#SQUATLIFE 20

Warm-up: 3 Set Superset (short rest) Run, row or jump rope: 5 minutes Push-ups: 15 reps Band Good Mornings: 15 reps   Flat Bench Press -- ALL WEEKS Week 1: 1 Rep Max with Pause | Against bands Week 2: 1 Rep Max, No Pause | Against bands Week 3: 1 Rep Max with Pause | No Bands Week 4: 1 Rep Max, No Pause | No Bands   ACCESSORY -- 3 Set Superset Ring Push-ups: 15 reps Cable Crossovers: 15 reps Dumbbell Pullovers: 15 reps   BACK SQUAT  *10 second pause max with no belt   GPP -- 5 Set Superset Weighted Glute Ham Raises: 10 reps Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps (weighted if needed) Ab Wheels: 10-15 reps   WALKING LUNGES 400-800m        

Warm-up: 3 Set Superset (short rest) Run, row or jump rope: 5 minutes Push-ups: 15 reps Band Good Mornings: 15 reps   BACK SQUAT  *10 second pause with belt   OVERHEAD PREP WORK -- 4 Set Superset Behind the Neck Snatch Grip (wide) Press: 5 reps Face Pulls: 15 reps   SNATCH WORK -- 8 Sets of 1 Rep Each Week Week 1: High Hang Power Snatch (from the hip) Week 2: High Hang Snatch (from above the knee) Week 3: Hang Power Snatch Week 4: Hang Snatch *If we say just "Snatch" then catch in full squat *Start light and progress up.  Focus is on the form   **ALTERNATIVE TO SNATCH** Week 1: Behind the Neck Wide Grip Press: Work to a set of 10 Week 2: Behind the Neck Wide Grip Press: Work to a set of 5 Week 3: Behind the Neck Wide Grip Push Press: 5 Rep Max Week 4: Behind the Neck Wide Grip Push Press: 3 Rep Max *If you did Snatches, add this extra overhead work in as well**   GPP -- 5 Set Superset Weighted Glute Ham Raises: 10 reps Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps (weighted if needed) Ab Wheels: 10-15 reps   SLED WALKS 400m HEAVY

Warm-up: 3 Set Superset (short rest) Run, row or jump rope: 5 minutes Push-ups: 15 reps Band Good Mornings: 15 reps   FRONT SQUAT *1 Rep Max with 1 second pause | With Belt   5 Set Superset Incline Bench Press: 10 reps narrow, 10 reps wide Heavy 1 Arm Rows: 8 reps each arm   5 Set Superset T-Bar Rows: 10 reps overhead, 10 reps underhand Dumbbell Fly: 12-15 reps   3 Set Superset Dips: 15 reps 8 Weighted Pull-ups (Heavy)   GPP -- 5 Set Superset Weighted Glute Ham Raises: 10 reps Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps (weighted if needed) Ab Wheels: 10-15 reps   WALKING LUNGES 800m

Warm-up: 3 Set Superset (short rest) Run, row or jump rope: 5 minutes Push-ups: 15 reps Band Good Mornings: 15 reps   FRONT SQUAT *No Pause with Belt   CLEAN WORK -- 8 Sets of 1 Rep Each Week Week 1: High Hang Power Clean (From hip) Week 2: High Hang Clean Week 3: Hang Power Clean (From the top of knee) Week 4: Hang Clean *If it says just "Clean" then catch in a full front squat *Start light and progress up focusing on form   **ALTERNATIVE TO CLEAN WORK --  ALL BARBELL** Week 1: Strict Press: Work to a set of 10 Week 2: Strict Press: Work to a set of 5 Week 3: Push Press: 5 Rep Max Week 4: Push Press: 3 Rep Max *If you did Cleans, add this extra overhead work in as well**   GPP -- 5 Set Superset Weighted Glute Ham Raises: 10 reps Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps (weighted if needed) Ab Wheels: 10-15 reps   SLED PULL 400-800m

Warm-up: 3 Set Superset (short rest) Run, row or jump rope: 5 minutes Push-ups: 15 reps Band Good Mornings: 15 reps   SPEED DEADLIFTS -- 10 set of 2  *Use Red Mini Bands | Focus is on Speed Use 50% of your 1 Rep Max | No Bands = 70-75%   BACK SQUAT *1 Second Pause, No Belt   ACCESSORY -- 3 Set Superset Stiff Legged Deadlifts: 12-15 reps Weighted Step-ups (20-24" Box): 8 each leg   GPP -- 5 Set Superset Weighted Glute Ham Raises: 10 reps Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps (weighted if needed) Ab Wheels: 10-15 reps   NO SLED OR LUNGES

Warm-up: 3 Set Superset (short rest) Run, row or jump rope: 5 minutes Push-ups: 15 reps Band Good Mornings: 15 reps   FRONT SQUAT *With 1 second Pause, with Belt   4 Set Quad-Set Dumbbell Flat Bench: 15 reps as heavy as possible Arrows, Ts, Presses: 8 reps each way Ring Push-ups: 20 reps Seated Rows w/ brief pause: 15 reps   WALKING LUNGES + SLED WORK -- 2 SETS Walking Lunges: 200m Sled Rows (Face Sled): 100m   4 Set Quad-Set Forehead Curls: 15 reps Rope Pushdowns w/ brief pause: 15 reps CT Curls: 10-12 reps each arm Dumbbell Skullcrushers: 15 reps Heavy   GPP -- 5 Set Superset Weighted Glute Ham Raises: 10 reps Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps (weighted if needed) Ab Wheels: 10-15 reps

FRONT SQUAT *Take a quick single at around 70-75%   Spend at least 15-20 minutes mobilizing and working on your body