#SQUATLIFE V.42

3X TIME THROUGH: Light Kettlebell Swings (eye-level): 25 reps Band Good Mornings: 20 reps Push-ups: 15 reps

BACK SQUAT *Choice of LOW or HIGH Bar* *Through Red Mini-bands ALL WEEKS*

Week 1: Work to a MAX with 5 second pause

Week 2: Work to a MAX with 1 second pause

Week 3: Work to a heavy TRIPLE off 12-16" Box

Week 4: Work to a MAX with no pauses

SNATCHES Weeks 1 & 3: POWER BLOCK SNATCHES Off Blocks or Plates (bar sits right above knee) 5 sets of 2 reps at 75% + of your best Snatch

Weeks 2 & 4: SNATCH COMPLEX Bar is taken from the floor 2 Snatch Grip Deadlifts + 1 Power Snatch

*POWER = CATCH ABOVE PARALLEL*

ALTERNATIVE TO SNATCHING (2 OPTIONS)

WEEKS 1 & 3 Snatch Grip Press (behind head): 5 sets of 5 reps

WEEKS 2 & 4 Snatch Grip Push Press (behind head): 5 sets of 8 reps

4 SET SUPERSET Ab Wheels: 25 reps Weighted Back Extensions: 20-25 reps (choose weight)

WALKING LUNGES 400-800 meters *Optional to add weight*

3X TIME THROUGH: Light Kettlebell Swings (eye-level): 25 reps Band Good Mornings: 20 reps Push-ups: 15 reps

FRONT SQUAT 5 second pause to a MAX Use Red Mini-bands if you have them

5 SET SUPERSET Incline Dumbbell Bench: 15 reps (keep DB's wide) Dumbbell Chest-supported Rows: 20 reps

5 SET SUPERSET Underhand Grip Pull-ups: 15-20 reps Dumbbell Incline Chest Fly: 28 Method

4-5 SET TRI-SET Ring, Regular or Bench Dips: 20 reps DB Pullovers: 20 reps Cable Flys: 20 reps

4 SET SUPERSET Ab Wheels: 25 reps Weighted Back Extensions: 20-25 reps (choose weight)

WALKING LUNGES 400-800 meters *Optional to add weight*

3X TIME THROUGH: Light Kettlebell Swings (eye-level): 25 reps Band Good Mornings: 20 reps Push-ups: 15 reps

FRONT SQUAT To a MAX No Pauses

CLEANS Weeks 1 & 3: POWER BLOCK CLEANS Off Blocks or Plates (bar sits right above knee) 5 sets of 2 reps at 75% + of your best Snatch

Weeks 2 & 4: CLEAN COMPLEX Bar is taken from the floor 2 Clean Grip Deadlifts + 1 Power Snatch

*POWER = CATCH ABOVE PARALLEL*

ALTERNATIVE TO CLEANING (2 OPTIONS)

WEEKS 1 & 3: 5 SET SUPERSET DB Arnold Press: 15-20 reps DB Arrows: 15-20 reps

WEEKS 2 & 4 Barbell Military Press: 5x10

4 SET SUPERSET Ab Wheels: 25 reps Weighted Back Extensions: 20-25 reps (choose weight)

WALKING LUNGES 400-800 meters *Optional to add weight*

3X TIME THROUGH: Light Kettlebell Swings (eye-level): 25 reps Band Good Mornings: 20 reps Push-ups: 15 reps

HIGH BAR BACK SQUAT 10 second pause to a MAX

5 SET SUPERSET DB Stiff Leg Deadlifts: 10-15 reps HEAVY Leg Press: 15 reps

5 SET SUPERSET Barbell Good Mornings: 15 reps DB Weighted Split Squats: 8 reps each leg

3-5 SET TRI-SET Hamstring Curls: 20 reps Leg Extensions: 20 reps *Keep rest low

4 SET SUPERSET Ab Wheels: 25 reps Weighted Back Extensions: 20-25 reps (choose weight)

WALKING LUNGES 400-800 meters *Optional to add weight*

3X TIME THROUGH: Light Kettlebell Swings (eye-level): 25 reps Band Good Mornings: 20 reps Push-ups: 15 reps

BACK SQUAT SPEED DAY 70-75% of your Max 6 sets of 2 reps Practice hitting the bottom perfectly

5 SET SUPERSET PUMP Reverse Curls: 20 reps Incline DB Skullcrushers: 20 reps

5 SET SUPERSET  EZ Bar Drag Curls (keep bar touching body): 15 reps Rope Pushdowns: 15 reps (pause 2 sec on each at lockout)

5 SET QUAD-SET Close-Grip Bench: 20 reps Cable Curls: 20 reps Double DB Tricep Kickbacks: 20 reps Arnold Cheat Curls: 20 reps

4 SET SUPERSET Ab Wheels: 25 reps Weighted Back Extensions: 20-25 reps (choose weight)

WALKING LUNGES 400-800 meters *Optional to add weight*

3X TIME THROUGH: Light Kettlebell Swings (eye-level): 25 reps Band Good Mornings: 20 reps Push-ups: 15 reps

DUMBBELL FRONT SQUAT Switching it up with 4-5 sets of 10 reps Focus is perfect form

CONDITIONING: 6 ROUNDS Bear Crawl: 80 feet Farmer's Carry: 80 feet heavy Goblet Squats (hold KB in front): 15 reps Feet-Elevated Push-ups: 15 reps Ring Rows or Pull-ups: 10 reps Weighted Walking Lunges: 80 feet *Keep rest low*

2-3 SET SUPERSET Ab Wheels: 25 reps Weighted Back Extensions: 20-25 reps (choose weight)

WALKING LUNGES 400-800 meters *Optional to add weight*