#SQUATLIFE 10.0 CHANGE THE GAME

10 Minute Bike Warmups 3 Minute Walking Lunges   FRONT SQUAT *Work up to a 1 Rep Max ; Wrapped up with Belt *3,3,3,1,1,1,1 reps   DEADLIFT -- TO A MAX WEIGHT *All Deficit Work so we can work on Leg Drive *Work up to a 1 Rep Max DEFICITS *1 Plate= 1 Steel plate or one 25 lb. Bumper plate *2 Plate= 2 Steel plates or one 45 lb. Bumper plate STANCE *Conventional= Narrow Stance *Sumo Stance= Wide Stance with Feet Turned Out at 45 Degree Angle   Week 1: 1 Plate Deficit Week 2: 2 Plate Deficit Week 3: 2 Plate Deficit Week 4: 1 Plate Deficit   BENCH PRESS -- MAX WORK *20 reps Bar Only, then 1,1,1,1,1,1,1,1 rep *Work to a 1 Rep Max ; All with Pauses Week 1: Flat Bench Press (Feet Up & Crossed) Week 2: Flat Bench Press with Close Grip (Feet Up & Crossed) Week 3: Wide Grip Flat Bench Press Week 4: Medium Grip Flat Bench Press   Extra Work Sets -- 5 Set Tri-set *If its a busy gym then 5 sets of 15 reps each   Leg Press or Hack Squat: 15 reps Back Extensions: 15 reps (with weight if needed) Tricep Straight Bar Pushdowns: 15 reps   5 Set Superset GHD: 5 sets of 5 reps (Add weight) Toes 2 Bar: 10 reps Weighted Crunches: 25 reps   Walking Lunges (Add Vest)  400m for POWER

OVERHEAD SQUAT  *Work up to a 1 Rep Max with 1 Second Pause ; No Belt *1,1,1,1,1,1,1 rep   OLYMPIC -- WORK TO A 1 REP MAX Week 1: Snatch From Blocks: 1,1,1,1,1,1,1,1 rep Week 2: Power Snatch: 1,1,1,1,1,1,1,1 rep Week 3: Snatch Balance: 1,1,1,1,1,1,1 rep Week 4: Full Snatch: 1,1,1,1,1,1,1 rep   5 Set Superset Weighted GHD: 5 reps Toes 2 Bars: 10 reps   Conditioning  400m Walking Lunges with a Vest

THE PUMP IS REAL PART II   FRONT SQUAT *Work up to a 1 Rep Max with 10 Second Pause ; No Belt *1,1,1,1,1,1,1 rep   WARMUP -- PUMP Push-ups: 100 reps Band or Rope Face Pulls: 3 sets of 20 reps   HEAVY SHIT -- 5 Set Superset Barbell Bench Press: 5 reps Weighted Pull-ups: 5 reps   HIGH REP PUMP -- 5 Set Superset Incline Dumbbell Bench Press: 12-15 reps V-Bar Pulldowns: 15 reps   STRETCH -- 5 Set Superset Cable Flat Bench Flys: 15 reps Standing Cable Pullovers: 15 reps   4 Set Superset Back Extensions: 30 reps GHD: 10 reps Toes 2 Bar: 10-15 reps   Walking Lunges 400m with Vest

BACK SQUAT -- COMPETITION SQUAT PRACTICE *Take a Weight with Singles *Warmup, then Wrap & Belt up: 1,1,1,1,1,1,1,1 rep   DEADLIFT -- COMPETITION DEADLIFT PRACTICE (SUMO OR CONVENTIONAL STANCE) *Take a Weight with Singles *Warmup, then 1,1,1,1,1,1,1,1 rep   BENCH PRESS -- COMPETITION BENCH PRACTICE *Take a Weight with Singles & Pause Each rep for a 2 Count *Warmup, then 1,1,1,1,1,1,1,1 rep   Extra Work Sets -- 5 Set Tri-set *If its a busy gym then 5 sets of 15 reps Each Leg Press or Hack Squat: 15 reps Back Extensions: 15 reps (with weight if needed) Tricep Straight Bar Pushdowns: 15 reps   5 Set Superset GHD: 5 sets of 5 reps (Add weight) Toes 2 Bar: 10 reps Weighted Crunches: 25 reps   WALKING LUNGES (ADD VEST)  400m for POWER

OVERHEAD SQUAT *Work up to a 1 Rep Max with 1 Second Pause ; No Belt *1,1,1,1,1,1,1 rep   OLYMPIC -- WORK TO A 1 REP MAX Week 1: Clean from Blocks & Jerk: 1,1,1,1,1,1,1,1 rep Week 2: Power Clean & Jerk: 1,1,1,1,1,1,1,1 rep Week 3: Split Jerk: 1,1,1,1,1,1,1 rep Week 4: Full Clean & Jerk: 1,1,1,1,1,1 rep   HANDSTAND PUSH-UPS  *Push-ups: 50 reps (advanced) *Scale to 10-50 reps *Scaling options: Handstand Hold against Wall or Seated DB Press   HEAVY SHIT -- 5 Set Superset Behind the Neck Press: 20 rep Warmup, then 5 reps Arnold Press: 20 rep Warmup, then 6-8 reps   STRETCH -- 5 Set Superset Lying Side Lateral Raises: 15 reps Dumbbell Shrugs: 15 reps   5 Set Superset Weighted GHD: 5 reps (Add weight) Toes 2 Bars: 10 reps   Conditioning  400m Walking Lunges with a Vest

SWELL BEYOND BELIEF Part II   WARMUP -- PUMP Preacher Curls: 50 reps with 45 lb. Barbell Dumbbell Skullcrushers: 50 reps straight (20 lbs)   HEAVY SHIT -- 5 Set Superset Straight Bar Pushdowns: 6-8 reps Preacher Curls: 6-8 reps   HIGH REP PUMP -- 3-5 Set Superset Skullcrushers: 10 reps Each Way (Touch Nose / Touch Forehead / Touch Bench) EZ Bar Curls: 10 reps Each Way (Touch Chest / Touch Chin / Touch Forehead)   STRETCH -- 5 Set Superset Incline Dumbbell Curls: 8 reps Heavy, and Pause for a 3 Count at the Bottom of each rep Bodyweight Skullcrushers: 8-12 reps   BACK SQUAT (HIGH BAR) -- FOR MAX REPS *315 lbs. (Scale for yourself up or down) *135x5 / 185x5 / 225x3 / 315x15   Lunges (Add a Vest) 400m for POWER

Front Squat: Around 70% of your 1 Rep Max for a Quick Single Pull-ups: 100-150 reps Push-ups: 200-250 reps Handstand Push-ups: 20-100 reps (Depending on Skill Level) Dips: 100 reps Ab Wheels: 100 reps   Lunges: REST   MAX MONDAY