#SQUATLIFE

Warmup Row, run or bike: 10 Minutes Walking Lunges: 3 Minutes   BOX SQUATS (BACK SQUAT) *Work to a 1 Rep Max ; Use a Belt *10,5,3,1,1,1 reps   DEADLIFT -- WORK TO A 1 REP MAX FOR ALL WEEKS Week 1: From Floor (conventional stance) ; Pause 3 seconds at Knee Week 2: Use Mats or Box to set bar at Knees  ; Sumo Stance Week 3: From Floor ; Conventional Stance regular rep Week 4: From Floor ; Sumo Stance regular rep   BENCH PRESS -- MAX WORK Week 1: Flat Bench Press (regular grip) ; Work to a 1 Rep Max with a 3 second Pause on chest Week 2: Incline Bench Press (narrow grip) ; No Pause Week 3: Flat Bench Press (wide grip) ; 1 Rep Max with 3 second Pause on chest Week 4: Flat Bench Press (regular grip) ; 1 Rep Max   GPP -- 5 Set Superset Back Extensions: 20 reps Glute Ham Raises: 12 reps No Weight Toes to Bar: 10-15 reps   SLED WALK: 1/2 MILE or Walking Lunges : 1/2 MILE

Warmup Walking Lunges: 5 Minutes Dumbbell Lateral Raises (Very light): 1 set of 50 reps Dumbbell Military Press (Very light): 1 set of 50 reps   2 BEHIND THE NECK PUSH PRESS + OHS (Overhead Squat) *5 Second Pause in Bottom of Squat *Use a weight you feel comfortable with, but challenging   OLYMPIC -- WORK TO A HEAVY TRIPLE ALL WEEKS Week 1: Hang Power Snatch ; Pause 3 seconds at Knee Week 2: Power Snatch (From Floor) Week 3: Hang Snatch (Catch in full squat, pause for 3 seconds ) Week 4: Hang Power Snatch (no pause)   GPP -- 4 Sets Back Extensions: 20 reps Toes to Bar: 10-15 reps Band Good Mornings: 20 reps V-ups: 15 reps   WALKING LUNGES: 400-800 Meters Weighted

Warmup Row, run or bike: 10 Minutes Walking Lunges: 3 Minutes   BOX SQUATS (FRONT RACK) *Treat this like a regular Box Squat, but holding the bar in front of your body *Work to a Heavy Single ; Use a Belt *Push chest up through the bar   5 Set Superset Incline Dumbbell Bench Press: 15 reps Straight Arm Pushdowns with Pause: 15 reps   5 Set Superset Flat Bench Press: 10 reps each grip (close / medium / wide) Wide Grip Pulldowns: 15 reps   5 Set Tri-set Underhand Grip Pulldowns: 10 reps Dips (Ring or Regular): 15 reps Bent Over Barbell Rows: 15 reps   GPP -- 4 Sets Band Good Mornings: 20 reps V-ups: 15 reps GHD Sit-ups: 12 reps Glute Ham Raises: 15 reps Weighted   SLED DRAG: 400 Meters *Facing Sled  

Warmup Row, run or bike: 10 Minutes Walking Lunges: 3 Minutes   BACK SQUAT *Work to a Heavy Single *Treat this like a meet   DEADLIFT *Work to a Heavy Single *Treat this like a meet   BENCH PRESS *Work to a Heavy Single *Treat this like a meet   5 Set Superset Barbell RDL: 10 reps Dumbbell Split Squats (foot on bench): 10 each leg   GPP -- 4 Sets Banded Good Mornings: 20 reps Glute Ham Raises: 12-15 reps No Weight Ab Rollouts: 15 reps Weighted Sit-ups: 100 reps in as few sets as possible   NO SLED/LUNGES

Warmup Row, run or bike: 10 Minutes Walking Lunges: 3 Minutes   DEAD STOP FRONT SQUAT *Work to a 1 Rep Max with Belt *Set rack up so bar is in the bottom of a squat, and complete the lift   CLEAN -- 3 REP MAX FOR ALL WEEKS Week 1: Hang Power Clean with 3 second pause at Knee (Don't drop bar between reps) Week 2: Power Clean (drop between reps) Week 3: Hang Clean (Catch in full squat) ; Choice to drop bar between reps Week 4: Hang Power Clean (don't drop between reps)   OVERHEAD WORK -- WORK TO A HEAVY SINGLE WEEKS Week 1: Push Jerk with 3 Second Pause in Catch Position Week 2: Split Jerk with 3 Second Pause in Dip & Catch Positions Week 3: Push Jerk (No Pauses) Week 4: Split Jerk (No Pauses)   OVERHEAD STABILITY -- 3 Sets Overhead Walk with Kettlebells or DB's: 200m (Stay tight  & keep active shoulders) Dumbbell Rear Delt Fly: 15-20 reps   5 Set Superset Handstand Hold (against wall): 30-45 seconds Dumbbell Full Lateral Raises: 15 reps   GPP -- 4 Set Superset Back Extensions: 15-20 reps Ab Rollouts: 15-20 reps Toes to Bar: 10-15 reps   WALKING LUNGES (NO WEIGHT): 800 Meters

Warmup Row, run or bike: 10 Minutes Walking Lunges: 3 Minutes   FRONT SQUAT *3 Rep Max with Belt   5 Set Tri-set Dumbbell Incline Bench Press: 15 reps Underhand Grip Pull-ups: 10 reps Ring Push-ups: 15 reps   4 Set Circuit Dumbbell Skullcrushers: 15 reps Barbell Forehead Curls: 15 reps 1 Arm Dumbbell Rows: 10 reps each arm Regular Push-ups: 25 reps   3 Set Superset Weighted Wide Grip Pull-ups: 8 reps Seated Rows: 20 reps   GPP -- 4 Set Superset Back Extensions: 15-20 reps Glute Ham Raises (Weighted): 10-15 reps Toes to Bar: 10-15 reps Ab Rollouts: 15 reps   SLED WALK (HEAVY): 800 Meters

10 Minutes on rower, bike or light jog   FRONT SQUAT *60-70% of 1 Rep Max for a Single   GPP -- 4 Sets Band Good Mornings: 20 reps Back Extensions: 20 reps Ab Rollouts: 20 reps Sit-ups: 25 reps   Spend 20 minutes working on hip, ankle, shoulder, etc. mobility