#SQUATLIFE V.28

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squat Hold: 3 sets of 1:00 DB Arrows & Presses: 3 sets of 20 each light

BACK SQUAT *Through Bands if you have them *Work to a Heavy Double (choice of belt) *No Bands = 1 sec. pause

CABLE CAMPOUT -- 4X THROUGH Wide Grip Pulldowns: 10 reps Wide Grip Pulldowns behind: 10 reps Neutral Grip Pulldowns: 15 reps Seated Rows: 15 reps Face Pulls: 20 reps

SLED PUSH *5 sets of 50 yards *1-2 Minutes rest between

POSTERIOR WORK — 5 SET SUPERSET Reverse Hyper or Band Good Mornings: 10 reps Hip Extensions: 10-15 reps Weighted

ABZ — 5 SET SUPERSET (LOW REST) Ab Wheels: 15 reps Weighted Crunch: 20 reps

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squat Hold: 3 sets of 1:00 DB Arrows & Presses: 3 sets of 20 each light

SNATCH WORK WEEK 1: Power Snatch from Blocks: 7 sets of 3 reps WEEK 2: Snatch from Blocks: 7 sets of 2 reps WEEK 3: 1 Power Snatch + 1 Snatch from the Blocks: 7 sets WEEK 4: Power Snatch (NO BLOCKS): 1RM

**Block Height: KNEE LEVEL** **Power = catch above parallel**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Wide Grip Deadlift: 5 sets of 3 reps (pause at knee for 3 sec) WEEK 2: Behind the Neck Push Press: 5×8 reps Week 3: Wide Grip Deadlift: 5×8 reps Week 4:  Regular Push Press: 5×8 reps

FRONT SQUAT *Through Bands if you have them *Work to a Heavy Double (choice of belt) *No Bands = 1 sec. pause

WALKING LUNGES *600-800m Bodyweight

POSTERIOR WORK — 5 SET SUPERSET Reverse Hyper or Band Good Mornings: 10 reps Hip Extensions: 10-15 reps Weighted

ABZ — 5 SET SUPERSET (LOW REST) Ab Wheels: 15 reps Weighted Crunch: 20 reps

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squat Hold: 3 sets of 1:00 DB Arrows & Presses: 3 sets of 20 each light

BACK SQUAT *Regular 1 Rep Max with Belt

4 SET TRI-SET Standing DB Press: 15 reps Chest Supported Rear Delt Fly: 15 reps Side Lateral Raises: 10 each arm

4 SET SUPERSET Seated Arnold Press: 15 reps DB Lateral Raises: 15 reps

NO SLED OR LUNGES

POSTERIOR WORK — 5 SET SUPERSET Reverse Hyper or Band Good Mornings: 10 reps Hip Extensions: 10-15 reps Weighted

ABZ — 5 SET SUPERSET (LOW REST) Ab Wheels: 15 reps Weighted Crunch: 20 reps

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squat Hold: 3 sets of 1:00 DB Arrows & Presses: 3 sets of 20 each light

BOX SQUAT *12-16" box *Work light today 7 sets of 3 reps

5 SET SUPERSET Drag BB Curls (keep close!): 15 reps Incline DB Curls: 5/5 Rep Progression

5 SET SUPERSET 1 Arm DB Preacher Curls: 12 reps each Cable Curls: 20 reps

SLED PUSH *4 sets for Max Distance in 2:00 *1-2 Minutes rest between

POSTERIOR WORK — 5 SET SUPERSET Reverse Hyper or Band Good Mornings: 10 reps Hip Extensions: 10-15 reps Weighted

ABZ — 5 SET SUPERSET (LOW REST) Ab Wheels: 15 reps Weighted Crunch: 20 reps

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squat Hold: 3 sets of 1:00 DB Arrows & Presses: 3 sets of 20 each light

FRONT SQUAT *Regular 1 Rep Max with Belt

CLEAN & JERK WORK WEEK 1: Power Clean & Jerk from Blocks: 7 sets of 3 reps WEEK 2: Clean & Jerk from Blocks: 7 sets of 2 reps WEEK 3: 1 Power Clean + 1 Power Clean & Jerk from the Blocks: 7 sets WEEK 4: Power Clean & Jerk (NO BLOCKS): 1RM

**Block Height: KNEE LEVEL** **Power = catch above parallel**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Clean Grip Deadlift: 5 sets of 5 reps (pause 3 sec at knee) WEEK 2: Behind the Neck Press: 5×5 reps Week 3: Clean Grip Deadlift: 5×8 reps Week 4: Behind the Neck Push Press: 5×5 reps

WALKING LUNGES 400m Weighted

POSTERIOR WORK — 5 SET SUPERSET Reverse Hyper or Band Good Mornings: 10 reps Hip Extensions: 10-15 reps Weighted

ABZ — 5 SET SUPERSET (LOW REST) Ab Wheels: 15 reps Weighted Crunch: 20 reps

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squat Hold: 3 sets of 1:00 DB Arrows & Presses: 3 sets of 20 each light

COMBO SQUAT DAY *1 Front Squat + 1 Back Squat

5 SET SUPERSET Close, Medium & Wide Grip Bench: 10 reps each Rope Pushdowns: 15 reps

5 SET SUPERSET Incline DB Bench: 15 reps Incline DB Rollbacks: 15 reps

5 SET SUPERSET DB Pullovers: 10 HEAVY Weighted Dips: 10 reps

CONDITIONING -- 10 RDS LOW REST Strict Pull-ups: 5 reps Deficit Push-ups: 10 reps Box Jumps: 15 reps

POSTERIOR WORK — 5 SET SUPERSET Reverse Hyper or Band Good Mornings: 10 reps Hip Extensions: 10-15 reps Weighted

ABZ — 5 SET SUPERSET (LOW REST) Ab Wheels: 15 reps Weighted Crunch: 20 reps