRU Bodyweight Back Extensions: 15-20 reps Light Kettlebell Swings (eye-level): 25 reps Push-ups: 15-20 reps

HIGH BACK SQUAT *Use Red Mini Bands (1 set) all weeks EXCEPT last week

Week 1: Work to a 3 REP MAX, pausing first rep only for 5 seconds

Week 2: Work to a 3 REP MAX, pausing first rep only for 3 seconds

Week 3: Work to a 3 REP MAX, pausing first rep only for 1 second

Week 4: Work to a 3 REP MAX with no pauses

SNATCHES WEEK 1: 2 SNATCH GRIP DEADLIFTS + POWER SNATCH 6 total sets Start light, slowly working up

WEEK 2: POWER SNATCH + LOW HANG POWER SNATCH 6 sets, start light and progress up Low Hang = below the knee

WEEK 3: OVERHEAD SQUAT 6 sets of 2 reps, pausing first rep 3 seconds Work up to a heavy 2 reps if possible

WEEK 4: POWER SNATCH 6 sets of 1 reps, pausing 3 seconds at the knee Start light, slowly working up

*POWER = CATCH ABOVE PARALLEL*

ALTERNATIVE TO SNATCHING (2 OPTIONS)

WEEKS 1 & 3 Snatch Grip Push Press (behind head): 5 sets of 10 reps

WEEKS 2 & 4 5 Set Superset: 15 Lateral Raises, 15 Front Raises

4 SET SUPERSET Weighted Ab Pulldowns: 12 reps heavy Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Bodyweight Back Extensions: 15-20 reps Light Kettlebell Swings (eye-level): 25 reps Push-ups: 15-20 reps

FRONT SQUAT 5 seconds down, 5 seconds at bottom, explode up! Work up to a 1 REP MAX Choice of Belt

5 SET SUPERSET Incline ISO DB Bench: 10 reps per side Seated Rows w/ Wide Attachment: 15-20 reps

5 SET SUPERSET Ring or Bench Dips: 15-20 reps (weighted if needed) Incline DB Fly: 20 reps

4-5 SET SUPERSET Wide Grip Barbell Bench: 10-15 reps One-arm DB Rows: 15 reps per side

4 SET SUPERSET Weighted Ab Pulldowns: 12 reps heavy Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters Add weight (carry backpack or some weight)

WARMUP: 2X THRU Bodyweight Back Extensions: 15-20 reps Light Kettlebell Swings (eye-level): 25 reps Push-ups: 15-20 reps

FRONT SQUAT One second pause Work up to a 1 REP MAX Choice of Belt

CLEANS WEEK 1: SPLIT JERK 6 sets of 1 rep... really focus on footwork Nail the technique before increasing weight

WEEK 2:2 CLEAN GRIP DEADLIFTS + POWER CLEAN 6 total sets Start light, slowly working up

WEEK 3: POWER CLEAN + LOW HANG POWER CLEAN 6 sets, start light and progress up Low Hang = below the knee

WEEK 4: POWER CLEAN 6 sets of 1 reps, pausing 3 seconds at the knee Start light, slowly working up

*POWER = CATCH ABOVE PARALLEL*

ALTERNATIVE TO CLEANING

WEEKS 1 & 3 DB Neutral Grip Press (seated): 5 sets of 15 reps

WEEKS 2 & 4 Pull-ups (any grip): 5 sets of 10 reps

4 SET SUPERSET Weighted Ab Pulldowns: 12 reps heavy Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Bodyweight Back Extensions: 15-20 reps Light Kettlebell Swings (eye-level): 25 reps Push-ups: 15-20 reps

BOX SQUAT  5 sets of 3 reps, working up every set No Bands, use 12-16" Box High or Low Bar

5 SET SUPERSET Heavy Eye-Level Kettlebell Swings: 15 reps Seated Box Jumps: 5 reps (choice to use weight)

5 SET SUPERSET Heavy DB Stiff Leg Deadlifts: 15 reps Goblet Squat (hold DB in front): 15 reps

BOX STEP-UPS 2 sets of 20 total reps Weighted with Dumbbells

4 SET SUPERSET Weighted Ab Pulldowns: 12 reps heavy Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters Add weight (carry backpack or some weight)

WARMUP: 2X THRU Bodyweight Back Extensions: 15-20 reps Light Kettlebell Swings (eye-level): 25 reps Push-ups: 15-20 reps

BACK SQUAT 10 second pause up to a MAX

1 SET PRIMER Light DB Curls: 50 reps Light DB Skullcrushers: 50 reps

5 SET SUPERSET Bench Dips: 30 reps (use weight if needed) Cable Curls: 30 reps

3-4 SET QUAD-SET Reverse EZ Bar Curls: 15 reps Arnold Cheat Curls: 15 reps Rope Pushdowns: 20 reps Narrow-grip Bench Press: 20 reps

4 SET SUPERSET Weighted Ab Pulldowns: 12 reps heavy Ab Wheels: 20 reps

WALKING LUNGES 400-800 meters

WARMUP: 2X THRU Bodyweight Back Extensions: 15-20 reps Light Kettlebell Swings (eye-level): 25 reps Push-ups: 15-20 reps

DB FRONT RACK LUNGES 5 sets of 10 reps each leg Choose weight; walk or stationary

CONDITIONING Bike or Row: 5 Minutes DB Farmer's Carry: 400 meters DB Double Overhead Carry: 400 meters Sled Push: 400 meters Sled Drag: 400 meters **Choose the order you want, break up into smaller sets as needed**