#SQUATLIFE V.53

WARMUP

Plank Progression: 4 sets of 15 seconds each (no rest) Regular - Hands, Right, Left, Regular - Elbows

2 SETS EACH: Air Squats: 25 reps DB Stiff Leg Deadlifts: 25 reps

FRONT SQUAT

Work up to a 1 REP MAX 10 second pause, no belt

OLYMPIC LIFTING WORK — SNATCH

Snatch Grip = Wide-grip

Week 1: Snatch-Grip DEFICIT Deadlift 2" Deficit (stand on plates or mats) 5 sets of 5 reps building up in weight

Week 2: Snatch-Grip Deadlift No Deficit 5 sets of 5 reps building up in weight

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

Week 4: Overhead Squat 5 sets of 2 ; first rep is paused 3 seconds, second rep is regular

ALTERNATIVE TO SNATCHING

3 SET SUPERSET DB Arrows: 10 reps DB T's: 10 reps DB Press: 10 reps

5 SETS EACH

Back Extensions: 10 reps weighted Band Good Mornings: 15 reps Single Leg KB or DB Deadlifts: 8 reps per leg

ABZ 

Regular or Deficit Ab Wheels: 100 reps (as many sets as needed)

Plank: Accumulate 3-5 minutes (as many sets as needed)

WALKING LUNGES

400-800m

WARMUP

Plank Progression: 4 sets of 15 seconds each (no rest) Regular - Hands, Right, Left, Regular - Elbows

2 SETS EACH: Air Squats: 25 reps DB Stiff Leg Deadlifts: 25 reps

FRONT SQUAT

Work up to a 1 REP MAX 10 second pause, with belt

FLAT BENCH PRESS — ALL WEEKS

ALL REPS ARE PAUSED 1 SECOND! Work up in weight every set

Week 1: 5 sets of 5 reps Superset with 20 Lat Pulldowns after each set

Week 2: 5 sets of 3 reps Superset with 20 Rope Face Pulls after each set

Week 3: 5 sets of 1 rep Superset with 20 One-Arm DB Rows after each set

Week 4: Incline Dumbbell Bench Press 5 sets of 10 reps Superset with 20 Underhand Pulldowns

ACCESSORY WORK — 4 SET SUPERSET

Bench or Regular Dips: 25 reps DB Chest-supported Rows: 25 reps V-Bar Pushdowns: 25 reps Feet-elevated Push-ups: 25 reps

5 SETS EACH

Back Extensions: 10 reps weighted Band Good Mornings: 15 reps Single Leg KB or DB Deadlifts: 8 reps per leg

ABZ 

Regular or Deficit Ab Wheels: 100 reps (as many sets as needed)

Plank: Accumulate 3-5 minutes (as many sets as needed)

WALKING LUNGES

400-800m

WARMUP

Plank Progression: 4 sets of 15 seconds each (no rest) Regular - Hands, Right, Left, Regular - Elbows

2 SETS EACH: Air Squats: 25 reps DB Stiff Leg Deadlifts: 25 reps

BACK SQUAT

10 second pause to a MAX No Belt

OLYMPIC LIFTING WORK — CLEAN

Week 1: DEFICIT Deadlift 4" Deficit (stand on plates or mats) 5 sets of 5 reps building up in weight

Week 2: Deadlift, No Deficit 5 sets of 5 reps building up in weight

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

Week 4: Overhead Barbell Press Hold 5 sets of 45 seconds

ALTERNATIVE TO CLEANS

3 SET SUPERSET Straight-Arm Pushdowns: 15 reps Bent Over Barbell Rows: 15 reps Band Pull Aparts: 30 reps

5 SETS EACH

Back Extensions: 10 reps weighted Band Good Mornings: 15 reps Single Leg KB or DB Deadlifts: 8 reps per leg

ABZ 

Regular or Deficit Ab Wheels: 100 reps (as many sets as needed)

Plank: Accumulate 3-5 minutes (as many sets as needed)

WALKING LUNGES

400-800m

WARMUP

Plank Progression: 4 sets of 15 seconds each (no rest) Regular - Hands, Right, Left, Regular - Elbows

2 SETS EACH: Air Squats: 25 reps DB Stiff Leg Deadlifts: 25 reps

BACK SQUAT

10 second pause to a MAX With Belt

5 SET SUPERSET

Seated Rows: 15 reps w/ pause on all reps Flat DB Winding Bench Press: 15 reps Straight-Arm Pushdowns: 15 reps w/ pause on all reps

4 SET SUPERSET

Cable Crossovers or Fly Machine: 25 reps DB Pullovers: 15 reps Underhand Cable Rows: 25 reps

3 SET SUPERSET

PUSH-UP BURN-OUT

4" Deficit - 10 reps 2" Deficit - 10 reps No Deficit - 10 reps

Rest 2 minutes between sets

5 SETS EACH

Back Extensions: 10 reps weighted Band Good Mornings: 15 reps Single Leg KB or DB Deadlifts: 8 reps per leg

ABZ 

Regular or Deficit Ab Wheels: 100 reps (as many sets as needed)

Plank: Accumulate 3-5 minutes (as many sets as needed)

WALKING LUNGES

400-800m

WARMUP

Plank Progression: 4 sets of 15 seconds each (no rest) Regular - Hands, Right, Left, Regular - Elbows

2 SETS EACH: Air Squats: 25 reps DB Stiff Leg Deadlifts: 25 reps

TEMPO GOBLET OR DB FRONT SQUATS

5 sets of 5 reps 3 seconds down, 3 second pause, 3 seconds up Rest 1:00 between sets, try to increase weight

DEADLIFTS — ALL CONVENTIONAL STANCE

10 Minutes, 1 rep each minute Increase weight every set

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

5 SET SUPERSET

Banded Eye-Level KB Swings: 10 reps Heavy DB Stiff Leg Deadlifts: 20 reps

5 SETS EACH

Back Extensions: 10 reps weighted Band Good Mornings: 15 reps Single Leg KB or DB Deadlifts: 8 reps per leg

ABZ 

Regular or Deficit Ab Wheels: 100 reps (as many sets as needed)

Plank: Accumulate 3-5 minutes (as many sets as needed)

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m

OR

SLED DRAGS

400-800m

WALKING LUNGES

400-800m

OR

SLED DRAGS

400-800m