#SQUATLIFE 11.0 PRZ 4 DAYZ

10 Minute Bike Warmups 3 Minute Walking Lunges   BACK SQUAT *Work up to a 1 Rep Max with Pause ; With Wraps & Belt *3,3,3,1,1,1,1 reps   DEADLIFT -- Work up to a 1 Rep Max Week 1: Rack Pull (Conventional Stance) ; Set up in a rack or off of mats (Bar should sit at Mid-shin) Week 2: 2 Plate (Conventional Stance) ; Use 2 Steel plates or one 45 lb. Bumper plate Week 3: Off the floor (Sumo Stance) ; Through Bands if you have them Week 4: 1 Plate (Sumo Stance) ; Use 1 Steel plate or one 25 lb. Bumper plate   BENCH PRESS -- MAX WORK *20 reps bar only, then whatever rep count programmed below *Example 5 rep max: (5,5,5,5,5,5)   Week 1: Flat Bench Press: Work to a 5 Rep Max Week 2: Flat Bench Press: Work to a 3 Rep Max Week 3: Flat Bench Press with Close Grip: Work to a 1 Rep Max Week 4: Incline Bench Press: Work to a 1 Rep Max   Extra Work Sets -- 5 Set Superset Leg Extensions: 15 reps Leg Curls: 15 reps   GPP - General Physical Prepardeness - 3 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps   Durability - GPP -Metabolic Magic  LUNGES  400m for POWER 800m for Conditioning *Pick One Only *Add a 40 lb. Vest if you a Boss

OVERHEAD SQUAT *Work to a 5 Rep Max with Belt   OLYMPIC -- WORK TO A 1 REP MAX Week 1: Snatch from Deficit (stand on 1 Steel plate or one 25 lb. Bumper plate) ; 1,1,1,1,1,1,1,1 rep Week 2: Power Snatch From Blocks: 1,1,1,1,1,1,1,1 rep Week 3: Snatch Balance: 1,1,1,1,1,1,1 rep Week 4: Hang Snatch: 1,1,1,1,1,1 rep   GPP - General Physical Prepardeness - 3 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps   Durability - GPP - Metabolic Magic  LUNGES  400m for POWER 800m for Conditioning *Pick One Only *Add a 40 lb. Vest if you a Boss

I CAN’T BELIEVE THIS PUMP    FRONT SQUAT *Work up to a 3 Rep Max with Belt *3.3.3.3.3 reps   CHEST & BACK WARMUP PUMP -- 4-6 Set Superset Push-ups: 20-30 reps (use a deficit with Push-up rack or Dumbbells) Pull-ups: 10-20 reps (Scale reps as needed)   INCLINE BARBELL BENCH PRESS KILLA -- 5 SET SUPERSET (High Touch Point with Wide Grip ; Pointer Finger on, or outside the Rings) Incline Barbell Bench Press: Use 95-135 lbs. or Scale weigth: Till Failure Super Wide Grip Pulldowns: 10-12 reps   DETAIL SETS -- 5 Set Superset DB Chest Fly: 15 reps V-Bar Pulldowns: 10-20 reps   STRETCH FINISHER -- 5 Set Superset Dumbbell Pullovers: 15 reps Dips: 10-20 reps (add weight if needed)   GPP - General Physical Prepardeness - 3 Set Superset GHD: 5 set of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps   Durability - GPP - Metabolic Magic  LUNGES  400m for POWER 800m for Conditioning *Pick One Only *Add a 40 lb. Vest if you a Boss

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 Superset  Leg Extensions: 15 reps Leg Curls: 15 reps   GPP - General Physical Prepardeness - 3 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps   Durability - GPP - Metabolic Magic  LUNGES  400m for POWER 800m for Conditioning *Pick One Only *Add a Vest if you a Boss

FRONT SQUAT  *Work to a 1 Rep Max with Belt *1,1,1,1,1,1,1 rep   OLYMPIC -- WORK TO A 1 REP MAX Week 1: Clean from Defecit + Push Jerk: 1,1,1,1,1,1,1,1 rep ; Use a 2" Deficit (1 Steel plate, one 25 lb. plate, or a board if you have it) Week 2: Power Clean & Jerk: 1,1,1,1,1,1,1,1 rep Week 3:  Behind the Neck 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 *50 reps for Advanced *Scale to 10-50 reps *Scale to a Handstand Hold against wall or Seated DB Press   HEAVY SHIT -- 5 Set Superset Behind the Neck Press: 20 rep Warmup, then 5 set of 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   GPP - General Physical Prepardeness - 3 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps   Durability - GPP - Metabolic Magic  LUNGES  400m for POWER 800m for Conditioning *Pick One Only *Add a 40 lb. Vest if you a Boss

FULL BODY   FRONT SQUAT  *Work to a Max (1 Paused rep + 1 Regular rep) ; Use Belt *1,1,1,1,1,1,1 rep   CHEST & BACK WARMUP PUMP -- 4-6 Set Superset Wide Grip Push-ups: 20-30 reps (use a deficit with Push-up Rack or Dumbbells) Wide Grip Pull-ups: 10-20 reps (or whatever you got scale as needed)   PUMP SETS -- 4-5 Set Superset 3 Way Flat Barbell Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) 3 Way Pulldowns: 10 reps Each Way (Close grip / Medium grip / Wide grip)   ARMS & SHOULDERS LIGHT PUMP SETS  3 Way Curls: 10 reps Each Way  (Chest / Nose / Forehead) 3 Way Skullcrushers: 10 reps Each Way (Nose / Forehead / Bench) 3 Way Shoulders: 10 reps Each Way (Full Laterals / Full Frontal / Around the World Cable Flys)   STRETCH FINISH -- 5 Set Superset Dumbbell Pullovers: 20 reps Dips: 20 reps **Split them into two supersets if needed** Chest Fly: 20 reps Preacher Curls: 20 reps   GPP - General Physical Prepardeness - 3 Set Superset GHD: 5 set of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Tricep Straight Bar Pushdowns: 20 reps

Front Squat: Something around 70% of your 1 Rep Max for a quick single Pullups: 100-150 reps Push-ups: 200-250 reps Handstand Pushups: 20-100 reps Depending on Skill Level Dips: 100 reps Ab Wheels: 100 reps Lunges: REST   MAX MONDAY...