#SQUATLIFE 9.0 JACK of ALL TRADES

10 Minute Bike Warmups 3 minute Walking Lunges   BACK SQUAT (HIGH OR LOW BAR) *Work to a 1 Rep Max with a Pause *3,3,3,1,1,1,1,1 rep   DEADLIFT *Alternate Between Conventional & Sumo Stance Each Week *Also Alternate between standing on 1 plate or off the floor *Work to a 1 Rep Max   For Example: Week 1: Conventional Stance Standing on 1 Plate (Deficit: Stand on 1 Steel plate or one 25 lb. Bumper plate) Week 2: Sumo Stance off the Floor Week 3: Conventional Stance off the Floor Week 4: Sumo Standing on 1 Plate   BENCH PRESS -- MAX WORK  *20 reps Bar Only then, *3,3,3,1,1,1,1,1 reps Till Max   Week 1: Close Grip Flat Bench Press Week 2: Close Grip Incline Bench Press Week 3: Medium Grip Flat Bench Press Week 4: Regular or Wide Grip Flat Bench Press   5 Set Superset GHD: 10 reps Toes 2 Bar: 10 reps   WALKING LUNGES  400m for POWER 800m for Conditioning *Pick One Only *Use 40 lb. Vest if you a Boss

FRONT SQUAT  *Work to a 5 Rep Max with 1 Second Pause on Each rep *5,5,5,5,5 reps   OLYMPIC -- WORK TO A 1 REP MAX Week 1: Power Snatch: 1,1,1,1,1,1,1,1 rep Week 2: Power Clean: 1,1,1,1,1,1,1,1 rep Week 3: Hang Clean: 1,1,1,1,1,1,1 rep Week 4: Max Thruster: 1,1,1,1,1,1 rep Weighted GHD: 5 sets of 5 reps   Conditioning Options *Pick 1 of 3 for Conditioning 30 Clean & Press for Time: Use 115-135 lbs. (Scale Weight as needed) 30 Power Snatches for Time: Use 115-135 lbs. (Scale Weight as needed) 30 Thrusters for Time: Use 95 lbs. (Scale Weight as needed)   WALKING LUNGES 400m for POWER 800m for Conditioning *Pick One Only *Wear 40 lb. Vest if you a Boss

FRONT SQUAT *Work to a 10 Rep Max *10,10,10,10,10 reps   CHEST  4 minutes: Incline Bench Press: Max reps 4 minutes: Flat Dumbbell Bench Press: 50 reps 5 minutes: Dumbbell Fly: Max reps 5 minutes: Push-ups: Max reps 4 minutes: Cable Crossovers: Max reps 3 minutes: Ab Wheel: Max reps 3 minutes: Back Extensions: Max reps 3-12 minutes Walking Lunges Straight   BACK 4 minutes: Pull-ups: Max reps 4 minutes: Pulldowns (HEAVY): 50 reps 5 minutes: T-Bar Rows (HEAVY): 50 reps 5 minutes: Dumbbell Pullovers: Max reps 4 minutes: Two-Arm Dumbbell Row (Chest Supported) Heavy: 50 reps 3 minutes: Weighted Crunches (w/ a 25lb plate): Max reps

BACK SQUAT -- COMPETITION SQUAT PRACTICE *Take a Weight with Singles *Warmup, then 1,1,1,1,1,1,1,1 rep   DEALIFT -- COMPETITION DEADLIFT PRACTICE *Take a Weight with Singles *Warmup, then 1,1,1,1,1,1,1,1 rep   BENCH PRESS -- COMPETITION PRACTICE *Take a Weight with Singles *Warmup, then 1,1,1,1,1,1,1,1 rep   BODYWEIGHT CONDITIONING Bodyweight Squats: 150 reps GHDS: 5 sets of 10 reps   Upper Body -- 5 Set Superset Pushups: 20-50 reps Pull-ups: Till Failure   #LungeandLearn: 400 meters

FRONT SQUAT *Work to a 1 Rep Max with Pause ; No Belt *1,1,1,1,1,1,1   Snatch: Work to a 1 Rep Max Clean & Jerk: Work to a 1 Rep Max --------------------------------------------- UPPER BACK & SHOULDERS -- BARBELL SHRUGS/SIDE LATERAL RAISES 50 reps at 135 lbs. 2 sets of 10 Side Lying Lateral Raises 50 reps at 225 lbs. 2 sets of 10 Side Lying Lateral Raises 50 reps at 315 lbs. 2 sets of 10 Side Lying Lateral Raises

BACK SQUAT *Work up to a 1 Rep Max ; No Belt *1,1,1,1,1,1 rep   BODYWEIGHT WARMUP -- 5 Set Superset Bodyweight Skullcrushers: 5-20 reps Chin-Ups (knees in front): 5-20 reps   THICKNESS -- 6 Set Superset Barbell Curls (Cheat a little if needed): 6 reps Close Grip Skullcrushers: 6 reps   PUMP -- 5 Set Superset 3 Way Preacher Curls: 8 reps Each Way (Wide grip / Medium grip / Close grip) *(Flip the preacher bench around) 3 Way Pushdowns: 12 reps Each Way (Close grip / Medium grip / Wide grip)   POLISH -- 5 Set Superset Any Bicep Machine or Concentration Curls: 30 reps Dumbbell Skullcrushers Lying Down: 15 reps   BACK SQUAT (HIGH BAR) -- MAX REPS Max reps with 315 lbs. (Scale Weight as needed) *135x5 / 185x5 / 225x3 / 315x15

FRONT SQUAT *Something around 70% of your 1 Rep Max for a quick single   Pullups: 100-150 reps Push-ups: 200 reps Bodyweight Skullcrushers: 50-100 reps Bicep Chin-ups: 50-100 reps Handstand Pushups: 50 reps (Scale reps depending on Skill Level) Bodyweight Squats: 150 reps Lunges: REST   MAX OUT MONDAY