#SQUATLIFE V.46

LOW OR HIGH BAR BACK SQUAT Week 1: 5x3 regular reps through Bands

Week 2: 5x3 regular reps, No Bands

Week 3: Work to 1RM regular rep, through Bands

Week 4: Work to 1RM regular rep, No Bands

SNATCH & OVERHEAD WORK

Week 1: Power Snatch + Overhead Squat 5 sets, increasing weight

Week 2: Power Snatch + Hang Power Snatch 5 sets, increasing weight

Week 3: Power Snatch + Low Hang Power Snatch (below knee) 5 sets, increasing weight

Week 4: Snatch Grip Overhead Holds: 5x30 seconds Then, 4x2 Overhead Squat, regular reps

ALTERNATIVE TO SNATCHING

Weeks 1 & 3 DB One-Arm Overhead Carry: 3x100m per arm

Weeks 2 & 4 DB One-Arm Farmer's Carry: 3x100 per arm

FRONT SQUAT 3 seconds down, 3 second pause Through Bands Work up to a 1 REP MAX 

5 SET QUAD-SET Push-ups (close): 10 reps Push-ups (medium): 10 reps Push-ups (wide): 10 reps Rope Face Pulls: 20 reps

5 SET TRI-SET Incline Bench DB Fly: 15 reps T-Bar or Chest-supported Rows: 15 reps Weighted or Regular Dips: 15 reps

5 SET SUPERSET DB ISO Incline Bench: 10 reps per arm Wide-Grip Pulldowns (behind head): 10-15 reps

SNATCH & OVERHEAD WORK

Week 1: Power Clean x 1 rep 5 sets, increasing weight

Week 2: Power Clean + Hang Power Clean 5 sets, increasing weight

Week 3: Power Clean + Low Hang Power Clean (below knee) 5 sets, increasing weight

Week 4: Clean Grip Overhead Holds: 5x30 seconds

ALTERNATIVE TO OLYMPIC LIFTS Weeks 1 & 3 Seated DB Arnold Press: 5x15-20 reps *20 Face Pulls after each set

Weeks 2 & 4 DB Lateral Raises: 5x15-20 reps *20 Band Pull Aparts after each set

FRONT SQUAT 10 second pause Work to 1 REP MAX

2 SET SUPERSET PRIMER Empty Bar Curls: 25-30 reps Band Pushdowns: 25-30 reps

HOLDZ: 5 SET SUPERSET EZ or Regular Barbell Curl Hold (90 degree): 1 minute Rope Tricep Pushdown (hold at bottom): 1 minute

4-5 SET QUAD-SET FINISHER Alternating DB Curls: 10 reps per arm Alternating DB Hammer Curls: 10 reps per arm Straight Bar Pushdowns: 15 reps close Straight Bar Pushdowns: 15 reps wide