#SQUATLIFE V.31

WARMUP Bodyweight Back Extensions: 3x10-15 reps Bodyweight Split Legged Squats: 3x10 reps each leg Hang from Pull-ups Bar: 3 sets of 20 seconds

SUMO DEADLIFT *Through bands AND blocks (knee height) *Red mini bands if you have them *No Bands = Blocks Only *Double overhand grip (hook grip) *1 Rep Daily Max

OVERHEAD SQUAT *With 5 Second Pause *If you can't safely get into this position, do 5x5 Behind the Neck Push Press and work on your Overhead Positioning

POWER SNATCH FROM LOW BLOCKS *Blocks at shin level Week 1: 8x1 EMOM, no misses Week 2: 10x1 EMOM, no misses Week 3: 12x1 EMOM, allowed 1 miss Week 4: 6x1 EMOM, no misses *EMOM: Every Minute on the Minute *POWER = CATCH ABOVE PARALLEL

5 SET SUPERSET Tricep Straight Bar Pushdowns: 15 reps DB Lateral Raises: 15 reps

5 SET SUPERSET Ab Wheels: 15-20 reps Weighted Back Extensions: 15 reps

WALKING LUNGES 400m (weighted if needed)

WARMUP Bodyweight Back Extensions: 3x10-15 reps Bodyweight Split Legged Squats: 3x10 reps each leg Hang from Pull-ups Bar: 3 sets of 20 seconds

STIFF LEG DEADLIFT *1 Rep Daily Max *Choice of using Belt *Double overhand grip (hook grip)

POWER CLEAN FROM LOW BLOCKS *Blocks at shin level Week 1: 8x1 EMOM, no misses Week 2: 10x1 EMOM, no misses Week 3: 12x1 EMOM, allowed 1 miss Week 4: 6x1 EMOM, no misses *EMOM: Every Minute on the Minute *POWER = CATCH ABOVE PARALLEL

5 SET SUPERSET Incline DB Rollbacks: 15 reps heavy Incline DB Curls: 15 reps heavy *Low Rest

5 SET SUPERSET Ab Wheels: 15-20 reps DB Split Squats: 12 reps each leg

WALKING LUNGES 400m (weighted if needed)

WARMUP Bodyweight Back Extensions: 3x10-15 reps Bodyweight Split Legged Squats: 3x10 reps each leg Hang from Pull-ups Bar: 3 sets of 20 seconds

CONVENTIONAL DEADLIFT *Off Blocks at Knee Height *Double overhand grip (hook grip) *1 Rep Daily Max

BACK SQUAT *5 second pause w/ belt *1 Rep Max

BEHIND THE NECK PUSH PRESS 5x5 working heavy

EXTRA POSTERIOR WORK -- 5 SET SUPERSET Weighted Step-ups: 10 reps each leg to 20" box Glute Ham Raises: 8-10 reps heavy

5 SET SUPERSET Back Extensions: 15 reps (weighted if needed) Ab Wheels or Pulldowns: 15-20 reps

NO LUNGES

WARMUP Bodyweight Back Extensions: 3x10-15 reps Bodyweight Split Legged Squats: 3x10 reps each leg Hang from Pull-ups Bar: 3 sets of 20 seconds

CONVENTIONAL DEADLIFT *Regular rep from ground *1 Rep Daily Max *Double overhand grip (hook grip)

OVERHEAD SQUAT *With 1 second pause *If you can't safely get into this position, do 5x5 Behind the Neck Push Press and work on your Overhead Positioning

SNATCH WORK Weeks 1-2: 2RM Hang Power Snatch Weeks 3-4: 1RM Hang Power Snatch POWER = CATCH ABOVE PARALLEL

**IF YOU DON'T WANT SNATCHES, DO 5X5 SNATCH GRIP (WIDE) BEHIND THE NECK PRESSES WORKING ON MOBILITY**

5 SET SUPERSET Arnold Press: 15 reps Neutral Grip Pulldowns: 15 reps

5 SET SUPERSET Front Raises: 15 reps DB Arrows & T's: 15 reps each way

5 SET SUPERSET Ab Wheels: 15-20 reps Weighted Back Extensions: 15 reps

WALKING LUNGES 400m (weighted if needed)

WARMUP Bodyweight Back Extensions: 3x10-15 reps Bodyweight Split Legged Squats: 3x10 reps each leg Hang from Pull-ups Bar: 3 sets of 20 seconds

SUMO DEADLIFT *Regular rep from ground *1 Rep Daily Max *Double overhand grip (hook grip)

FRONT SQUAT *1 Rep Max w/ belt *No Pauses

CLEAN WORK Weeks 1-2: 2RM Hang Power Clean Weeks 3-4: 1RM Hang Power Clean POWER = CATCH ABOVE PARALLEL

**IF YOU DON'T WANT TO DO CLEANS, DO BARBELL SHOULDER PRESS FOR 5X5**

5 SET SUPERSET Overhead Tricep Extensions: 15 reps EZ Bar Curls: 15 reps

5 SET SUPERSET Bench Dips: 20 reps Empty BB Curls: 20 reps

5 SET SUPERSET Ab Wheels: 15-20 reps DB Split Squats: 12 reps each leg

WALKING LUNGES 400m (weighted if needed)

WARMUP Bodyweight Back Extensions: 3x10-15 reps Bodyweight Split Legged Squats: 3x10 reps each leg Hang from Pull-ups Bar: 3 sets of 20 seconds

SLED PUSHES 8 sets of 100 ft (roughly) *Rest 2:00 between

4 SET QUAD SET (LOW REST) DB Flat Bench: 15 reps Ring Rows or Pull-ups: 15 reps DB Shoulder Press: 15 reps Eye Level Kettlebell Swings: 15 reps

LIGHT GPP -- 4-5 SETS EACH Band Good Mornings: 20 reps Weighted Crunches: 20 reps Bodyweight Back Extensions: 15 reps Ab Pulldowns: 15 reps