#SQUATLIFE V.30

WARMUP Walking Lunges: 3 minutes Plank: 3 sets of 1:00 on Elbows Jump Squats: 3 sets of 15 reps

BACK SQUAT *1RM with 5 second pause NO BELT

SNATCH WORK WEEK 1: 2 Snatch Grip Deadlift +  1 Power Snatch 7 sets of 1 rep each WEEK 2: 1 Snatch Grip Deadlift + 1 Power Snatch 7 sets of 1 rep each WEEK 3: Power Snatch -- 7 sets of 2 reps working up WEEK 4: Power Snatch -- 7 sets of 1 reps working up

**Power = catch above parallel**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Snatch Grip Deadlift (NO STRAPS: 5 sets of 8 reps WEEK 2: Behind the Neck Wide Grip Strict Press: 5×5 reps Week 3: Behind the Neck Push Press: 5x8 reps Week 4:  DB Arnold Press: 5×10 reps seated

WALKING LUNGES 800 meters (Weighted if needed)

POSTERIOR WORK + ABS

5 SET SUPERSET GHD: 15 reps No Weight Reverse Hyper or Band Good Mornings: 10-15 reps

5 SET SUPERSET (LOW REST) Weighted Ab Crunches: 20 reps Weighted Ab Pulldowns: 15 reps

WARMUP Walking Lunges: 3 minutes Plank: 3 sets of 1:00 on Elbows Jump Squats: 3 sets of 15 reps

BACK SQUAT *1RM with 5 second pause WITH BELT

5 SET SUPERSET Neutral Grip Pulldowns: 15 reps w/ squeeze Forehead Curls: 15 reps w/ squeeze

5 SET SUPERSET Incline DB Curls: 15 slow reps Straight Arm Pushdowns: 15 slow reps

5 SET SUPERSET Seated Row Blowout: 20 reps Cable Curls Blowout: 20 reps

WALKING LUNGES 400m Weighted

POSTERIOR WORK + ABS

5 SET SUPERSET GHD: 8 reps HEAVY Reverse Hyper or Band Good Mornings: 10-15 reps

5 SET SUPERSET (LOW REST) Weighted Ab Crunches: 20 reps Weighted Ab Pulldowns: 15 reps

WARMUP Walking Lunges: 3 minutes Plank: 3 sets of 1:00 on Elbows Jump Squats: 3 sets of 15 reps

BOX BACK SQUAT 7 sets of 2 reps at 70-75% for SPEED

5 SET SUPERSET DB Shoulder Press Standing: 12 reps V-Bar Pushdowns: 15 reps

5 SET SUPERSET Lateral Raises: 15 reps Incline DB Rollbacks: 15 reps

5 SET SUPERSET Rope Face Pulls: 20 reps Band Pushdowns: 20 reps

NO SLED/LUNGES

POSTERIOR WORK + ABS

5 SET SUPERSET GHD: 15 reps No Weight Reverse Hyper or Band Good Mornings: 10-15 reps

5 SET SUPERSET (LOW REST) Weighted Ab Crunches: 20 reps Weighted Ab Pulldowns: 15 reps

WARMUP Walking Lunges: 3 minutes Plank: 3 sets of 1:00 on Elbows Jump Squats: 3 sets of 15 reps

FRONT SQUAT *1RM with 1 second pause (choice of Belt)

CLEAN WORK WEEK 1: 2 Clean Grip Deadlift +  1 Power Clean 7 sets of 1 rep each WEEK 2: 1 Clean Grip Deadlift + 1 Power Clean 7 sets of 1 rep each WEEK 3: Power Clean -- 7 sets of 2 reps working up WEEK 4: Power Clean -- 7 sets of 1 reps working up

**Power = catch above parallel**

**ALTERNATIVE TO OLYMPIC WL** WEEK 1: Clean Grip Deadlift (NO STRAPS: 5 sets of 8 reps WEEK 2: Behind the Neck Close Grip Strict Press: 5×5 reps Week 3: Behind the Neck Push Press: 5x8 reps Week 4:  DB Arnold Press: 5×10 reps standing

WALKING LUNGES 400m HEAVY

POSTERIOR WORK + ABS

5 SET SUPERSET GHD: 8 reps HEAVY Reverse Hyper or Band Good Mornings: 10-15 reps

5 SET SUPERSET (LOW REST) Weighted Ab Crunches: 20 reps Weighted Ab Pulldowns: 15 reps

WARMUP Walking Lunges: 3 minutes Plank: 3 sets of 1:00 on Elbows Jump Squats: 3 sets of 15 reps

FRONT SQUAT *1RM (1 pause rep + 1 regular rep) *Choice of Belt ; 1 second pause

XTRA LEG WORK SUPERSETS

5 SET SUPERSET Seated Box Jumps: 5 reps DB Weighted Step-ups: 10 reps total

5 SET SUPERSET Leg Press: 15-20 reps DB Split Squats: 10 reps each leg *Foot elevated on bench*

WALKING LUNGES 800m (Weighted if needed)

POSTERIOR WORK + ABS

5 SET SUPERSET GHD: 15 reps No Weight Reverse Hyper or Band Good Mornings: 10-15 reps

5 SET SUPERSET (LOW REST) Weighted Ab Crunches: 20 reps Weighted Ab Pulldowns: 15 reps

WARMUP Walking Lunges: 3 minutes Plank: 3 sets of 1:00 on Elbows Jump Squats: 3 sets of 15 reps

BACK SQUAT *Long Pause Day... 10 second pause *No Belt

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

5 SET SUPERSET Cable Crossovers: 15 reps Bench Dips: 15 reps

5 SET SUPERSET Regular or Deficit Push-ups: 15 reps Bench Dips: 15 reps

SLED WALK (FACE AWAY FROM SLED) 800-1200m continuous

POSTERIOR WORK + ABS

3 SET SUPERSET GHD: 15 reps No Weight Reverse Hyper or Band Good Mornings: 10-15 reps

3 SET SUPERSET (LOW REST) Weighted Ab Crunches: 20 reps Weighted Ab Pulldowns: 15 reps