#SQUATLIFE V.52

WARMUP: 3 SETS Plank: 30 seconds Push-ups: 10 reps Eye-Level Kettlebell Swings: 15 reps Bodyweight Squats: 15 reps

FRONT SQUAT Work up to a 1 REP MAX Pause halfway down AND in bottom 1 second

OLYMPIC LIFTING WORK — SNATCH Snatch Grip = Wide-grip

Week 1: Snatch-Grip Deadlift + Power Snatch 5 total sets ; increasing each set

Week 2: Snatch-Grip Deadlift + Power Snatch + Overhead Squat 5 total sets ; increasing each set

Week 3: Power Snatch + Overhead Squat 5 total sets ; increasing each set

Week 4: Power Snatch 5 sets of 3 reps ; increasing each set

ALTERNATIVE TO SNATCHING

BAND PULL APART CIRCUIT: 2-3 TIMES THROUGH Both Palms Downs: 15 reps Both Palms Up: 15 reps Mixed Grip (right hand down, left up): 15 reps Mixed Grip (left hand down, right up): 15 reps

GPP — 3-5 SET SUPERSET

Reverse Hyper or Back Extensions: 15 reps (weighted if needed) Weighted Single Leg Glute Bridge: 8 reps per leg

ABZ — 3-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Plank: 45 seconds

WALKING LUNGES 400-800m

WARMUP: 3 SETS Plank: 30 seconds Push-ups: 10 reps Eye-Level Kettlebell Swings: 15 reps Bodyweight Squats: 15 reps

FRONT SQUAT Work up to a 1 REP MAX Through bands | No bands = 5x3 @75% of 1RM

FLAT BENCH PRESS — ALL WEEKS

Week 1: Work to a 1 Rep Max | No Bands 2-Stop (halfway, on chest)

Week 2: Work to a 1 Rep Max | No Bands 1-Stop (on chest)

Week 3: 1 Rep Max with Pause | No Bands

Week 4: Dumbbell Work 10x10 reps (5 sets flat, 5 sets incline) *Superset each set with 15 Rope Face Pulls*

SUPPORT WORK — 4 SET SUPERSET DB Pullovers: 15 reps Straight-Arm Tricep Pushdowns (close-grip): 10 reps Straight-Arm Tricep Pushdowns (wide-grip): 10 reps DB Floor Press: 20 reps

GPP — 3-5 SET SUPERSET

Reverse Hyper or Back Extensions: 15 reps (weighted if needed) Weighted Single Leg Glute Bridge: 8 reps per leg

ABZ — 3-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Plank: 45 seconds

SLED DRAG - FACE SLED 5 minutes for max load & distance

WARMUP: 3 SETS Plank: 30 seconds Push-ups: 10 reps Eye-Level Kettlebell Swings: 15 reps Bodyweight Squats: 15 reps

BOX SQUAT Work up to a 2 Rep Max for the day 16-20" Box

OLYMPIC LIFTING WORK — CLEAN

Week 1: Clean-Grip Deadlift + Power Clean 5 total sets ; increasing each set

Week 2: Clean-Grip Deadlift + Power Clean + Push Press 5 total sets ; increasing each set

Week 3: Power Clean + Push Jerk 5 total sets ; increasing each set

Week 4: Power Clean 5 sets of 3 reps at 75-80% 

ALTERNATIVE TO CLEANS

BAND PULL APART CIRCUIT: 3 TIMES THROUGH DB Suitcase Carry: 1 minute each arm DB Shrugs: 20 reps

GPP — 3-5 SET SUPERSET

Reverse Hyper or Back Extensions: 15 reps (weighted if needed) Weighted Single Leg Glute Bridge: 8 reps per leg

ABZ — 3-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Plank: 45 seconds

WALKING LUNGES 400-800m

WARMUP: 3 SETS Plank: 30 seconds Push-ups: 10 reps Eye-Level Kettlebell Swings: 15 reps Bodyweight Squats: 15 reps

BACK SQUAT + FRONT SQUAT 1 Back Squat, Rack Bar 1 Front Squat TO A MAX

5 SET SUPERSET Chest-supported or T-Bar Rows: 25 reps Feet-Elevated Push-ups: 15 reps DB Arrows: 25 reps

4 SET SUPERSET Single-Arm Pulldowns: 10 reps per arm Ring Push-ups: 15 reps DB T's: 20 reps

3 SET SUPERSET Regular Push-ups: 15 reps DB Chest-supported Shrugs: 15 reps w/ pause

GPP — 3-5 SET SUPERSET

Reverse Hyper or Back Extensions: 15 reps (weighted if needed) Weighted Single Leg Glute Bridge: 8 reps per leg

ABZ — 3-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Plank: 45 seconds

SLED DRAG - FACE SLED 5 minutes for max load & distance

FARMER'S CARRY 3 minutes for max load & distance

WARMUP: 3 SETS Plank: 30 seconds Push-ups: 10 reps Eye-Level Kettlebell Swings: 15 reps Bodyweight Squats: 15 reps

BOX FRONT SQUATS 5 sets of 3 reps at 60-70% working speed

SUPERSET WITH:

Seated Box Jumps: 5 reps

SPEED DEADLIFTS -- ALL CONVENTIONAL 10 sets of 3 reps 70% of Deadlift Max

First 5 sets = Use 4" Deficit (stand on plate) Second 5 sets = No Deficit

5 SET SUPERSET Bodyweight Bulgarian Split Squats: 10 reps per leg 3 seconds down, pause 1 second

Reverse Hypers: 15 reps

GPP — 3-5 SET SUPERSET

Reverse Hyper or Back Extensions: 15 reps (weighted if needed) Weighted Single Leg Glute Bridge: 8 reps per leg

ABZ — 3-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Plank: 45 seconds

WALKING LUNGES 400-800m

WALKING LUNGES 400-800m

OR

FARMER'S CARRY 400m

OR

SLED WALK OR DRAG 400-800m

OR

WALKING LUNGES 400-800m

OR

FARMER'S CARRY 400m

OR

SLED WALK OR DRAG 400-800m

OR