#SQUATLIFE V.37

ONE TIME THROUGH Air Squats: 15 reps Push-ups: 15 reps Run, bike or row for 5 minutes

HIGH BAR BACK SQUAT Week 1: Work to a heavy set of 5 Reps Week 2: Work to a 3 Rep MAX Week 3: Work to a 1 Rep MAX Week 4: Back off with 3 sets of 10 reps *Pick your weights, increase each set*

SNATCH WORK Week 1: Power Snatch off blocks (around knees): 6 sets of 2 reps Week 2: Power Snatch off blocks (from the thigh or hip): 6 sets of 2 reps Week 3: Power Snatch (pause at knee for 3 seconds): 6 sets of 1 rep Week 4: Snatch Grip Deadlift: 3 sets of 8 reps (working up in weight each set, maintain form)

ALTERNATIVE TO OLYMPIC LIFTING Weeks 1&3: DB Press (Neutral Grip): 5 sets of 15 reps Weeks 2&4: Behind the Neck Press (seated): 5 sets of 15 reps

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

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

ONE TIME THROUGH Air Squats: 15 reps Push-ups: 15 reps Run, bike or row for 5 minutes

SPEED BOX SQUATS 6 sets of 3 reps No Bands ; 12-16" Box

5 SET SUPERSET Incline Bench Press : 10 reps close, 10 reps wide grip 1 Arm Cable Rows: 10 reps each arm

5 SET SUPERSET DB Pullovers: 12-15 reps DB Reverse Fly: 15 reps

3-4 SET SUPERSET Weighted Pull-ups: 8 reps Weighted Dips: 8 reps

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

GPP WORK Farmer's Carry: 2 sets of 200m Pick your weight

ONE TIME THROUGH Air Squats: 15 reps Push-ups: 15 reps Run, bike or row for 5 minutes

FRONT SQUAT 5 sets of 5 reps *Working up every set

CLEAN WORK Week 1: Power Clean off blocks (around knees): 6 sets of 2 reps Week 2: Power Clean off blocks (from the thigh or hip): 6 sets of 2 reps Week 3: Power Clean (pause at knee for 3 seconds): 6 sets of 1 rep Week 4: Clean Grip Deadlift: 3 sets of 8 reps (working up in weight each set, maintain form)

ALTERNATIVE TO OLYMPIC LIFTING Weeks 1&3: Bent Over Rows: 4 sets of 12 reps Weeks 2&4: Underhand Grip Pull-ups: 4 sets of 10 reps

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

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

ONE TIME THROUGH Air Squats: 15 reps Push-ups: 15 reps Run, bike or row for 5 minutes

FRONT SQUAT Work a to a MAX 1 second pause

5 SET SUPERSET Stiff Leg Deadlifts: 10 reps Hamstring Curls: 15 reps

5 SET SUPERSET DB Lateral/Frontal Raises: 5 Rep Progression DB Arrows (chest supported): 15 reps

5 SET SUPERSET DB Arnold Press: 15 reps Rope Face Pulls: 15 reps

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

GPP WORK OFF

ONE TIME THROUGH Air Squats: 15 reps Push-ups: 15 reps Run, bike or row for 5 minutes

BACK SQUAT 5 sets of 2 reps working up in weight 3 second pause on each rep

BI'S & TRI'S 5 SET QUAD-SET 1 Arm Preacher Curls: 15 reps each arm V-Bar Pushdowns: 20 reps Arnold Cheat Curls: 15 reps EZ Bar Skullcrushers: 20 reps

3 SET SUPERSET Incline DB Curls: 25 reps Regular Dips: 25 reps

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

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

ONE TIME THROUGH Air Squats: 15 reps Push-ups: 15 reps Run, bike or row for 5 minutes

FRONT SQUAT Work up to a MAX First rep paused 1 second, second rep regular

CONDITIONING: 5X THROUGH Pull-ups: 10 reps DB Front Squats: 10 reps Ring Push-ups: 10 reps DB Weighted Step-ups: 10 reps total

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

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