#SQUATLIFE V.34

2-3 SET WARMUP Bodyweight Squats: 15-20 reps Plank: 1 minute Band Face Pulls: 20 reps

SPEED FRONT SQUATS Thru red mini bands 7 sets of 2 reps at 50-65% NO BANDS = 75%

BLOCK SNATCHES Week 1: Power Snatch: 6 sets of 3 reps Week 2: Full Snatch: 5 reps of 2 reps Week 3: Power Snatch: up to a 2 Rep MAX Week 4: Full Snatch: up to a 1 Rep MAX *Blocks sit at MID THIGH LEVEL *FULL SNATCH = catch in overhead squat *POWER = anywhere ABOVE parallel

**ALTERNATIVE TO SNATCHING** Weeks 1&2: Seated Barbell Press: 5x8-10 reps in front Weeks 3&4: Seated Barbell Press: 5x8-10 reps behind

4-5 SET SUPERSET Ab Pulldowns: 15 reps heavy Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m (Add weight if you can)

2-3 SET WARMUP Bodyweight Squats: 15-20 reps Plank: 1 minute Band Face Pulls: 20 reps

FRONT SQUATS Thru red mini bands Work to a 2 Rep Max

5 SET SUPERSET Wide Grip Incline Bench Press: 15 reps Super Wide Grip Pulldowns: 15 reps

5 SET SUPERSET DB Fly: 15 reps DB Pullovers: 15 reps heavy

5 SET TRI-SET Cable Crossovers: 15 reps DB Reverse Fly: 15 reps Bench or Regular Dips: 15 reps

4-5 SET SUPERSET Ab Pulldowns: 15 reps heavy Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m

2-3 SET WARMUP Bodyweight Squats: 15-20 reps Plank: 1 minute Band Face Pulls: 20 reps

LOW BAR BACK SQUAT 3 second pause to a MAX Choice of belt

5 SET SUPERSET DB Step-ups: 10 reps each leg Glute Ham Raises: 10 reps weighted

5 SET SUPERSET DB Front Raises: 15-20 reps Arnold Press: 15-20 reps

5 SET SUPERSET DB Lateral Raises: 15-20 reps Leg Press: 20 reps

4-5 SET SUPERSET Ab Pulldowns: 15 reps heavy Weighted Back Extensions: 10 reps heavy

NO GPP WORK

2-3 SET WARMUP Bodyweight Squats: 15-20 reps Plank: 1 minute Band Face Pulls: 20 reps

FRONT SQUAT 3 second pause to a MAX NO BELT

BLOCK CLEANS Week 1: Power Clean: 6 sets of 3 reps Week 2: Full Clean: 5 reps of 2 reps Week 3: Power Clean: up to a 2 Rep MAX Week 4: Full Clean: up to a 1 Rep MAX *Blocks sit at MID THIGH LEVEL *FULL Clean = catch in front squat *POWER = anywhere ABOVE parallel

**ALTERNATIVE TO CLEANING** Weeks 1&2: Push Press: 5x5 reps in front Weeks 3&4: Push Press: 5x5 reps behind

4-5 SET SUPERSET Ab Pulldowns: 15 reps heavy Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m (Add weight if you can)

2-3 SET WARMUP Bodyweight Squats: 15-20 reps Plank: 1 minute Band Face Pulls: 20 reps

FRONT SQUAT Regular rep to a MAX With a Belt

5 SET SUPERSET Arnold Cheat Curls: 15 reps heavy Straight Bar Pushdowns: 15 reps close, 15 reps wide

5 SET SUPERSET Incline DB Curls: 5 Rep Progression Incline DB Elbows in, Elbows out Press: 5 Rep Prog. (1-1, 2-2, 3-3, 4-4, 5-5 for BOTH)

5 SET SUPERSET Preacher Curls: 20 rep blowout Band Pushdowns: 25 reps

4-5 SET SUPERSET Ab Pulldowns: 15 reps heavy Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 800m

2-3 SET WARMUP Bodyweight Squats: 15-20 reps Plank: 1 minute Band Face Pulls: 20 reps

BACK SQUAT 10 second pause to a MAX Choice of a Belt

THE 100'S... 100 REPS EACH *MUST COMPLETE ALL 100 REPS BEFORE MOVING ON Push-ups Underhand Pulldowns Empty Bar Curls DB Rollbacks Walking Lunges (pick weight) DB Push Press *Break up as needed... 1X through only

SLED PUSH 6 sets of 100 ft for weight Rest 2 minutes between

4-5 SET SUPERSET Ab Pulldowns: 15 reps heavy Weighted Back Extensions: 10 reps heavy