#SQUATLIFE V.21

WARMUP  Run, row, bike or jump rope: 5 minutes 1 Arm Plank (right): 3 sets of 45 seconds 1 Arm Plank (left): 3 sets of 45 seconds   FRONT SQUAT *3 second pause No Belt Max   OVERHEAD PREP Behind the Neck Press + Overhead Squat *5x2 LIGHT (Warming up shoulders)   SNATCH -- ALL FROM THE GROUND Week 1: Power Snatch ; Work to Heavy Double Week 2: Hang Power Snatch ; Work to Heavy Double Week 3: Power Snatch + Hang Power Snatch ; Single Week 4: Power Snatch ; Single *Power Snatch = Catching the bar above parallel   **ALTERNATIVE TO SNATCHING** Week 1: Seated Dumbbell Arnold Press ; Work to a Heavy set of 8 reps Week 2: Seated Dumbbell Press ; Work to a Heavy set of 5 reps Week 3: Seated Behind the Neck Barbell Press ; Work to a set of 8 reps Week 4: Seated Behind the Neck Barbell Press; Work to a set of 5 reps   GPP -- 5 SETS EACH Single Leg Squats: 8 reps each leg Reverse Hyper or Band Good Mornings: 15 reps Ab Pulldowns: 15 reps Strict Toes to Bar: 10-15 reps   SLED DRAG (FACE SLED): 400m  

WARMUP: 3 SET SUPERSET Ring or Regular Push-ups: 10-15 reps Walking Lunges: 2 minutes   FRONT SQUAT *3 second pause with Belt Max   FLAT BENCH PRESS Week 1: Wide Grip with brief pause Max Week 2: Narrow Grip with brief pause Max Week 3: Wide Grip, no pause Max Week 4: Narrow Grip, no pause Max   CHEST ACCESSORY -- 4 SET TRI-SET Ring Dips: 12-15 reps Chest Fly: 12-15 reps DB Incline Bench: 12-15 reps   GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   SLED WALK: 400m

WARMUP  Run, row, bike or jump rope: 5 minutes 1 Arm Plank (right): 3 sets of 45 seconds 1 Arm Plank (left): 3 sets of 45 seconds   BACK SQUAT *1 second pause, No Belt     CLEAN -- ALL FROM THE GROUND Week 1: Power Clean ; Work to Heavy Double Week 2: Hang Power Clean ; Work to Heavy Double Week 3: Power Clean + Hang Power Clean ; Single Week 4: Power Clean ; Single *Power Snatch = Catching the bar above parallel   **ALTERNATIVE TO CLEANS** -- DO THIS TOO IF YOU DID CLEANS Week 1: Seated Dumbbell Press ; Work to a Heavy set of 8 reps Week 2: Seated Dumbbell Press ; Work to a Heavy set of 5 reps Week 3: Seated Barbell Press (in front) ; Work to a set of 8 reps Week 4: Seated Barbell Press (in front) ; Work to a set of 5 reps   GPP -- 5 SETS EACH Single Leg Squats: 8 reps each leg Reverse Hyper or Band Good Mornings: 15 reps Ab Pulldowns: 15 reps Strict Toes to Bar: 10-15 reps   WALKING LUNGES: 400-800m

WARMUP: 3 SET SUPERSET Ring or Regular Push-ups: 10-15 reps Walking Lunges: 2 minutes   BACK SQUAT *No Pause, No Belt Max   5 Set Superset Incline Barbell Bench Press (narrow): 15 reps 1 Arm Rows: 8 reps as heavy as possible each arm   5 Set Tri-Set Lying Side Laterals: 12 reps each arm Dumbbell Pullovers Dumbbell 3 Way Rows (over, under, neutral grips): 8 each way   3 Set Superset Seated Rows: 12 reps (squeeze each rep for 3 seconds) Ring or Regular Dips: 15 reps   GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   WALKING LUNGES: 400-800m (weighted if possible)

WARMUP  Run, row, bike or jump rope: 5 minutes 1 Arm Plank (right): 3 sets of 45 seconds 1 Arm Plank (left): 3 sets of 45 seconds   DEFICIT DEADLIFTS -- FOR SPEED Weeks 1 & 3: 1 Plate Deficit: 7x2 at 50% of your 1 Rep Max Weeks 2 & 4: 2 Plate Deficit: 7x2 at 50% of your 1 Rep Max   FRONT SQUAT *No Pause, No Belt   Glute Ham Raises: 4 sets of 8 reps Weighted   GPP -- 5 SETS EACH Single Leg Squats: 8 reps each leg Reverse Hyper or Band Good Mornings: 15 reps Ab Pulldowns: 15 reps Strict Toes to Bar: 10-15 reps   NO SLED OR LUNGES

WARMUP  Run, row, bike or jump rope: 5 minutes 1 Arm Plank (right): 3 sets of 45 seconds 1 Arm Plank (left): 3 sets of 45 seconds   BACK SQUAT *Get after it... Use Belt, wraps, etc. to a 1 Rep Max   **DO THIS ON WEEKS 1 & 3** 5 SET CIRCUIT (2 MINUTES REST AFTER EACH TIME THRU) *Tricep Exercises: 20 reps | Bicep: 15 reps Tricep Pushdowns: 20 reps Band Pushdowns: 20 reps Straight Bar Curls: 15 reps Preacher Bench Curls: 15 reps Skullcrushers: 20 reps Bench Dips: 20 reps Incline Bench Curls: 8 reps, 5 ct. twist, 4 more each arm   **DO THIS ON WEEKS 2 & 4** *For all movements, you must get 50 reps before moving to the next Military Dumbbell Press: 50 reps Lateral Raises: 50 reps Front Raises: 50 reps Arnold Press: 50 reps Cable Laterals: 50 reps Bent Over Laterals: 50 reps *Rest 2 minutes, and then repeat   GPP -- 5 SETS EACH Glute Ham Raises: 10-15 reps (Weighted if possible) Reverse Hyper or Band Good Mornings: 15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   SLED + LUNGES 400m of each as Heavy as possible!!!