#SQUATLIFE V.23

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) -- :15 each x 4 rounds Push-ups: 3x15 reps   FRONT SQUAT -- WORK TO A MAX ALL WEEKS Weeks 1 & 2 | 1 Pause Rep + 1 Regular Rep ; NO BELT Weeks 3 & 4 | 1 Rep Max ; NO BELT   SNATCH COMPLEX -- WORK TO A HEAVY DOUBLE EACH WEEK Week 1: High Hang Power Snatch Week 2: Hang Power Snatch Week 3: High Hang Full Snatch Week 4: Hang Full Snatch *Power = catch above parallel *High Hang = bar sits in hip pocket ; Hang = anywhere above the knee *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 OLY LIFTING** Week 1: Work to a heavy 5x12 reps of Seated Arnold Dumbbell Press Week 2: Standing Dumbbell Press: 5 sets of 15 reps Week 3: Standing Behind the Neck Press (Wide Grip): Work to a heavy set of 5 reps Week 4: Standing Behind the Neck Push Press: Work to a heavy set of 5 reps   GPP — 5 SETS EACH Back Extensions (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20-25 reps   SLED WALKS 2 sets of 400m with 1:00 rest between intervals  

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) -- :15 each x 4 rounds Push-ups: 3x15 reps   FRONT SQUAT *5 second pause max   BENCH PRESS -- WORK TO A MAX ALL WEEKS Week 1: Flat Bench | 1 Paused Rep + 1 Regular Rep Max Week 2: Incline Bench | 1 Paused Rep + 1 Regular Rep Max Week 3: Flat Bench | 1 Rep Max with Pause Week 4: Incline Bench | 1 Rep Max with Pause   CHEST INSURANCE -- 5 SET TRI-SET Dumbbell Pullovers: 15 reps Dumbbell Fly: 12-15 reps DEEP Dumbbell Flat & Incline Bench: 10 reps each way with little rest   GPP — 5 SETS EACH Back Extensions (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20-25 reps   SLED WALK 800m NO STOPPING

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) -- :15 each x 4 rounds Push-ups: 3x15 reps   BACK SQUAT *5 second pause with no belt Max   POWER CLEAN COMPLEX -- WORK TO A HEAVY DOUBLE EACH WEEK Week 1: High Hang Power Clean Week 2: Hang Power Clean Week 3: High Hang Full Clean Week 4: Hang Full Clean *Power = catch above parallel *High Hang = bar sits in hip pocket ; Hang = anywhere above the knee *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 OLY LIFTING** Weeks 1 & 3……….3 SET SUPERSET Dumbbell or KB 2 Arm Overhead Carry: 100m Underhand Barbell Row: 15 reps Weeks 2 & 4……….2 SET SUPERSET Dumbbell or KB 2 Arm Farmer’s Carry: 200m HEAVY Seated Rows: 12 reps with pauses **If you did the Olympic WL portion, do this if you have time   GPP — 5 SETS EACH Back Extensions (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20-25 reps   WALKING LUNGES -- 800m (weighted if possible)

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) -- :15 each x 4 rounds Push-ups: 3x15 reps   FRONT SQUAT *1 Rep Max ; No Pause | Belt + Wraps   5 SET SUPERSET Incline Bench (close & wide grip): 10 reps both ways no rest Wide Grip Pull-ups: 10-15 reps   5 SET QUAD-SET Incline Dumbbell Bench: 15 reps Cable Crossovers: 15-20 reps Underhand Grip Pull-ups: 10-15 reps 1 Arm Rows: 8 reps HEAVY each arm 1 SET OF 75 RING PUSH-UPS IN AS FEW SETS AS POSSIBLE GPP — 5 SETS EACH Back Extensions (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20-25 reps   SLED DRAG (FACE SLED) 2 sets of 400m drag with 1:00 rest between intervals

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) -- :15 each x 4 rounds Push-ups: 3x15 reps   BACK SQUAT *5 second pause with belt max   DEFICIT DEADS Weeks 1 & 2: 4" Deficit | Work to a Heavy Double Weeks 3 & 4: 2" Deficit | Work to a Heavy Double   ACCESSORY WORK -- 5 SET SUPERSET Barbell Reverse Lunge: 10 reps each leg Box Jumps: 5 Mid-height   GPP — 5 SETS EACH Back Extensions (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20-25 reps   SLED DRAG (FACE SLED) 800m NO STOPPING

WARMUP Run, row or lunge: 5 minutes Plank Hold (regular, right, left) -- :15 each x 4 rounds Push-ups: 3x15 reps   FRONT SQUAT *5 second pause with belt   CIRCUIT: 4 TIMES THRU WITH 1-2 MIN. REST Push-ups: 15 reps Bodyweight Skullcrushers: 15 reps Incline DB Curls: 8 reps, 5 ct. twist, 4 more reps each arm Arnold Cheat Curls: 15 reps DB Lateral Raises: 15 reps DB Frontal Raises: 15 reps Face Pulls: 15 reps Band Pull Aparts: 15 reps high, 15 reps low   GPP — 5 SETS EACH Back Extensions (Weighted if Possible): 10-15 reps Barbell or Band Good Mornings: 10-15 reps Ab Cable Pulldowns: 12 reps HEAVY Weighted Crunches: 20-25 reps   NO SLED OR LUNGES