#SQUATLIFE V.25

WARMUP -- 3 SETS EACH Back Extensions: 10 reps Walking Lunges: 1 minute Plank Hold on Elbows: 1 minute

FRONT SQUAT *Work to a 1 Rep Max *10 second pause with NO BELT

BACK WORK

5 SET SUPERSET Incline DB Rows: 10-12 reps HEAVY Seated Rows: 15 reps

5 SET TRI-SET Bent Over Barbell Rows: 10-12 reps 1 Arm DB Rows: 10 reps HEAVY Arrows: 15 reps (squeeze)

WALKING LUNGES *400m Weighted

GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if needed) Band Good Mornings: 15-20 reps Ab Cable Crunch: 10-12 reps HEAVY Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10 reps Walking Lunges: 1 minute Plank Hold on Elbows: 1 minute

FRONT SQUAT *Work to a 1 Rep Max *10 second pause WITH BELT

SNATCH PREP WORK -- 4 SET SUPERSET Arrows: 15 reps Light DB Shoulder Press: 20 reps

SNATCH WORK -- WORK TO A HEAVY SINGLE WEEK 1: 2 Snatch Grip Deadlifts + Power Snatch WEEK 2: 2 Snatch Grip Deadlifts + Hang Power Snatch WEEK 3: 1 Snatch Grip Deadlift + Power Snatch WEEK 4: 1 Snatch Grip Deadlifts + Hang Power Snatch

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Wide Grip Behind the Neck Press: 5 sets of 8 reps WEEK 2: Close Grip Behind the Neck Press: 5 sets of 8 reps Week 3: Wide Grip Behind the Neck Push Press: 5 sets of 5 reps Week 4: Close Grip Behind the Neck Press: 5 sets of 5 reps

WALKING LUNGES *400-800m (Weighted if needed)

GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if needed) Band Good Mornings: 15-20 reps Ab Cable Crunch: 10-12 reps HEAVY Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10 reps Walking Lunges: 1 minute Plank Hold on Elbows: 1 minute

BACK SQUAT *Work to a MAX set *First rep: Pause 3 seconds ; Second rep: No Pause

 5 SET SUPERSET Stiff Leg Deadlifts: 10-15 reps Split Legged Squats: 10 reps each leg *Foot up on bench or box

5 SET TRI-SET Leg Curls: 15 reps Leg Press: 15 reps Calf Raises: 20 reps

SLED DRAG (FACE SLED) *8 set of 80-100 feet *Rest 1:00 between

GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if needed) Band Good Mornings: 15-20 reps Ab Cable Crunch: 10-12 reps HEAVY Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10 reps Walking Lunges: 1 minute Plank Hold on Elbows: 1 minute

FRONT SQUAT *Work to a 2 Rep Max *Choice of Belt or No Belt

CLEAN PREP -- 4 SET SUPERSET Arrows: 15 reps Upright Barbell Rows: 10 reps

CLEAN WORK -- WORK TO A HEAVY SINGLE WEEK 1: 2 Clean Grip Deadlifts + Power Clean WEEK 2: 2 Clean Grip Deadlifts + Hang Power Clean WEEK 3: 1 Clean Grip Deadlift + Power Clean WEEK 4: 1 Clean Grip Deadlifts + Hang Power Clean

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Seated Arnold Press: 5 sets of 15 reps WEEK 2: Standing Barbell Press: 5 sets of 15 reps Week 3: Standing Arnold Press: 5 sets of 15 reps Week 4: Standing Barbell Push Press: 5 sets of 15 reps

SLED DRAG (FACE SLED) *400-800m (choose weight)

GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if needed) Band Good Mornings: 15-20 reps Ab Cable Crunch: 10-12 reps HEAVY Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10 reps Walking Lunges: 1 minute Plank Hold on Elbows: 1 minute

BACK SQUAT *Work to a 1 Rep Max Regular Rep *High or Low Bar *Use Belt & Wraps if you want

ARMZ & SHOULDERS

QUAD-SET: 4 SETS Lateral Raises: 12 reps Rear Delt Fly: 12 reps Hammer Curls: 15 reps Barbell Curls: 15 reps

QUAD-SET: 4 SETS Band Pushdowns: 20 reps Incline DB Skullcrushers: 20 reps Cable Lateral Raise: 10 reps each arm Incline DB Curls: 6 reps each arm, 5 count twist, then 4 more each arm

NO WALKING LUNGES OR SLED

GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if needed) Band Good Mornings: 15-20 reps Ab Cable Crunch: 10-12 reps HEAVY Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Back Extensions: 10 reps Walking Lunges: 1 minute Plank Hold on Elbows: 1 minute

BOX SQUAT THRU BANDS *7 sets of 2 reps at 50% *Red Mini Bands if you have them *No Bands = 60-70% for speed

DYNAMIC WORK

5 SET CIRCUIT Seated Box Jumps: 5 reps Elevated or Ring Push-ups: 15 reps Front Rack Lunges: 10 reps each leg

5 SET TRI-SET Dips: 15 reps DB Chest Fly: 15 reps DB Pullovers: 15 reps

5 SETS EACH Max Effort Sled Push: 100 feet *Rest 1:00 between

Farmer's Carry: 100 feet HEAVY

GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if needed) Band Good Mornings: 15-20 reps Ab Cable Crunch: 10-12 reps HEAVY Ab Wheels: 15-20 reps