#SQUATLIFE V.32

WARMUP Bodyweight Back Extensions: 3×10-15 reps Bodyweight Lunges: 3-4 Minutes Rotator Cuffs: 1x50 reps

CONVENTIONAL DEADLIFT 2 Stops (2" off ground and at knee) 1 Rep Max

POWER SNATCH FROM HIGH BLOCK Week 1: 8x1 EMOM Week 2: 10x1 EMOM Week 3: 12x1 EMOM Week 4: 8x1 EMOM *High Blocks = at about mid thigh *No blocks, use plates or short box

ALTERNATIVE FOR SNATCHING Weeks 1&3: Behind the Neck Strict Press: 5x5 WIDE GRIP

Weeks 2&4: Behind the Neck Push Press: 5x5 WIDE GRIP

ACCESSORY WORK: 5 SET TRI-SET Arrows & T's: 10 reps of EACH Rope Tricep Pushdowns: 15 reps Band Face Pulls: 20 reps

5 SET SUPERSET Ab Pulldowns or Weighted Crunches: 15-20 reps Weighted Back Extensions: 8 reps heavy

WALKING LUNGES 400m (weighted if needed)

WARMUP Bodyweight Back Extensions: 3×10-15 reps Bodyweight Lunges: 3-4 Minutes Rotator Cuffs: 1x50 reps

SUMO DEADLIFT Thru red mini-bands OFF FLOOR 1 Rep Max

FRONT SQUAT 3 second pause, no belt MAX

POWER CLEAN FROM HIGH BLOCK Week 1: 8x1 EMOM Week 2: 10x1 EMOM Week 3: 12x1 EMOM Week 4: 8x1 EMOM *High Blocks = at about mid thigh *No blocks, use plates or short box

ALTERNATIVE FOR CLEANS Weeks 1&3: DB Arnold Press: 5x10 Weeks 2&4: BB Strict Press: 5x8

ACCESSORY WORK: 5 SET TRI-SET Bent over barbell rows: 10 reps heavy Deficit Push-ups: 15 reps Bench or Regular Dips: 20 reps

5 SET SUPERSET Ab Wheels: 15-20 reps Reverse Hypers or Band Good Morning: 10-12 reps

WALKING LUNGES 400m (weighted if needed)

WARMUP Bodyweight Back Extensions: 3×10-15 reps Bodyweight Lunges: 3-4 Minutes Rotator Cuffs: 1x50 reps

CONVENTIONAL DEADLIFT Off deficit, through red bands 1 Rep Max

BACK SQUAT 3 second pause w/ belt MAX

BARBELL PUSH PRESS 5x5 working up

5 SET SUPERSET Ab Pulldowns or Weighted Crunches: 15-20 reps Weighted Back Extensions: 8 reps heavy

NO LUNGES

WARMUP Bodyweight Back Extensions: 3×10-15 reps Bodyweight Lunges: 3-4 Minutes Rotator Cuffs: 1x50 reps

CONVENTIONAL DEADLIFT Off ground, through bands

OVERHEAD SQUAT First rep pause for 5 seconds; Regular for the second rep

GPP WORK: 6 SET SUPERSET Farmer's Carry: 100ft HEAVY Sled Drag (face sled): 100 ft HEAVY

5 SET SUPERSET Ab Wheels: 15-20 reps Reverse Hypers or Band Good Morning: 10-12 reps

WARMUP Bodyweight Back Extensions: 3×10-15 reps Bodyweight Lunges: 3-4 Minutes Rotator Cuffs: 1x50 reps

CONVENTIONAL DEADLIFT Off floor, regular rep 1 Rep Max

FRONT SQUAT Regular rep w/ belt 1 Rep Max

4 SET QUAD SET EZ Bar Drag Curls (keep tight to body): 15 reps DB Reverse Fly: 15 reps EZ Bar Skullcrushers: 15 reps Seated Rows: 15 reps

5 SET SUPERSET Ab Pulldowns or Weighted Crunches: 15-20 reps Weighted Back Extensions: 8 reps heavy

WALKING LUNGES 400m (weighted if needed)

WARMUP Bodyweight Back Extensions: 3×10-15 reps Bodyweight Lunges: 3-4 Minutes Rotator Cuffs: 1x50 reps

5 SET DYNAMIC SUPERSET Seated Box Jumps: 5 reps Weighted Pull-ups: 8 reps Eye-Level Kettlebell Swings: 11 reps *Low Rest

75 REPS OF EACH: Ring or Regular Push-ups Bodyweight Squats Incline DB Curls DB Front Raises DB Chest Supported Rows *Break this up however you like*

3-4 SET SUPERSET Ab Wheels: 15-20 reps Reverse Hypers or Band Good Morning: 10-12 reps