#SQUATLIFE V.24

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) — :15 each x 4 rounds Push-ups: 3×15 reps   FRONT SQUAT -- WORK TO A MAX *5 second pause ; NO BELT   SNATCHES Week 1: High Hang Snatch -- Work to a Single Week 2: Snatch From Blocks --Work to a Double (as form allows*) Week 3: Low Hang Snatch -- Work to a Single Week 4: Full Regular Snatch *High Hang = bar sits in hip pocket ; Hang = anywhere above the knee *Low Hang = below knee *Full = catch below parallel (If you can’t do this, catch where you can and ride the bar down into a squat.  If this messes with your technique DO NOT try to go to full depth)  

**ALTERNATIVE TO OLY LIFTING** Week 1: Standing Behind the Neck Press (close-grip): Work to a heavy set of 5 reps Week 2: Standing Barbell Push Press (in front): Work to a Heavy set of 5 reps Week 3: Standing Arnold Press: 5 sets of 12-15 reps HEAVY Week 4: Standing Barbell Push Press (in front): Work to a Heavy Single

GPP — 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar (Weighted if possible): 10-15 reps Ab Wheels: 12-15 reps   SLED DRAG (FACE SLED) 400m continuous (pick the weight)

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) — :15 each x 4 rounds Push-ups: 3×15 reps FRONT SQUAT -- WORK TO A MAX *5 second pause ; WITH BELT   BENCH PRESS — WORK TO A MAX ALL WEEKS Week 1: Flat Bench | 1 Paused Rep + 1 Regular Rep Max Week 2: Incline Bench | 1 Paused Rep + 1 Regular Rep Max Week 3: Flat Bench | 1 Rep Max with Pause Week 4: Incline Bench | 1 Rep Max with Pause **Paused reps are HALFWAY DOWN point** CHEST ACCESSORY -- 4 SET TRI-SET Regular or Ring Dips: 15 reps DEEP DB Fly: 15 reps Wide Push-ups: 20 reps GPP — 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar (Weighted if possible): 10-15 reps Ab Wheels: 12-15 reps SLED WALK (FACE AWAY FROM SLED) 1200-1600m (pick weight, try not to stop)

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) — :15 each x 4 rounds Push-ups: 3×15 reps BACK SQUAT *No Pause Max with Belt CLEANS Week 1: High Hang Clean -- Work to a Single Week 2: Clean From Blocks --Work to a Double (as form allows*) Week 3: Low Hang Clean -- Work to a Single Week 4: Full Regular Clean *High Hang = bar sits in hip pocket ; Hang = anywhere above the knee *Low Hang = below knee *Full = catch below parallel (If you can’t do this, catch where you can and ride the bar down into a squat.  If this messes with your technique DO NOT try to go to full depth) **ALTERNATIVE TO OLY LIFTING** Weeks 1 & 3……….2 SET SUPERSET 2 Arm DB Farmer's Carry: 400m Heavy 1 Arm DB Rows: 15 reps each arm Weeks 2 & 4……….3 SET SUPERSET Dumbbell Split Squats: 10 reps each leg Heavy V-Bar Pulldowns: 15 reps **If you did the Olympic WL portion, do this if you have time GPP — 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar (Weighted if possible): 10-15 reps Ab Wheels: 12-15 reps WALKING LUNGES 800m (weighted if possible)  

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) — :15 each x 4 rounds Push-ups: 3×15 reps FRONT SQUAT *1 Rep Max ; 1 second pause with belt 5 SET QUAD-SET Incline Dumbbell Bench: 15 reps Flat Dumbbell Bench: 15 reps Dumbbell Pullovers: 15 reps 3 Way Dumbbell Rows (overhand, neutral, underhand): 8 reps each DB Reverse Fly: 15 reps CHEST BLOW0UT 100 Push-ups in as few sets as possible GPP — 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar (Weighted if possible): 10-15 reps Ab Wheels: 12-15 reps WALKING LUNGES 800m (weighted if possible)

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) — :15 each x 4 rounds Push-ups: 3×15 reps 6 SET SUPERSET BOX BACK SQUAT: 3 reps at 50-60% High Box Jump: 5 reps 6 SET SUPERSET Band Deadlifts: 3 reps at 50-60% DB Walking Lunges: 10 reps each leg   GPP — 5 SETS EACH GHDs: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar (Weighted if possible): 10-15 reps Ab Wheels: 12-15 reps NO SLED OR LUNGES

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) -- :15 each x 4 rounds Push-ups: 3x15 reps BACK SQUAT *10 second pause with no belt CIRCUIT #1 -- 3 SETS  Band Pushdowns: 25 reps 3 Way Skullcrushers (nose, forehead, behind head): 10 reps each way Wide-Grip Pulldowns: 15 reps Seated Rows: 15 reps CIRCUIT #2 -- 3 SETS Forehead Curls: 12-15 reps (pause at top) Preacher Curls: 15 reps Arrows & Ts: 10-15 reps each way Full Frontal Raises: 15 reps GPP — 3 SETS EACH GHDs: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Toes to Bar (Weighted if possible): 10-15 reps Ab Wheels: 12-15 reps SLED + LUNGE 400m Walk OR Drag, Straight into 400m Walking Lunges