#SQUATLIFE 8.0 ALL PURPOSE JACKED PART II

BACK SQUAT *Work to a 1 Rep Max with Belt & Wraps if you want *3,3,3,1,1,1,1 rep   DEADLIFT *1 Rep Max with One of the Following Variations *Conventional Stance (narrow stance)   Week 1: Sumo Stance Rack Pulls (Set rack or mats at Mid-shin Level) Week 2: Sumo Stance Deficit Deadlift (Stand on 1 Steel plate or one 25 lb. Bumper plate) Week 3: Deficit Deadlift (Narrow Stance): Standing on 1 plate or one 25 lb. Bumper plate) Week 4: 1 Sumo rep + 1 Conventional rep ; Standing on Floor   INSURANCE POLICY WORK GHD: 5 sets of 5 reps (Holding weight if possible ; Scale with Hamstring Curls & Back Extensions as a scaled option) Toes 2 Bars: 5 sets of 8 reps (knee ups if you need to scale) Rear Delt Flys: 1 set of 100 reps #LungeandLearn: 400 meters holding 10lbs DBs in each hand

FRONT SQUAT *Work up to a 5 Rep Max *5.5.5.5.5 reps   Week 1: Overhead Squat: 3,3,3,1,1,1 reps Week 2: Overhead Squat with 5 Count Pause: 3,3,3,1,1,1 rep Week 3: Hang Power Clean: 3,3,3,1,1,1 rep Week 4: Max Thruster: 1,1,1,1,1,1 rep Weighted GHD: 5 sets of 5 reps   Conditioning Option #1: 10 Rounds for Time Russian Swings (Eye Level): 10 reps American Swings (Overhead): 10 reps Full Sit-ups: 10 reps *Use 53 lb. Kettelbell (or scale weight)   Conditioning Option #2: 10 Rounds for Time Russian Swings (Eye Level): 10 reps GHDS: 5 reps

BACK SQUAT *Work up to a 10 Rep Max *10,10,10,10,10 reps   Option #1 -- 6 Set Superset Barbell Bench Press: 8 reps Wide Grip Pull-ups: Till Failure   5 Set Superset 3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) ; No Rest Seated Rows (1/4 rep Method): 15 reps (1 Regular rep + One 1/4 rep)   6 Set Superset Chest Fly: 15 reps Dumbbell Pullovers: 15 reps   400m #LungeandLearn   Option #2: CHEST & BACK 100 Wide Grip Pull-ups I don’t care how many sets it takes 150 Pushups Wide Grip   5 Set Superset 3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) Seated Rows: 20 reps   6 Set Tri-set Chest Fly: 15 reps Dumbbell Pullovers: 15 reps   4 Set Superset Toes 2 Bar: 5-15 reps (no kip) ; add ankle weights if needed Weighted Crunches: (25lb plate behind head): 25 reps   Walking Lunges: 12 minutes

Alternate weeks 1-2-3-4 with Max Work   BACK SQUAT OR FRONT SQUAT *Work to a 1 Rep Max Wrapped up *Go till you miss I wanna see a real ass rep!!!!! *Alternate between Weeks   DEADLIFT *Work to a 1 Rep Max Deficit Deadlift (Stand on 1 Steel plate or one 25 lb. Bumper plate) OR *Work to a 1 Rep Max Deficit Deadlift (Stand on 2 Steel plates or one 45 lb. Bumper plate) *Conventional stance *Alternate between Weeks   INCLINE CLOSE GRIP BENCH MAX OR FLAT CLOSE GRIP BENCH MAX *Work to a 1 Rep Max (Work up with doubles and singles) *Alternate between Weeks   GPP WORK (General Physical Prepardeness) -- 5 Set Superset Box Squat (Med Ball held in Front Rack ; Wide Stance to 12-14" Box): 25 reps GHD: 5-10 reps (Using a Variation or 20 Back Extensions) Toes 2 Bar: 5 sets of 10 reps   #LungeandLearn: 400 meters or 10-15 minutes (holding 10 lb. Dumbbell in each hand)

FRONT SQUAT *Work to a 1 Rep Max with Pause ; No Belt *1,1,1,1,1,1,1 ------------------------------------------------------------------ SNATCH MAX -- Work to a 1 Rep Max Week 1: Power Snatch off Blocks Week 2: Hang Power Snatch Week 3: Power Snatch from the Floor Week 4: From Floor full Snatch   Then:   CLEAN MAX -- Work to a 1 Rep Max Week 1: Power Clean off Blocks Week 2: Hang Power Clean Week 3: Clean from Floor Week 4: Clean & Press   Conditioning -- 30 reps for Time Week 1: 1 Snatch + 1 Clean & Jerk = 1 rep  (Use 95-135 lbs. or Scale as needed) Week 2: Power Clean: (Use 115-185 lbs. or scale as needed) Week 3: Power Snatch: (Use 95-135 lbs. or scale as needed) Week 4: Clean & Jerk: (Use 135 lbs. or scale as needed)

5 Set Superset Week 1 & 3 Barbell Military Press: 10,8,6,4,2 reps (Front to the chin) Week 2 &4  Behind the Neck Military Press: 20,20,10,10,5 reps *Always Superset with: Arnold Press: 12,12,12,12,12 reps   BARBELL SHRUGS / SIDE LYING LATERALS Do 2 sets of 10 reps with no rest of Side Lying Laterals 50 reps at 135 lbs. then 2 sets of 10 reps Side Lying Laterals 50 reps at 225 lbs. then 2 sets of 10 reps Side Lying Laterals 50 reps at 315 lbs. then 2 sets of 10 reps Side Lying Laterals   ARMS -- 4-5 Set Superset (NO REST) Tricep Pushdowns: 20 reps Band Pushdowns: 20 reps Skullcrushers: 20 reps Straight Bar Curls: 15 reps Preacher Bench Curls: 15 reps Incline Dumbbell Curls: 15 reps   BACK SQUAT (HIGH BAR) -- MAX REPS *With 315 lbs. (Scale weight up or down based on Skill Level) *135x8 / 185x5 /225x3 /315x15

BACK SQUAT *50% for 5 Singles / 70% for 3 Singles / 80% for 2 Singles   BENCH PRESS *Work up to a Heavy Single with some Pauses *1,1,1,1,1,1,1 rep   GHD (bodyweight): 2 sets of 8 reps Toes 2 Bar: 8-15 reps   Walking Lunges: 12 minutes   REST