#SQUATLIFE V.29

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squats: 3 sets of 20 reps Push-ups: 3 sets of 15

FRONT SQUAT *Through Chains if you have them *Work to a Double (choice of belt) *No Chains = 2 sec. pause on each rep

SNATCH WORK WEEK 1: Power Snatch (pause 3 sec at knee): 7 sets of 2 reps WEEK 2: Power Snatch (no pause): 7 sets of 2 reps WEEK 3: Snatch (pause 3 sec at the knee):     7 sets of 2 reps WEEK 4: Snatch (no pause): 7 sets of 2 reps **Power = catch above parallel** **Full Snatch = catch in a full squat**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Wide Grip Press: 5 sets of 8 reps WEEK 2: Behind the Neck Wide Grip Push Press: 5×8 reps Week 3: Wide Grip Deadlift: 5×5 reps Week 4:  DB Push Press: 5×10 reps

WALKING LUNGES 400m (Weighted if Needed)

POSTERIOR WORK — 5 SET SUPERSET GHD: 10 reps Weighted Back Extensions: 10-15 reps Weighted if Needed

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

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squats: 3 sets of 20 reps Push-ups: 3 sets of 15

FRONT SQUAT *NO Chains, No Pause *Work to a Double (choice of belt)

5 SET SUPERSET 1 Arm Rows: 10 reps each side Seated Rows: 15 reps

5 SET SUPERSET Weighted Pull-ups: 8 reps Underhand Grip Pulldowns: 15 reps

WALKING LUNGES 400m (Weighted if Needed)

POSTERIOR WORK — 5 SET SUPERSET GHD: 10 reps Weighted Back Extensions: 10-15 reps Weighted if Needed

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

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squats: 3 sets of 20 reps Push-ups: 3 sets of 15

BACK SQUAT FOR SPEED *With Chains *7 sets of 2 reps for speed *No Chains = 70-75%

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

5 SET SUPERSET Rear Delt Raises: 15 reps DB Front Raises: 15 reps

NO SLED OR LUNGES

POSTERIOR WORK — 5 SET SUPERSET GHD: 10 reps Weighted Back Extensions: 10-15 reps Weighted if Needed

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

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squats: 3 sets of 20 reps Push-ups: 3 sets of 15

BACK SQUAT *1RM with 3 second pause

CLEAN WORK WEEK 1: Power Clean (pause 3 sec at knee): 7 sets of 2 reps WEEK 2: Power Clean (no pause): 7 sets of 2 reps WEEK 3: Clean (pause 3 sec at the knee): 7 sets of 2 reps WEEK 4: Clean (no pause): 7 sets of 2 reps **Power = catch above parallel** **Full Clean = catch in a full squat**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Push Press: 5 sets of 8 reps WEEK 2: Behind the Neck Push Press: 5×8 reps Week 3: Clean Grip Deadlift: 5×5 reps Week 4:  DB Arnold Press: 5×10 reps

SLED DRAG (FACE SLED) 400m As Heavy As Possible

POSTERIOR WORK — 5 SET SUPERSET GHD: 10 reps Weighted Back Extensions: 10-15 reps Weighted if Needed

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

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squats: 3 sets of 20 reps Push-ups: 3 sets of 15

FRONT SQUAT *1RM with 5 second pause

5 SET SUPERSET Forehead Curls: 15 reps V-Bar Pushdowns: 20 reps

5 SET SUPERSET Incline DB Curls: 5 Rep Progression Incline DB Elbows in/out Press: 5 Rep Progression

5 SET SUPERSET Cable Curls: 20 reps Band Pushdowns: 20 reps

SLED WALK (FACE AWAY FROM SLED) 400m As Heavy As Possible

POSTERIOR WORK — 5 SET SUPERSET GHD: 10 reps Weighted Back Extensions: 10-15 reps Weighted if Needed

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

WARMUP Run, Row or Bike: 3 Minutes Bodyweight Squats: 3 sets of 20 reps Push-ups: 3 sets of 15

BACK SQUAT *1RM no belt or pause

 BENCH PYRAMID SETS 10-8-6-4-2

5 SET SUPERSET DB Flys: 15 reps Bench Dips: 20 reps

CONDITIONING --  5 ROUNDS Push-ups: 20 reps Air Squats: 20 reps Wide Grip Pulldowns: 20 reps

POSTERIOR WORK — 3 SET SUPERSET GHD: 10 reps Weighted Back Extensions: 10-15 reps Weighted if Needed

ABZ — 3-4 SET SUPERSET (LOW REST) Ab Wheels: 20 reps Weighted Ab Pulldowns: 15 reps