#SQUATLIFE V.36

2 SET WARMUP

Bodyweight Split Squats: 15 reps each leg Plank: 1 minute Push-ups: 15 reps

BACK SQUAT Week 1: High Bar to a 3 Rep MAX Week 2: Low Bar to a 3 Rep MAX Week 3: High Bar to a 1 Rep MAX Week 4: Low Bar to a 1 Rep MAX **OPTIONAL: ADD RED MINI BANDS**

SNATCH WORK Week 1: 3 Snatch Grip Deadlifts + Hang Power Snatch Week 2: 2 Snatch Grip Deadlifts + 2 Hang Power Snatch Week 3: 1 Snatch Grip Deadlift + 3 Hang Power Snatches Week 4: 3 REP MAX Hang Power Snatch

ALTERNATE TO OLYMPIC LIFTING Weeks 1&3: Barbell Press (standing): 5 sets of 8 reps Weeks 2&4: DB Arnold Press (seated): 5 sets of 15 reps

4-5 SET SUPERSET Ab Wheels: 20 reps Weighted Back Extensions: 8 reps heavy

GPP WORK Walking Lunges: 400m (Choice to add weight)

2 SET WARMUP

Bodyweight Split Squats: 15 reps each leg Plank: 1 minute Push-ups: 15 reps

BOX SQUATS 6 sets of 2 reps through bands if you have them

5 SET SUPERSET Bench Press (wide grip): 12 reps Wide Grip Pulldowns: 10 reps in front, 10 behind

5 SET SUPERSET Cable Crossover: 12-15 reps (pause in bottom) DB Chest Supported Rows: 15 reps

3-4 SET SUPERSET T-Bar Rows: 15 reps Bench Dips: 20 reps

4-5 SET SUPERSET Ab Wheels: 20 reps Weighted Back Extensions: 8 reps

2 SET WARMUP

Bodyweight Split Squats: 15 reps each leg Plank: 1 minute Push-ups: 15 reps

FRONT SQUAT 3 second pause, no belt to a MAX

CLEAN WORK Week 1: 3 Clean Grip Deadlifts + Hang Power Clean Week 2: 2 Clean Grip Deadlifts + 2 Hang Power Clean Week 3: 1 Clean Grip Deadlift + 3 Hang Power Clean Week 4: 3 REP MAX Hang Power Clean

ALTERNATE TO OLYMPIC LIFTING Weeks 1&3: Seated Rows: 5 sets of 8 reps Weeks 2&4: One Arm Rows: 5 sets of 15 reps each arm

4-5 SET SUPERSET Ab Wheels: 20 reps Weighted Back Extensions: 8 reps heavy

GPP WORK Walking Lunges: 400m (Choice to add weight)

2 SET WARMUP

Bodyweight Split Squats: 15 reps each leg Plank: 1 minute Push-ups: 15 reps

FRONT SQUAT 1 Rep MAX, get after it (no pauses)

5 SET SUPERSET Barbell RDLs: 10-15 reps Leg Presses (feet close): 10-12 reps heavy

5 SET TRI-SET Cable Lateral Raises: 15-20 reps DB Full Front Raises: 15-20 reps

5 SET SUPERSET DB Neutral Grip Press: 15-20 reps DB Regular Press: 15-20 reps

4-5 SET SUPERSET Ab Wheels: 20 reps Weighted Back Extensions: 8 reps heavy

2 SET WARMUP

Bodyweight Split Squats: 15 reps each leg Plank: 1 minute Push-ups: 15 reps

BACK + FRONT SQUAT 1 rep of each (re-rack between reps) TO A MAX

ARM DEATH: 2X THROUGH DB Rollbacks: 50 reps Close-stance Push-ups: 50 reps Empty Barbell Curls: 50 reps DB Incline Curls (same time): 50 reps Tricep Pushdowns: 50 reps Cable Curls: 50 reps *Rest 3-4 minutes and REPEAT

4-5 SET SUPERSET Ab Wheels: 20 reps Weighted Back Extensions: 8 reps heavy

GPP WORK Walking Lunges: 400m (Choice to add weight)

2 SET WARMUP

Bodyweight Split Squats: 15 reps each leg Plank: 1 minute Push-ups: 15 reps

BACK SQUAT 10 second pause, no belt up to a MAX

5 SET SUPERSET Box Jumps: 10 reps DB Walking Lunges heavy: 10 reps each leg *Low Rest

5 SET SUPERSET Pull-ups: 10 reps Bent Over Barbell Rows: 10 reps heavy

5 SET SUPERSET Kettlebell Swings: 15-20 reps Glute Ham Raises: 10-15 reps

2-3 SET SUPERSET Ab Wheels: 20 reps Weighted Back Extensions: 8 reps heavy