#SQUATLIFE V.33

2-3 SET WARMUP Bodyweight Lunges: 3-4 Minutes Push-ups: 15-20 reps Band Pull Aparts: 20-25 reps

FRONT SQUAT Work up to a 3 REP MAX Choice to use belt/wraps

3 POSITION POWER SNATCH WORK Weeks 1&2: Work at 60-65% for 6 sets Weeks 3&4: Work up to a heavier complex COMPLEX = 1 rep from high hang (hip), 1 rep from the top of the knee, and 1 rep just off the ground.  Hold onto the bar throughout

ALTERNATIVE TO SNATCHING 5 SET SUPERSET Behind the Neck Press (wide grip): 15 reps Bent Over Barbell Rows: 15 reps *Add this in, in addition to the Clean work if you have time*

CONDITIONING 400m (weighted if needed)

4-5 SET SUPERSET Ab Wheels (1 Wheel): 15-20 reps Weighted Back Extensions: 10 reps heavy

2-3 SET WARMUP Bodyweight Lunges: 3-4 Minutes Push-ups: 15-20 reps Band Pull Aparts: 20-25 reps

FRONT SQUAT First rep pause 5 seconds, Second rep regular MAX Choice of Belt/wraps

5 SET SUPERSET Incline DB Bench Press: 15 reps Weighted Chin-ups HEAVY: 8 reps

5 SET SUPERSET 1 Arm Seated Rows: 10 reps each arm HEAVY Ring Push-ups: 15-20 reps

5 SET TRI-SET Dips: 15-20 reps Straight Arm Pushdowns: 15 reps DB Fly: 12-15 reps

CONDITIONING Sled Drag (Face Sled) 400m (choose weight)

4-5 SET SUPERSET Ab Wheels (1 Wheel): 15-20 reps Weighted Back Extensions: 10 reps heavy

2-3 SET WARMUP Bodyweight Lunges: 3-4 Minutes Push-ups: 15-20 reps Band Pull Aparts: 20-25 reps

BOX SQUAT Work up to a 2 REP MAX Choice to use a belt/wraps 12-16" Box

LEGS & SHOULDERS

5 SET SUPERSET Elevated DB Split Squat: 10 reps each leg HEAVY Standing Military Press: 12 reps (alternate in front and behind head)

5 SET SUPERSET Leg Extensions: 12-15 reps w/ pause at top of rep DB Lateral Raises: 20 reps

5 SET SUPERSET Leg Curls: 12-15 reps w/ pause at top of rep DB Full Frontal Raises: 20 reps

CONDITIONING 400m (weighted if needed)

4-5 SET SUPERSET Ab Wheels (1 Wheel): 15-20 reps Weighted Back Extensions: 10 reps heavy

2-3 SET WARMUP Bodyweight Lunges: 3-4 Minutes Push-ups: 15-20 reps Band Pull Aparts: 20-25 reps

FRONT SQUAT 1 Rep MAX  Regular Rep

3 POSITION POWER CLEAN WORK Weeks 1&2: Work at 60-65% for 6 sets Weeks 3&4: Work up to a heavier complex COMPLEX = 1 rep from high hang (hip), 1 rep from the top of the knee, and 1 rep just off the ground.  Hold onto the bar throughout

ALTERNATIVE TO CLEANING 5 SET SUPERSET Arnold Press: 15 reps DB Reverse Fly: 15 reps *Add this in, in addition to the Clean work if you have time*

CONDITIONING Sled Walk (Face Away) 400m (choose weight)

4-5 SET SUPERSET Ab Wheels (1 Wheel): 15-20 reps Weighted Back Extensions: 10 reps heavy

2-3 SET WARMUP Bodyweight Lunges: 3-4 Minutes Push-ups: 15-20 reps Band Pull Aparts: 20-25 reps

BACK SQUAT Regular rep to a MAX

5 SET SUPERSET Drag Curls (keep EZ touching body): 15 reps Rope Pushdowns: 15-20 reps pause each rep at bottom

5 SET SUPERSET Preacher EZ Bar curls: 15 reps (3 ct. on the way down) Underhand Grip Pushdowns: 15 reps

5 SET SUPERSET Regular/Hammer DB Curls: Rep Progression for 5 reps Overhead Cable Tricep Extension: 20 reps

CONDITIONING 400m (weighted if needed)

4-5 SET SUPERSET Ab Wheels (1 Wheel): 15-20 reps Weighted Back Extensions: 10 reps heavy

2-3 SET WARMUP Bodyweight Lunges: 3-4 Minutes Push-ups: 15-20 reps Band Pull Aparts: 20-25 reps

DB FRONT SQUATS 5 sets of 10 reps as heavy as possible

5 SET SUPERSET Flat Bench Press: 10 reps each (close/medium/wide grips) Wide Grip Pull-ups: 10-15 reps (weighted if needed)

5 SET SUPERSET Barbell Push Press: 10 reps Chest Supported DB Arrows: 15 reps

5 SET SUPERSET Arnold Cheat Curls: 15 reps Flat Bench DB Rollbacks: 20 reps

5 SET CIRCUIT FINISHER Box Jumps: 10 reps Deficit Push-ups (deep): 10 reps Goblet Squats (hold DB/KB in front): 10 reps Ring Dips: 10 reps

4-5 SET SUPERSET Ab Wheels (1 Wheel): 15-20 reps Weighted Back Extensions: 10 reps heavy