#SQUATLIFE BLOCK.5 &; (STRONG-FAST-JACKED)

DEADLIFT *Work to a 1 Rep Max with one of these variations instagram.com/9yyYLCCncV CHOICES 1) Through Bands 2) Standing on 1 Plate (1 Steel plate or one 25 lb. Bumper plate) 3) Standing on Two plates (2 Steel plates or one 45 lb. Bumper plate) 4) Off Blocks or Rack pulls *Through Bands {embed:instagram:9lOf-WCnag} *Standing on 1 plate or two {embed:instagram:8QFc3uCnYG} *Off blocks or mats {embed:instagram:9BDVAJCnSK}   BENCH PRESS *Work to a 1 Rep Max with a Pause *10,1,1,1,1,1,1,1 reps {embed:instagram:3mTgzzinV2}   INSURANCE POLICY WORK GHD 5 sets of 5 reps (holding weight if possible) ; Hamstring Curls & Back Extensions as a substitute Toes 2 Bars: 5 sets of 8 reps (knee ups if you need to scale) Rear Delt Flys: 1 set of 100 reps *Work to a 1 Rep Max ; Add Belt & Wraps if you want) *3,3,3,1,1,1,1 {embed:instagram:907LP2CnU0}

FRONT SQUAT *Work to a 1 Rep Max ; Belt & Wraps are optional *3,3,3,1,1,1,1 rep {embed:instagram:2qLspBinRQ}   OLYMPIC MOVE -- MAX EFFORT WORK Week 1: Snatch From Floor then, Clean From Floor Max {embed:instagram:8qLPOninRV} {embed:instagram:88EWjKCnZE} Week 2: Snatch From Blocks, then Clean From Blocks {embed:instagram:95y_TsCnaX} {embed:instagram:8NqDDoine0} Week 3: Hang Snatch & Hang Clean Week 4: Power Snatch & Power clean {embed:instagram:9LXyyyCnQu}   Walking Lunges: 400-800m or 10-15 minutes in gym

5 Set Superset Incline Dumbbell Bench Press: 15 reps Seated Rows: 15 reps {embed:instagram:9YP23GCndk}   5 Set Superset Wide Grip Pulldowns: 15 reps Dumbbell Chest Fly or Machine: 15 reps   5 Set Superset Dumbbell Pullover: 15 reps Cable Crossovers: 15 reps ------------------------------------------------------------------------------------- FRONT SQUAT *Work to a Heavy 3 Rep Max ; Optional to wear Belt *3,3,3,3,3 reps   ALTERNATE -- CHEST & BACK WORKOUT 4 Set Superset -- CRAZY PUMP Incline Barbell Bench Press: Till Failure (Use 115-135 lbs, or scale weight ; high touch point with wide grip) Wide Grip Pulldowns: 20 reps   4 Set Superset Flat Bench Press (Feet up): Till Failure (Use 135 lbs. or scale weight) -- I got 25,20,17,15 reps Behind the Neck Pulldowns: 20 reps
  4 Set Superset Dumbbell Pullvers: 20 reps Dumbbell Chest Fly: 15 reps
  BACK SQUAT *135x5 / 225x5 / 315x13 (Scale weight as needed)

BACK SQUAT *Work to a 1 Rep Max ; With Belt & Wraps if you want *3,3,3,1,1,1,1 reps *With a barbell across your upper back and your feet shoulder-width apart, push your glutes behind you as you bend your legs to squat. Hold for a count of three at the bottom, then extend your legs to stand.   CONJUGATE DEADLIFT -- TO A MAX CHOICES: 1) Through Bands 2) Standing on 1 Plate (1 Steel plate or one 25 lb. Bumper plate) 3) Standing on 2 Plates (2 Steel Plates or one 45 lb. Bumper plate) 4) Off Blocks or Rack Pulls (Bar should be at mid-shin level) ----------------------------------------------------------------------------------------------- INSURANCE POLICY WORK GHD: 5 sets of 5 reps (Holding weight if possible) ; Hamstring Curls & Back Extensions as a substitute Toes 2 Bars: 5 sets of 8 reps (knee ups if you need to scale) Rear Delt Flys: 1 set of 100 reps   Add 400m Walking Lunges if your hips need it

FRONT SQUAT *Work to a 1 Rep Max ; Belt Optional *3,3,3,1,1,1,1 rep {embed:instagram:9LXyyyCnQu}   OLYMPIC MOVE Week 1 Clean Max Overhead Squat Max {embed:instagram:9oCtkjCnbZ} Week 2 Clean & Jerk Max {embed:instagram:9Vt0MWCnRo} Snatch Balance Max {embed:instagram:8YPmA9CnfU} Week 3 Jerk Max {embed:instagram:8NpibOind7} Power Clean max Week 4 Behind the Neck Jerk Max Overhead Squat with 5 Count Pause {embed:instagram:7_GEdSinQg} ---------------------------------------------------------------------------- Walking Lunges: 400-800m or 10-15 minutes in gym

5 Set Superset Military Press (Behind the Head only to earlobes): 20,15,12,10,8,5 reps Upright Rows: 15,15,15,15,15 reps 5 Set Superset Side Lying Lateral Raises: 15,15,15,15,15 reps Rear Delt Flys: 15,15,15,15,15 reps 5 Set Superset Skullcrushers: 20,20,20,20,20 reps Bicep Curls: 20,20,20,20,20 reps 5 Set Superset Pushdowns: 15,15,15,15,15 reps Preacher Curls: 15,15,15,15,15 reps BACK SQUAT *Work to 1 Heavy Set of 8-10 reps {embed:instagram:9f-2PzinXT}

BACK SQUAT *50% for 5 singles / 70% for 3 singles / 80% for 2 singles   BENCH PRESS Work up on some Pauses *1,1,1,1,1,1,1 reps ; Not a Max but something Heavy   GHD: (Just Bodyweight): 2 sets of 8 reps Toes 2 Bar: 2 sets 8-15 reps   GO REST