#SQUATLIFE V.26

WARMUP -- 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Split Squats: 10 reps each leg Push-ups: 10 reps

FRONT SQUAT *Work to a Single w/ 5 second pause *No Belt

BACK + SHOULDERS

5 SET SUPERSET 1 Arm Seated Rows: 10-12 reps HEAVY Standing Arnold Press: 15 reps

5 SET TRI-SET DB Reverse Fly: 15 reps DB Frontal Raises: 15 reps Underhand Grip Pull-ups: 15 reps

WALKING LUNGES *800m (Weighted if Needed)

GPP — 5 SETS EACH Back Extensions: 10-15 reps (Weighted if needed) Strict Toes to Bar: 10-12 reps Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Split Squats: 10 reps each leg Push-ups: 10 reps

FRONT SQUAT *Work to a Single w/ 5 second pause *With Belt

SNATCH PREP WORK — 3 SETS YTW's: 10 reps each way

SNATCH WORK WEEK 1: 2 Rep Max Power Snatch WEEK 2: 2 Rep Max Hang Power Snatch WEEK 3: 1 Rep Max Power Snatch WEEK 4: 1 Rep Max Hang Power Snatch

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Wide Grip Deadlift: 5x3 reps WEEK 2: Wide Grip Press: 5x5 reps Week 3: Wide Grip Deadlift: 5x3 reps w/ a 3 second pause at knee on each rep Week 4: Wide Grip Push Press: 5x5 reps **Deadlifts are with a double overhand grip**

SLED WALKS *800m as Heavy as Possible

GPP — 5 SETS EACH Back Extensions: 10-15 reps (Weighted if needed) Strict Toes to Bar: 10-12 reps Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Split Squats: 10 reps each leg Push-ups: 10 reps

BACK SQUAT *Work to 5 Rep Max *Choice of Belt or No Belt

 5 SET SUPERSET Weighted Glute Ham Raises: 10-15 reps Weighted Stationary Lunges: 10 reps each leg

4 SET SUPERSET Weighted Box Step-ups: 10 reps each leg Barbell Good Mornings: 10 reps

CALF RAISE FINISHER *100 reps

NO WALKING LUNGES/ SLED

GPP — 5 SETS EACH Reverse Hyper: 12 reps Strict Toes to Bar: 10-12 reps Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Split Squats: 10 reps each leg Push-ups: 10 reps

FRONT SQUAT *1 Rep Max... Get After It!

CLEAN PREP WORK — 3 SETS YTW's: 10 reps each way

CLEAN WORK WEEK 1: 2 Rep Max Power Clean WEEK 2: 2 Rep Max Hang Power Clean WEEK 3: 1 Rep Max Power Clean WEEK 4: 1 Rep Max Hang Power Clean

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Close Grip Deadlift: 5x3 reps WEEK 2: Close Grip Press Behind Neck: 5x5 reps Week 3: Close Grip Deadlift: 5x3 reps w/ a 3 second pause at knee on each rep Week 4: Close Grip Behind the Neck Push Press: 5x5 reps **Deadlifts are with a double overhand grip**

SLED WALK *2 sets of 400m (Rest 2:00 between)

GPP — 5 SETS EACH Back Extensions: 10-15 reps (Weighted if needed) Strict Toes to Bar: 10-12 reps Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Split Squats: 10 reps each leg Push-ups: 10 reps

LOW BAR BACK SQUAT *1 second pause w/ choice of belt

5 SET SUPERSET Seated Box Jumps: 5 reps for Height Deficit Deadlift off 4" Plate: 3 Reps **Sumo or Conventional**

5 SETS Farmer's Carry: 100 feet HEAVY

WALKING LUNGES *400m Weighted

GPP — 5 SETS EACH Back Extensions: 10-15 reps (Weighted if needed) Strict Toes to Bar: 10-12 reps Ab Wheels: 15-20 reps

WARMUP -- 3 SETS EACH Band Good Mornings: 15 reps Bodyweight Split Squats: 10 reps each leg Push-ups: 10 reps

FRONT SQUAT *Thru Bands... 5x2 @50-65%

4 SET QUAD SET Alternating Incline DB Curls: 10 reps Cable Curls w/ pause: 15 reps Straight Bar Pushdowns w/ pause: 15 reps DB Skullcrushers: 20 reps

4 SET QUAD SET Ring or Regular Dips: 15-20 reps DB Incline Bench Press: 20 reps Alternating Hammer Curls: 20 reps Bodyweight Skullcrushers: 20 reps

SLED PUSHES 10 sets of 100 ft. Heavy *Rest 1:00 between rounds

GPP — 5 SETS EACH Back Extensions: 10-15 reps (Weighted if needed) Strict Toes to Bar: 10-12 reps Ab Wheels: 15-20 reps