#SQUATLIFE V.40

2X TIME THROUGH: Air Squats: 25 reps Band Pull Aparts: 25 reps Walking Lunges: 1 minute

HIGH BAR BACK SQUAT Week 1: Box Squat (16 inch box): 2 Rep Max

Week 2: Box Squat (12 inch box): 2 rep Max

Week 3: NO Box, 3 seconds down, pause for 3 seconds: Work up to a MAX

Week 4: Regular Rep to a MAX

POWER SNATCHES Week 1: 1 Snatch Deadlift + 1 Power Snatch 5-6 sets building up

Week 2: 1 Snatch Deadlift + 1 Hang Power Snatch (from below knee) ; 5-6 sets building up

Week 3: 1 Snatch Deadlift + 1 Hang Power Snatch (from the top of knee) ; 5-6 sets building up

Week 4: Power Snatch; Work up to a 2 Rep Max

ALTERNATIVE TO SNATCHING (2 OPTIONS) Option 1: 5 Set Superset 15 DB Reverse Fly 10 Snatch Grip Press (behind head)

Option 2: 5 Set Superset 15 DB Arrows 10 Snatch Grip Push Press (behind head)

4 SET SUPERSET Weighted Ab Crunches (25 lb plate: 25 reps Glute Ham Raises: 10 reps (add weight if needed)

WALKING LUNGES 400 meters (wear vest or backpack)

2X TIME THROUGH: Air Squats: 25 reps Band Pull Aparts: 25 reps Walking Lunges: 1 minute

BACK SQUAT 10 second pause to a MAX Choice of Low or High Bar

5 SET SUPERSET Incline DB Bench Press: 20 reps Neutral Grip Pulldowns: 20 reps

5 SET SUPERSET Bent Over Barbell Rows: 15 reps (overhand grip) Chest Fly Machine: 15 reps w/ pause at top

5 SET TRI-SET Ring Push-ups: 15-20 reps Wide-grip Pull-ups: 15-20 reps Cable Crossovers: 15-20 reps

4 SET SUPERSET Weighted Ab Crunches (25 lb plate: 25 reps Glute Ham Raises: 10 reps (add weight if needed)

WALKING LUNGES 400-800 meters bodyweight

2X TIME THROUGH: Air Squats: 25 reps Band Pull Aparts: 25 reps Walking Lunges: 1 minute

FRONT SQUAT 3 second pause to a MAX No Belt or Wraps

POWER CLEANS Week 1: 1 Clean Deadlift + 1 Power Clean 5-6 sets building up

Week 2: 1 Clean Deadlift + 1 Hang Power Clean (from below knee) ; 5-6 sets building up

Week 3: 1 Clean Deadlift + 1 Hang Power Clean (from the top of knee) ; 5-6 sets building up

Week 4: Power Clean; Work up to a 2 Rep Max

ALTERNATIVE TO CLEANS (2 OPTIONS) Option 1: 5 Set Superset 15 DB Chest Supported Rows 10 Seated Barbell Military Press

Option 2: 5 Set Superset 15 Seated Rows 10 Push Press (in front)

4 SET SUPERSET Weighted Ab Crunches (25 lb plate: 25 reps Glute Ham Raises: 10 reps (add weight if needed)

WALKING LUNGES 400 meters (wear vest or backpack)

2X TIME THROUGH: Air Squats: 25 reps Band Pull Aparts: 25 reps Walking Lunges: 1 minute

FRONT SQUAT 3 second pause to a MAX Use Belt + Wraps

4-5 SET SUPERSET DB Stiff Leg Deadlifts: 15-20 reps Kettlebell Swings (eye level): 15-20 reps

5 SET SUPERSET Leg Extensions: 20 reps Leg Curls: 20 reps

5 SET TRI-SET BURNER Band Pull Aparts (palms down): 20 reps Band Pull Aparts (palms up): 20 reps Lat Pulldowns: 25 reps

4 SET SUPERSET Weighted Ab Crunches (25 lb plate: 25 reps Glute Ham Raises: 10 reps (add weight if needed)

WALKING LUNGES 400-800 meters bodyweight

2X TIME THROUGH: Air Squats: 25 reps Band Pull Aparts: 25 reps Walking Lunges: 1 minute

BACK SQUAT 10 sets of 3 reps Do 3 reps at the top of each minute Total Rep Count: 30 reps *Lock into ONE WEIGHT (75%+)

5 SET SUPERSET DB Curls: 5 Rep Progression Rope Tricep Pushdowns: 5 Rep Progression

5 SET SUPERSET EZ Curl Bar: 28 Method EZ Bar Skullcrushers: 28 Method

5 SET QUAD-SET DB Rollbacks: 20 reps Band Pushdowns: 20 reps Incline DB Curls: 20 reps Incline DB Hammer Curls: 20 reps

4 SET SUPERSET Weighted Ab Crunches (25 lb plate: 25 reps Glute Ham Raises: 10 reps (add weight if needed)

WALKING LUNGES 400 meters (wear vest or backpack)

2X TIME THROUGH: Air Squats: 25 reps Band Pull Aparts: 25 reps Walking Lunges: 1 minute

FRONT SQUAT Back off day... 60-65% for a Triple

CONDITIONING WORK: 5 TIMES THROUGH Farmer's Carry: 100 feet DB Box Step-ups (24 or 20" box): 12 total reps Toes to Bar or Knee-ups: 12 reps Pull-ups or Chin-ups: 12 reps *Keep Rest Low

SLED PUSH 5 sets of 100-200 meters Rest 1 minute between, choose a challenging weight

3 SET SUPERSET Weighted Ab Crunches (25 lb plate: 25 reps Glute Ham Raises: 10 reps (add weight if needed)