#SQUATLIFE V.27

WARMUP Walking Lunges: 1 minute Bodyweight Squats: 3x15 Plank: 2 sets of 1:00

FRONT SQUAT *1 second pause NO BELT

5 SET TRI-SET Seated Rows: 15 reps (pause each rep) Arnold Cheat Curls: 12-15 reps Lat Pulldowns: 15 reps

5 SET TRI-SET 1 Arm Rows: 10 reps each arm Cable Curls: 20 reps DB Arrows: 12-15 reps

WALKING LUNGES 400m Weighted Heavy

LOWER BACK WORK -- 5 SET SUPERSET Barbell Good Mornings: 10 reps Glute Ham Raises: 10-15 reps Weighted

ABZ -- 5 SET SUPERSET (LOW REST) Ab Wheels: 10 reps Heavy Ab Pulldowns: 10 reps

WARMUP Walking Lunges: 1 minute Bodyweight Squats: 3x15 Plank: 2 sets of 1:00

FRONT SQUAT *1 second pause WITH BELT

SNATCH PREP Face Pulls: 1 set of 50 reps

SNATCH WORK WEEK 1: Snatch Grip Deadlift + High Hang Power Snatch WEEK 2: Snatch Grip Deadlift + Hang Power Snatch WEEK 3: Snatch Grip Deadlift + Low Hang Power Snatch WEEK 4: 1 Rep Regular Power Snatch

**Low Hang = below knee** **High Hang = from the hip** **Power = catch above parallel**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Wide Grip Deficit Deadlift: 5 sets of 5 reps WEEK 2: Behind the Neck Strict Press: 5×5 reps Week 3: Wide Grip Deadlift: 5×5 reps Week 4:  Behind the Neck Push Press: 5×5 reps

**Deficit = 2-4 inch**

SLED DRAGS 2 sets of 200m HEAVY

LOWER BACK WORK -- 5 SET SUPERSET Barbell Good Mornings: 10 reps Glute Ham Raises: 10-15 reps Weighted

ABZ -- 5 SET SUPERSET (LOW REST) Ab Wheels: 10 reps Heavy Ab Pulldowns: 10 reps

WARMUP Walking Lunges: 1 minute Bodyweight Squats: 3x15 Plank: 2 sets of 1:00

BACK SQUAT 1 second pause NO BELT

MUST COMPLETE ALL 50 REPS BEFORE MOVING ON TO NEXT EXERCISE DB Lateral Raises: 50 reps DB Strict Presses: 50 reps Cable Frontal Raises: 25 reps each arm DB Rear Delt Fly: 50 reps *Rest 2-3 Minutes, then Repeat

NO SLED OR LUNGES

LOWER BACK WORK -- 5 SET SUPERSET Barbell Good Mornings: 10 reps Glute Ham Raises: 10-15 reps Weighted

ABZ -- 5 SET SUPERSET (LOW REST) Ab Wheels: 10 reps Heavy Ab Pulldowns: 10 reps

WARMUP Walking Lunges: 1 minute Bodyweight Squats: 3x15 Plank: 2 sets of 1:00

FRONT SQUAT Work to a 1 Rep Max w/ belt no pauses

CLEAN WORK WEEK 1: Clean Grip Deadlift + High Hang Power Clean WEEK 2: Clean Grip Deadlift + Hang Power Clean WEEK 3: Clean Grip Deadlift + Low Hang Power Clean WEEK 4: 1 Rep Regular Power Clean

**Low Hang = below knee** **High Hang = from the hip** **Power = catch above parallel**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Clean Grip Deficit Deadlift: 5 sets of 5 reps WEEK 2: Strict Press: 5×5 reps Week 3: Clean Grip Deadlift: 5×5 reps Week 4: Push Press: 5×5 reps

**Deficit = 2-4 inch**

SLED WALKS 2 sets of 200m HEAVY

LOWER BACK WORK -- 5 SET SUPERSET Barbell Good Mornings: 10 reps Glute Ham Raises: 10-15 reps Weighted

ABZ -- 5 SET SUPERSET (LOW REST) Ab Wheels: 10 reps Heavy Ab Pulldowns: 10 reps

WARMUP Walking Lunges: 1 minute Bodyweight Squats: 3x15 Plank: 2 sets of 1:00

BACK SQUAT *10 second pause NO BELT!... time to get uncomfortable!

PUMP WARMUP -- 3 SET SUPERSET Band Pushdowns: 20 reps Barbell Forehead Curls: 20 reps

5 SET SUPERSET Barbell Curls: 10 reps HEAVY Rope Pushdowns: 15 reps

5 SET SUPERSET EZ Bar Skullcrushers: 10 reps each to nose, forehead and behind head Incline DB Curls: 8 reps, 5 count twist, then hit 4 more reps each arm

WALKING LUNGES 400m Weighted Heavy

LOWER BACK WORK -- 5 SET SUPERSET Barbell Good Mornings: 10 reps Glute Ham Raises: 10-15 reps Weighted

ABZ -- 5 SET SUPERSET (LOW REST) Ab Wheels: 10 reps Heavy Ab Pulldowns: 10 reps

WARMUP Walking Lunges: 1 minute Bodyweight Squats: 3x15 Plank: 2 sets of 1:00

BOX SQUATS *7x3 for speed *12-16 inch box

5 SET SUPERSET Incline Bench Press: 12-15 reps wide Wide Grip Pulldowns: 15 reps

5 SET TRI-SET DB Pullovers: 15 reps Straight Bar Pushdowns: 15 reps Bench Dips: 20 reps

5 SET TRI-SET Cable Crossovers: 15-20 reps Underhand Grip Pulldowns: 15 reps Deficit Push-ups: 15 reps

CONDITIONING -- 400 METERS EACH Walking Lunges WEIGHTED Farmer's Carry: You pick the weight

LOWER BACK WORK -- 5 SET SUPERSET Barbell Good Mornings: 10 reps Glute Ham Raises: 10-15 reps Weighted

ABZ -- 5 SET SUPERSET (LOW REST) Ab Wheels: 10 reps Heavy Ab Pulldowns: 10 reps