#SQUATLIFE V.57

3-5 TIMES THROUGH

Plank: 30 seconds Plank Shoulder Taps: 30 seconds Bodyweight Isometric Lunge: 20 seconds per leg Band Good Mornings: 15 reps

HIGH BAR BACK SQUAT

Week 1: 10-second pause through bands Work up to a 1-Rep Max

Week 2: 5-second pause through bands Work up to a 1-Rep Max

Week 3: 3-second pause through bands Work up to a 1-Rep Max

Week 4: 1-second pause, No Bands Work up to a 1-Rep Max

SNATCH PREP: 2-3 SETS

Empty-bar Snatch Grip Press: 10 reps Empty-Bar Snatch Grip Overhead Hold: 20 seconds *Snatch Grip = Wide*

SNATCH

Week 1: Power Snatch 5x2 reps | Pause 3 seconds at knee on both reps Power = Catch above parallel

Week 2: Power Snatch + Overhead Squat 5 sets of 1 rep w/ brief pause at the bottom Work up ONLY as technique allows

Week 3: Overhead Squat 5x2 reps --> START LIGHT! Bar taken from the rack

Week 4: Power Snatch 5x2 reps, no pause

ALTERNATIVE TO SNATCHING 

5 SET SUPERSET DB Chest-supported T's: 10 reps DB Chest-supported Arrows: 10 reps

5 SET SUPERSET

Weighted Crunches: 20 reps Stick Twists: 20 reps

WALKING LUNGES

400-800 meters

SINGLE-ARM FARMER'S CARRY

DB or KB 3x100m per arm

3-5 TIMES THROUGH

Plank: 30 seconds Plank Shoulder Taps: 30 seconds Bodyweight Isometric Lunge: 20 seconds per leg Band Good Mornings: 15 reps

FRONT SQUAT

5 seconds on the way down, 5 second pause to a MAX NO BELT

5 SET SUPERSET

Incline Barbell Bench Press: 5 reps heavy Strip weight, then: Incline Barbell Bench Press: 20 reps light

Superset with: DB Chest-supported Rows: 15 reps

5 SET SUPERSET

One-Arm Cable Rows: 10 reps per arm Bench, Regular or Ring Dips: 20 reps

4-5 SET CIRCUIT

Deficit Push-ups (4″): 5 reps Deficit Push-ups (2″): 5 reps Regular Push-ups: 5 reps Pulldowns: 20 reps (change grips each time)

5 SET SUPERSET

Weighted Crunches: 20 reps Stick Twists: 20 reps

WALKING LUNGES

400 meters weighted

REGULAR FARMER'S CARRY

DB or KB 3x100m per arm

3-5 TIMES THROUGH

Plank: 30 seconds Plank Shoulder Taps: 30 seconds Bodyweight Isometric Lunge: 20 seconds per leg Band Good Mornings: 15 reps

FRONT SQUAT

5 seconds on the way down, 5 second pause to a MAX WITH BELT

CLEAN PREP: 2-3 SETS

Empty-bar Deadlifts: 10 reps Empty-bar Presses: 10 reps Empty-bar Overhead Hold: 30 seconds

CLEAN

Week 1: Power Clean 5x2 reps | Pause 3 seconds at knee on both reps Power = Catch above parallel

Week 2: Power Clean + Front Squat 5 sets of 1 rep Work up ONLY as technique allows

Week 3: Barbell RDLs 5x5 reps 5 second eccentric

Week 4: Power Clean 5x2 reps, no pause

ALTERNATIVE TO CLEANS 

5 SET SUPERSET One-Arm Rows: 10 reps per arm DB Upright Rows: 15 reps

5 SET SUPERSET

Weighted Crunches: 20 reps Stick Twists: 20 reps

WALKING LUNGES

400-800 meters

SINGLE-ARM FARMER'S CARRY

DB or KB 3x100m per arm

3-5 TIMES THROUGH

Plank: 30 seconds Plank Shoulder Taps: 30 seconds Bodyweight Isometric Lunge: 20 seconds per leg Band Good Mornings: 15 reps

BACK SQUAT

10 minutes to Work up to a MAX for the day

5 SET SUPERSET

Single-Leg Box Jumps: 5 reps per leg KB Suitcase Deadlifts: 10 reps per leg Heavy DB Stiff Leg Deadlifts: 15 reps

EYE-LEVEL KB SWINGS

1 set for Max Reps You pick the weight

5 SET SUPERSET

Isometric Lunge: 45 seconds (right leg) Isometric Lunge: 45 seconds (left leg)

5 SET SUPERSET

Pull-ups (you pick the grip): Till Failure

Once you fail:

Pulldowns (you pick the grip): 20 reps

5 SET SUPERSET

Weighted Crunches: 20 reps Stick Twists: 20 reps

WALKING LUNGES

400 meters weighted

REGULAR FARMER'S CARRY

DB or KB 3x100m per arm

3-5 TIMES THROUGH

Plank: 30 seconds Plank Shoulder Taps: 30 seconds Bodyweight Isometric Lunge: 20 seconds per leg Band Good Mornings: 15 reps

SPEED WORK: 10 SET SUPERSET

Box Front Squat: 3 reps at 50% through bands

Front Foot Elevated Bulgarian Split Squats: 10 reps per leg *Use weight if needed*

THE AMAZING BLOWOUT

*CAN'T PUT THE DUMBBELLS DOWN*

5 Set Superset DB Regular Curls: 10 reps DB Reverse Curls: 10 reps

5 Set Superset DB Skullcrushers: 20 reps DB Elbows-out Press: 20 reps

4 Set Superset Empty-bar Barbell Curls: 25 reps Rope Pushdowns: 25 reps

5 SET SUPERSET

Weighted Crunches: 20 reps Stick Twists: 20 reps

WALKING LUNGES

400-800 meters

SINGLE-ARM FARMER'S CARRY

DB or KB 3x100m per arm

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters