#SQUATLIFE BLOCK 6.0 ALL PURPOSE SUPER_JACKED

BACK SQUAT *Work to a 1 Rep Max *3,3,3,1,1,1,1 (Add Belt & Wraps if you want)   DEADLIFT (CONVENTIONAL) *Work to a 1 Rep Max with one of these variations Week 1: Standing on Two Steel plates or one 45 lb. Bumper plate Week 2: Bar is set on one 25 lb. bumper or blocks Week 3: Standing on one 25 lb. plate Week 4: Standing on Floor   INSURANCE POLICY WORK GHD: 5 set of 5 reps holding weight if possible-( hamstring curls & back extensions as a sub) -Toes 2 Bars 5x8 (knee ups if you need to scale) Rear Delt flys -1x100 #LungeandLearn 400 meters

FRONT SQUAT *Work to a 1 Rep Max with a Quick Pause ; With Belt   TO A MAX: Week 1: Overhead Squat ; 3,3,3,1,1,1 reps Week 2: Split Jerk, Push Jerk or Push Press ; 1,1,1,1,1,1 rep Week 3: Snatch Balance ; 1,1,1,1,1,1 rep Week 4: Max Thruster ; 1,1,1,1,1,1 rep *Be smart on these and don't hurt yourself   Weighted GHD: 5 sets of 5 reps   Conditioning Option #1: 10 Rounds for Time Push Press: 5 reps Each Arm (53 lb. Kettlebell) Kettlebell Swings (overhead): 10 reps   Conditioning Option #2: 10 Rounds for Time Russian Kettlebell (eye level): 10 reps (Use 70 lb. Kettlebell, or scale weight) Push-ups: 10 reps   #LungeandLearn: 400m

FRONT SQUAT *Work up to a Heavy Triple   Option #1: PUMP WORK Flat Bench Press: 100 reps using 135 lbs. (Can't leave bench till you get to 100 reps)   Then,   5 Set Superset 3 Way Pulldowns: 10 reps Each Way (Close grip / Medium grip / Wide grip) 3 Way T-Bar Rows: 10 reps Each Way (Top grip / Middle grip / Bottom grip)   4 Set Superset Chest Flys: 15 reps Push-ups: 10 reps Dips: 10 reps   #LungeandLearn: 400m   Option #2: CHEST & BACK PUMP WORK -- 5 Set Superset Incline Bench Press: 15 reps (Use 135 lbs.) Flat Bench Press: 15 reps (Use 135 lbs.)   5 Set Superset T-Bar Rows: 15 reps Behind the Neck Pulldown: 15 reps   5 Set Superset DB Pullovers: 12 reps Dips: 12 reps   5 Set Superset Cable Flys: 12 reps Chest Flys: 12 reps

BACK SQUAT *Work to a 1 Rep Max ; With Belt & Wraps *3,3,3,1,1,1,1 reps   SPEED DEADLIFT PULLS (CONVENTIONAL STANCE) *6 sets of 1 rep at 50% of 1 Rep Max *Work on Form & Speed Week 1: 65% Week 2: 70% Week 3: 75% Week 4: 80%   INSURANCE POLICY WORK GHD 5 sets of 5 rep(s holding weight if possible) ; Hamstring Curls & Back Extensions as a substitute Toes 2 Bar: 5 sets of 8 reps (Knee ups if you need to scale) Rear Delt Flys: 1 set of 100 reps   Add 400m Walking Lunges if your hips need it

FRONT SQUAT *Work to a 1 Rep Max ; No Pause *3,3,3,1,1,1,1 reps   SNATCH -- TO A MAX Week 1: Snatch off Blocks or from the Hang Week 2: Power Snatch Week 3: From Floor with Pause at Knee Week 4: From Floor   Then,   CLEAN -- TO A MAX Week 1: Clean off Blocks Week 2: Power Clean Week 3: Clean From Floor with Pause at Knee Week 4: From Floor **** Conditioning -- 30 reps For Time Week 1: Snatch (Use 95-135 lbs. or scale weight) Week 2: Clean (Use 115-185 lbs. or scale weight) Week 3: Snatch (Use 95-135 lbs. or scale weight) Week 4: Clean & Jerk (Use 135 lbs. or scale weight)   Walking Lunges: 400-800m or 10-15 minutes inside gym

Weeks 1 & 3: 5 Set Superset Behind the Neck Shoulder Press (touch your earlobes): 20,20,10,10,20 reps Rear Delt Flys: 20 reps   Weeks 2 & 4: 5 Set Superset Barbell Military Press (touch your chin): 20,20,10,10,20 reps Rear Delt Flys: 20 reps   Arnold Press: 8 reps *5 sets to a 8 Rep Max (work up)   Lateral Raises: 1 set of 100 reps   5 Set Tri-set  3 Way Skullcrushers: 15 reps Each Way (Touch Nose / Forehead / Behind the Head 3 Way Preacher Curls: 15 reps Each Way (Close grip / Wide grip / Reverse curl)   BACK SQUAT (HIGH BAR) Max Reps at 315 lbs. (Scale weight up or down) *135x5 / 185x5 / 225x3 / 315x15

BACK SQUAT *50% for 5 singles / 70% for 3 singles / 80% for 2 singles   BENCH PRESS *Work up on some pauses *1,1,1,1,1,1,1(Not a max but something heavy)   GHD (Bodyweight): 2 sets of 8 reps Toes 2 Bar: 2 sets of 8-15 reps   GO REST