#SQUATLIFE V.59

WARMUP — 3 SETS EACH

Unweighted Back Extensions: 20 reps Bike or Slow Lunges: 2 minutes Push-ups: 15 reps straight into a 30 second Plank

FRONT SQUAT

Work to a Heavy Triple All 3 Reps - PAUSE 3 SECONDS

5 SET TRI-SET

Wide-grip Pull-ups (weighted if possible): 5 reps Wide-grip Pulldowns: 10 reps heavy DB Arnold Press: 15 reps

5 SET TRI-SET

DB Lateral Raises: 15 reps DB Frontal Raises: 15 reps DB Chest-supported Rows: 20 reps

1 SET

DB Military Press: 50 reps DB Upright Rows: 50 reps DB Push Press: 50 reps DB Bent Over Rows: 50 reps

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted straight into: Back Extensions: 10 reps unweighted

Ab Wheels: 10 reps straight into Heavy AF Ab Pulldowns: 10 reps

WALKING LUNGES

400-800m (Weighted if Needed)

WARMUP — 3 SETS EACH

Unweighted Back Extensions: 20 reps Bike or Slow Lunges: 2 minutes Push-ups: 15 reps straight into a 30 second Plank

FRONT SQUAT

Work to a Heavy Triple No Pauses

SNATCH PREP — 3 SETS

Light DB Arrows: 15 reps Light DB T's: 15 reps Band Pull Aparts: 20-30 reps

SNATCH WORK

WEEK 1: 2 Power Snatch + 2 Overhead Squat 5 sets at about 70-75% - Work technique

WEEK 2: Power Snatch + Overhead Squat 5 sets at about 75-80% - Work technique

WEEK 3: 2 Hang Power Snatch + 2 Overhead Squat 5 sets at about 70-75% - Work technique

WEEK 4: Hang Snatch + Overhead Squat 5 sets at about 75-80% - Work technique

*ALTERNATIVE TO WEIGHTLIFTING*

WEEK 1: Wide Grip Deadlift: 5×3 reps 5-second descent back to the floor on all reps

WEEK 2: Wide Grip Press (behind head): 5×8 reps 5-second descent back to the floor on all reps

Week 3: Wide Grip Deadlift: 5×5 reps 5-second descent back to the floor on all reps

Week 4: Wide Grip Push Press (behind head): 5×8 reps 5-second descent back to the floor on all reps

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted straight into: Back Extensions: 10 reps unweighted

Ab Wheels: 10 reps straight into Heavy AF Ab Pulldowns: 10 reps

WALKING LUNGES

400-800m (Weighted if Needed)

WARMUP — 3 SETS EACH

Unweighted Back Extensions: 20 reps Bike or Slow Lunges: 2 minutes Push-ups: 15 reps straight into a 30 second Plank

BACK SQUAT

Work to a Heavy Triple All 3 Reps - PAUSE 3 SECONDS

5 SET SUPERSET

DB Bulgarian Split Squats: 8 reps each leg (as heavy as possible)

Belt Squat Machine Walks: 1 minute *No Belt Squat = 15 Heavy Eye-level KB Swings

4 SET SUPERSET

Lateral Weighted Box Step-ups: 8 reps each leg KB Single-Leg Deadlifts: 8 reps each leg Heavy Band Good Mornings: 15 reps

FINISHER

Box Jumps: 50 reps *After every 10 reps do 15 Goblet Squats **No Rest

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted straight into: Back Extensions: 10 reps unweighted

Ab Wheels: 10 reps straight into Heavy AF Ab Pulldowns: 10 reps

WALKING LUNGES

400-800m (Weighted if Needed)

WARMUP — 3 SETS EACH

Unweighted Back Extensions: 20 reps Bike or Slow Lunges: 2 minutes Push-ups: 15 reps straight into a 30 second Plank

FRONT SQUAT

1 Rep Max Wrap up and get after it

CLEAN PREP — 3 SETS

Empty-bar Deadlifts: 10 reps DB Bent Over Rows: 20 reps Overhead Barbell Hold: 20-30 seconds

CLEAN WORK

WEEK 1: 2 Power Clean + 2 Front Squats 5 sets at about 70-75% - Work technique

WEEK 2: Power Clean + Front Squat 5 sets at about 75-80% - Work technique

WEEK 3: 2 Hang Power Cleans + 2 Front Squats 5 sets at about 70-75% - Work technique

WEEK 4: Hang Power Cleans + Front Squat 5 sets at about 75-80% - Work technique

**ALTERNATIVE TO OLYMPIC WL**

WEEK 1: Regular Grip Deadlift: 5×3 reps 5-second descent back to the floor on all reps

WEEK 2: Press (behind head): 5×8 reps 5-second descent back to the floor on all reps

Week 3: Regular Grip Deadlift: 5×5 reps 5-second descent back to the floor on all reps

Week 4: Push Press (behind head): 5×8 reps 5-second descent back to the floor on all reps

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted straight into: Back Extensions: 10 reps unweighted

Ab Wheels: 10 reps straight into Heavy AF Ab Pulldowns: 10 reps

WALKING LUNGES

400-800m (Weighted if Needed)

WARMUP — 3 SETS EACH

Unweighted Back Extensions: 20 reps Bike or Slow Lunges: 2 minutes Push-ups: 15 reps straight into a 30 second Plank

LOW BAR BACK SQUAT

Work up to a 1 Rep Max for the Day Wrap up and go

4 ROUNDS

DB Weighted Walking Lunges: 100 yards Single-Arm DB or KB Overhead Carry (right): 50 yards Single-Arm DB or KB Overhead Carry (left): 50 yards Push-ups: 25 reps

3 ROUNDS

Farmer’s Carry: 100 yards KB or DB Front Rack Carry (right): 50 yards KB or DB Front Rack Carry (left): 50 yards Plank: 1 minute

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted straight into: Back Extensions: 10 reps unweighted

Ab Wheels: 10 reps straight into Heavy AF Ab Pulldowns: 10 reps

NO LUNGES

WALKING LUNGES

400-800m (Weighted if Needed)

WALKING LUNGES

400-800m (Weighted if Needed)