#SQUATLIFE V.39

3 SET WARMUP Bodyweight Split Squats: 10 each leg Push-ups: 15 reps

Run, bike or row for 5 minutes

LOW BAR BACK SQUAT Week 1: Box Squat 5 Rep Max ; No Pauses Week 2: Box Squat 3 Rep Max, No pauses Week 3: Box Squat 1 Rep Max, No pauses Week 4: 10 second pause MAX, No Box

*WEEKS 1-3: USE BANDS IF YOU HAVE THEM *NO BANDS = 70% OF 1 REP MAX *NO BANDS WEEK 4

SNATCHES Week 1: Overhead Squat: 5 sets of 5 reps Week 2: 3 Hang Snatches + Overhead Squat: 6 sets Week 3: 2 Hang Snatches + Overhead Squat: 5 sets Week 4: 1 Hang Snatch + Overhead Squat: 4 sets

ALTERNATIVE TO SNATCHING Weeks 1: Behind the Neck Press: 5 sets of 8 reps Week 2: Behind the Neck Push Press: 5 sets of 10 reps Week 3: Military Press: 5 sets of 8 reps Week 4: Push Press: 5 sets of 10 reps

4-5 SET SUPERSET Heavy Ab Pulldowns: 8 reps High Rep Back Extensions: 15-20

GPP WORK Farmer's Carry: 400m Pick your own weight, but try to go heavy

3 SET WARMUP Bodyweight Split Squats: 10 each leg Push-ups: 15 reps

Run, bike or row for 5 minutes

FRONT SQUAT 5 second pause to a MAX No Belt

5 SET SUPERSET Incline Barbell Bench Press: 8 reps heavy Seated Rows: 20 reps

5 SET SUPERSET One Arm Rows: 15 reps each arm (stretch & squeeze) Chest Fly: 12-15 reps deep

5 SET TRI-SET Underhand Grip Pulldowns: 15 reps Weighted Regular Dips: 15-20 reps DB Pullovers: 15 reps heavy

4-5 SET SUPERSET Heavy Ab Pulldowns: 8 reps High Rep Back Extensions: 15-20

GPP WORK Walking Lunges: 400-800m

3 SET WARMUP Bodyweight Split Squats: 10 each leg Push-ups: 15 reps

Run, bike or row for 5 minutes

FRONT SQUAT 1 Paused Rep + 1 Regular Rep Work up to a Daily MAX

CLEANS Week 1: Hang Clean + 4 Front Squats: 6 sets Week 2: Hang Clean + 3 Front Squats: 6 sets Week 3: Hang Clean + 2 Front Squat: 5 sets Week 4:  Hang Clean + Front Squat: 4 sets

ALTERNATIVE TO CLEANS Weeks 1: Dumbbell Arrows: 5 sets of 10 reps Week 2: Dumbbell T's: 5 sets of 10 reps Week 3: Dumbbell Lateral Raises: 5 sets of 10 reps Week 4: Dumbbell Frontal Raises: 5 sets of 10 reps

4-5 SET SUPERSET Heavy Ab Pulldowns: 8 reps High Rep Back Extensions: 15-20

GPP WORK Walking Lunges: 400-800m

3 SET WARMUP Bodyweight Split Squats: 10 each leg Push-ups: 15 reps

Run, bike or row for 5 minutes

LOW BAR SQUAT To a MAX 5 count on the way down, pause for 3 seconds at the bottom, then explode up

4-5 SET SUPERSET Barbell Good Mornings: 15 reps (stay lighter) DB One Leg RDLs: 10 each leg

5 SET SUPERSET Underhand Grip Barbell Rows: 15 reps One Arm Cable Pulldowns: 10 reps per arm

5 SET TRI-SET BURNER Band Pull Aparts: 25 reps Rope Face Pulls: 20 reps DB Reverse Flys: 15 reps

4-5 SET SUPERSET Heavy Ab Pulldowns: 8 reps High Rep Back Extensions: 15-20

GPP WORK One Farmer's Carry: 200m each arm Pick your own weight, but try to go heavy

3 SET WARMUP Bodyweight Split Squats: 10 each leg Push-ups: 15 reps

Run, bike or row for 5 minutes

FRONT SQUAT VOLUME 5 sets of 3 reps Complete ALL SETS at 70-75% (same weight)

ARM DAY BLOWOUT: 50 REPS PER MOVEMENT Incline DB Curls Straight Bar Curls Bench Dips DB Skullcrushers Cable Curls DB Hammer Curls Rope Pushdowns Overhead Rope Extensions *Rest 2-3 minutes and then repeat

4-5 SET SUPERSET Heavy Ab Pulldowns: 8 reps High Rep Back Extensions: 15-20

GPP WORK Walking Lunges: 400-800m

3 SET WARMUP Bodyweight Split Squats: 10 each leg Push-ups: 15 reps

Run, bike or row for 5 minutes

FRONT SQUAT Take a single at 75-80%

CONDITIONING

4 SET CIRCUIT Assault Bike or Rower: 25 Calories Deficit Push-ups 12 reps Goblet Squats (hold KB in front): 12 reps *Rest 1 minute between rounds

SLED WALKS (FACE AWAY) 800 meters

4-5 SET SUPERSET Heavy Ab Pulldowns: 8 reps High Rep Back Extensions: 15-20