#SQUATLIFE V.22

WARMUP Run, row or bike: 3 minutes Walking Lunges: 2 minutes 3 Way Plank: 3 sets of 15 seconds each   BACK SQUAT *3 second pause Max, No Belt   OVERHEAD PREP (SNATCH GRIP) 2 Behind the Neck Push Press + 1 Overhead Squat *5 sets... STAY LIGHT   SNATCH -- ALL FROM GROUND -- WORK TO A HEAVY SINGLE FOR ALL Week 1: Power Snatch, 5 second lower to knee, Hang Power Snatch Week 2: Full Snatch Snatch, 5 second lower to knee, Full Hang Snatch Week 3: Power Snatch Week 4: Full Snatch *Power = catch above parallel *Full = catch below parallel (If you can't do this, catch where you can and ride the bar down into a squat.  If this messes with your technique DO NOT try to go to full depth)   **ALTERNATIVE TO OLYMPIC WEIGHTLIFTING** Week 1: Standing Behind the Neck Press (Wide Grip): Work to a heavy 8 rep Week 2: Standing Dumbbell Press: 5 sets of 15 reps Week 3: Standing Behind the Neck Push Press (Wide Grip): Work to a set of 3 reps Week 4: Standing Dumbbell Press: 5 sets of 15 reps   GPP -- 5 SETS EACH Glute Ham Raises (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   WALKING LUNGES: 400-800m (with weight)

WARMUP Run, row or bike: 3 minutes Walking Lunges: 2 minutes 3 Way Plank: 3 sets of 15 seconds each   BACK SQUAT *3 second pause Max, WITH Belt   ALL INCLINE BENCH PRESS  Week 1: Narrow Grip | 2 Rep Max, both reps PAUSED Week 2: Wide Grip | 2 Rep Max, both reps PAUSED Week 3: Narrow Grip | 2 Rep Max, No Pause Week 4: Wide Grip | 2 Rep Max, No Pause   CHEST INSURANCE -- 5 SET TRI-SET Dumbbell Winding Bench Press: 12 reps Cable Crossovers: 15 reps w/ pause Bench or Regular Dips: 20 reps   GPP -- 5 SETS EACH Glute Ham Raises (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   SLED WALK (FACE AWAY FROM SLED): 800m as Heavy as Possible  

WARMUP Run, row or bike: 3 minutes Walking Lunges: 2 minutes 3 Way Plank: 3 sets of 15 seconds each   FRONT SQUAT *1 second pause, NO Belt   CLEAN -- ALL FROM THE GROUND -- WORK TO A HEAVY SINGLE Week 1: Power Clean, 5 second lower to knee, Hang Power Clean Week 2: Full Snatch Clean, 5 second lower to knee, Full Hang Clean Week 3: Power Clean Week 4: Full Clean *Power = catch above parallel *Full = catch below parallel (If you can't do this, catch where you can and ride the bar down into a squat.  If this messes with your technique DO NOT try to go to full depth)   **ALTERNATIVE TO OLYMPIC WEIGHTLIFTING** Weeks 1 & 3..........3 SET SUPERSET Dumbbell or KB 1 Arm Overhead Carry: 100 ft each arm 1 Arm Dumbbell Rows with pause at top: 10 reps each arm Weeks 2 & 4..........3 SET SUPERSET Dumbbell or KB 1 Arm Farmer's Carry: 100 ft. each arm heavy Weighted Strict Pull-ups: 5-8 reps   GPP -- 5 SETS EACH Glute Ham Raises (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   WALKING LUNGES: 800m with Bodyweight

WARMUP Run, row or bike: 3 minutes Walking Lunges: 2 minutes 3 Way Plank: 3 sets of 15 seconds each   FRONT SQUAT *No Pause, No Belt Max   5 SET SUPERSET 3 Way Bench (Narrow, Medium, Wide): 10 reps each way Lying Side Laterals: 15 reps each arm   5 SET TRI-SET Seated Rows w/ Pause: 15 reps Deficit Push-ups: 15 reps Rear Delt Fly: 15 reps   3 SET SUPERSET Ring Dips: 10 reps Bent Over Barbell Rows (underhand): 15 reps   GPP -- 5 SETS EACH Glute Ham Raises (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   SLED DRAG (FACE SLED): 800m as Heavy as Possible

WARMUP Run, row or bike: 3 minutes Walking Lunges: 2 minutes 3 Way Plank: 3 sets of 15 seconds each   SPEED DEADLIFTS -- ALL WEEKS W/ BANDS Weeks 1 & 3: Sumo stance | 10x2 at 50% of 1RM Weeks 2 & 4: Conventional stance | 10x2 at 50% of 1RM *No Bands = 70% of 1RM   BACK SQUAT *No Pause, No Belt   3 SET SUPERSET Dumbbell Step-ups: 10 reps each leg Barbell Good Mornings: 10 reps   GPP -- 5 SETS EACH Glute Ham Raises (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   NO SLED OR LUNGES

WARMUP Run, row or bike: 3 minutes Walking Lunges: 2 minutes 3 Way Plank: 3 sets of 15 seconds each   FRONT SQUAT *10 second pause, NO Belt   5 SET CIRCUIT Bodyweight Skullcrushers: 15 reps Band Pushdowns: 20 reps Forehead Curls: 10 reps EMPTY bar, RIGHT INTO Arnold Cheat Curls: 10 reps Heavy 5 SET CIRCUIT Dumbbell Skullcrushers: 15 reps Incline DB Curls: 8 reps each arm, 5 ct. twist, 4 more each arm Straight Bar Pushdowns: 15 reps Hammer Curls: 12 reps each arm   GPP -- 5 SETS EACH Glute Ham Raises (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Wheels: 15 reps Strict Toes to Bar: 10-15 reps   WALKING LUNGES: 400m (Pick Your Weight)

Take a light weight for Front or Back Squat 20-30 Minutes of mobility and mashing