#SQUATLIFE V.38

WARMUP Walking Lunges: 3 minutes Plank Holds: 4 sets of 15 seconds regular, right, left Band Good Mornings: 3-4 sets of 15 reps

BACK SQUAT (HIGH OR LOW BAR CHOICE) Week 1: 3 Rep Max ; 3 second pause on ALL reps Week 2: Box Squat 3 Rep Max, No pauses Week 3: Choice of Bands/Chains ; Regular Rep 3 Rep Max Week 4: Regular Rep 1 Rep Max

*No Bands/Chains = Use 70% of 1RM, working on SPEED

SNATCHES Week 1: High Hang Snatch (bar sits at the waistline): 5 sets of 2 reps Week 2: Hang Snatch (bar sits right above knee): 5 sets of 2 reps ; pause at the knee for 3 seconds on BOTH reps Week 3: Power Snatch (bar taken from floor): 5 sets of 2 reps Week 4: NO SNATCHES --> Overhead Squats ; 5 sets of 2 reps taken from the rack, pausing for 3 seconds in the bottom

*Catch all reps ABOVE PARALLEL

ALTERNATIVE TO SNATCHING Weeks 1: DB Front Raises: 5 sets of 15 reps Week 2: Military Press: 5 sets of 8 reps Week 3: DB Lateral Raises: 5 sets of 15 reps Week 4: Barbell Push press: 5 sets of 8 reps

4-5 SET SUPERSET Weighted Crunches: 20-25 reps Weighted Back Extensions: 8-10 reps (heavy)

GPP WORK Walking Lunges: 400m

WARMUP Walking Lunges: 3 minutes Plank Holds: 4 sets of 15 seconds regular, right, left Band Good Mornings: 3-4 sets of 15 reps

SPEED BOX SQUATS 6 sets of 2 reps Use red mini bands if you have them No Bands = 60-70% 1RM for SPEED

5 SET SUPERSET Incline DB Bench Press: 15 reps Flat DB Bench Press: 15 reps

5 SET SUPERSET T-Bar Rows: 15 reps (switch grip each time) V-Bar Pulldowns w/ squeeze: 12-15 reps

5 SET TRI-SET Bench or Regular Dips: 20-25 reps DB Chest Supported Rows: 15 reps Cable Crossovers: 15 reps

4-5 SET SUPERSET Weighted Crunches: 20-25 reps Weighted Back Extensions: 8-10 reps (heavy)

GPP WORK 2 sets of 200m Farmer's Carry

WARMUP Walking Lunges: 3 minutes Plank Holds: 4 sets of 15 seconds regular, right, left Band Good Mornings: 3-4 sets of 15 reps

FRONT SQUAT 10 Second Pause, working to a heavy single

CLEANS Week 1: High Hang Clean (bar sits at your thighs): 5 sets of 2 reps Week 2: Hang Clean (bar sits right above knee): 5 sets of 2 reps ; pause at the knee for 3 seconds on BOTH reps Week 3: Power Clean (bar taken from floor): 5 sets of 2 reps Week 4: Clean Pulls: 3 sets of 3 reps at 90-95% of your 1RM

*Catch all reps ABOVE PARALLEL

ALTERNATIVE TO CLEANING Weeks 1: DB Arrows: 5 sets of 15 reps Week 2: Behind the Neck Military Press: 5 sets of 8 reps Week 3: DB T's: 5 sets of 15 reps Week 4: Barbell Push Jerk: 5 sets of 5 reps

4-5 SET SUPERSET Weighted Crunches: 20-25 reps Weighted Back Extensions: 8-10 reps (heavy)

GPP WORK Walking Lunges: 400-800m

WARMUP Walking Lunges: 3 minutes Plank Holds: 4 sets of 15 seconds regular, right, left Band Good Mornings: 3-4 sets of 15 reps

FRONT SQUAT 5 sets of 2 reps Through red mini bands No Bands = 60-70% for SPEED

4-5 SET SUPERSET Stiff Leg Deadlifts (from 2-4" deficit): 8 reps Leg Press: 15-20 reps

5 SET SUPERSET Seated Rows: 15 reps One Arm Cable Lateral Raise: 12 reps per arm

5 SET TRI-SET Reverse Fly: 15 reps Rope Face Pulls: 20 reps Rotator Cuffs: 20 reps each arm

4-5 SET SUPERSET Weighted Crunches: 20-25 reps Weighted Back Extensions: 8-10 reps (heavy)

GPP WORK 2 sets each of 200m ONE Arm Farmer's Carry

WARMUP Walking Lunges: 3 minutes Plank Holds: 4 sets of 15 seconds regular, right, left Band Good Mornings: 3-4 sets of 15 reps

BACK SQUAT VOLUME 5 sets of 5 reps Complete ALL SETS at 70-75% (same weight)

ARMZZ PUMP CIRCUIT: 4-5 TIMES THROUGH Standing Alternating Bicep Curls: 10 reps per arm Standing Double Bicep Curls: 10 reps Flat Bench DB Skullcrushers: 15 reps Flat Bench DB Elbows Out Press: 15 reps Barbell Drag Curls (keep against your body): 15 reps Regular Dips: 20 reps Cable Curls: 20 reps Band or V-Bar Pushdowns: 25 reps

4-5 SET SUPERSET Weighted Crunches: 20-25 reps Weighted Back Extensions: 8-10 reps (heavy)

GPP WORK Walking Lunges: 400m

WARMUP Walking Lunges: 3 minutes Plank Holds: 4 sets of 15 seconds regular, right, left Band Good Mornings: 3-4 sets of 15 reps

FRONT SQUAT Back off day... take 70-75% of your 1RM for a single

CONDITIONING -- REST 2-3 MINUTES BETWEEN EACH SUPERSET

5 SET SUPERSET Push-ups: 15 reps Pull-ups (switch grips if you want): 10 reps *LOW Rest

5 SET SUPERSET Box Jumps: 15 reps Burpees: 15 reps *LOW Rest

5 SET SUPERSET Walking Lunges: 100 meters Sled Push 100 meters *LOW Rest

4-5 SET SUPERSET Weighted Crunches: 20-25 reps Weighted Back Extensions: 8-10 reps (heavy)

GPP WORK Walking Lunges: 800m