#SQUATLIFE V.47

WARMUP: 2X THRU Light Eye-Level Kettlebell Swings: 20 reps Plank - Elbows: 20 seconds Plank - Hands: 20 seconds

BACK SQUAT *Choice of High or Low Bar* 5, 3, 1, 1, 1, 1 reps ALL WEEKS

Week 1: 10 second pause, TO A MAX

Week 2: 5 second pause, TO A MAX

Week 3: 3 second pause, TO A MAX

Week 4: Regular Squat ; Work up to a 1 REP MAX

2 SET SUPERSET PREP: Band Pull Aparts: 25-30 reps Snatch Grip Strict Press: 10-15 reps (wide grip) *Low Rest*

SNATCH & OVERHEAD WORK *All with a Snatch Grip (wide)* *ALL WEEKS are to a MAX* *1, 1, 1, 1, 1, 1, 1 reps*

Week 1: Behind the Neck Push Press + Overhead Squat Bar is taken from the Rack

Week 2: Snatch-Grip Deadlift + Hang Snatch Hang = right above the knee

Week 3: Snatch-Grip Deadlift + Power Snatch Bar is taken from the ground, caught above parallel

Week 4: Power Snatch to a MAX

ALTERNATIVE TO SNATCHING

4-5 SET SUPERSET Chest-supported DB Rows: 15 reps w/ pause at top Underhand Grip Pulldowns: 15-20 reps

4 SET SUPERSET Weighted Ab Pulldowns: 15 reps heavy Ab Wheels: 15 reps

WALKING LUNGES 400m Weighted

WARMUP: 2X THRU Light Eye-Level Kettlebell Swings: 20 reps Plank - Elbows: 20 seconds Plank - Hands: 20 seconds

BOX FRONT SQUAT Treat this as you would a Regular Box Squat!! Work up to a 1 REP MAX for the day Ask someone to spot you if needed

PYRAMIDS - 5 SET SUPERSET Incline Bench Press: 20-12-8-6-4 reps WIDE Lat Pulldowns: 20-12-8-6-4 reps

5 SET TRI-SET Bench Dips: 20-25 reps Straight Arm Pushdowns: 20-25 reps Rings Push-ups (scale with regular): 20-25 reps

4 SET SUPERSET Weighted Ab Pulldowns: 15 reps heavy Ab Wheels: 15 reps

WALKING LUNGES 800m Bodyweight

WARMUP: 2X THRU Light Eye-Level Kettlebell Swings: 20 reps Plank - Elbows: 20 seconds Plank - Hands: 20 seconds

FRONT SQUAT 1 Paused Rep (1 sec.) + 1 Regular Rep WORK UP TO A MAX 1, 1, 1, 1, 1, 1, 1 reps

CLEANS & OVERHEAD WORK *All with a CLEAN grip* *ALL WEEKS are to a MAX* *1, 1, 1, 1, 1, 1, 1 reps*

Week 1: Behind the Neck Push Press Bar is taken from the Rack

Week 2: Clean-Grip Deadlift + Hang Clean Hang = right above the knee

Week 3: Clean-Grip Deadlift + Power Clean Bar is taken from the ground, caught above parallel

Week 4: Power Clean to a MAX

ALTERNATIVE TO CLEANING

4-5 SET SUPERSET Rope Face Pulls: 15-20 reps One-Arm DB Rows: 10 reps per arm

SOME SHOUDLERZ: 3-5 SET TRI-SET DB Lateral Raises: 10 reps DB Front Raises (eye-level): 10 reps DB Arnold Press: 10 reps *Keep rest low

4 SET SUPERSET Weighted Ab Pulldowns: 15 reps heavy Ab Wheels: 15 reps

WALKING LUNGES 400m Weighted

WARMUP: 2X THRU Light Eye-Level Kettlebell Swings: 20 reps Plank - Elbows: 20 seconds Plank - Hands: 20 seconds

SQUAT PREP: 3 SET SUPERSET Seated Box Jumps: 5 reps (getting primed) Eye-Level KB Swings: 10 reps moderate weight

BACK SQUAT Choice of Low or High Bar Work up to a MAX FOR THE DAY! 1, 1, 1, 1, 1, 1, 1 reps

5 SET TRI-SET One-Leg KB RDLs: 10 reps per leg

Banded Kettlebell Swings (eye-level): 10 reps *Loop a red mini-band through the handle*

KB Suitcase Deadlifts: 10 reps each side

BARBELL DEFICIT REVERSE LUNGES 3 sets of 5 reps per leg Bar taken from rack Increase in weight EVERY SET

4 SET SUPERSET Weighted Ab Pulldowns: 15 reps heavy Ab Wheels: 15 reps

WALKING LUNGES 800m Bodyweight

WARMUP: 2X THRU Light Eye-Level Kettlebell Swings: 20 reps Plank - Elbows: 20 seconds Plank - Hands: 20 seconds

FRONT SQUAT 5 sets of 3 reps, working up to a heavy set of 3 reps 3 second lower on ALL REPS

LET THE ARM MASSACRE BEGIN...

Empty Bar Curls: 50 reps *You can stop, but don't put the bar down

Dumbbell Skullcrushers: 50 reps

5 SET SUPERSET DB Reverse Curls: 28 Method Straight Bar Pushdowns: 28 Method

5 SET SUPERSET DB Regular/Hammer Curls: 5-6 Rep Progression Rope Tricep Pushdowns: 5-6 Rep Progression

4 SET SUPERSET Weighted Ab Pulldowns: 15 reps heavy Ab Wheels: 15 reps

WALKING LUNGES 400m Weighted

WARMUP: 2X THRU Light Eye-Level Kettlebell Swings: 20 reps Plank - Elbows: 20 seconds Plank - Hands: 20 seconds

SLED WALKS (FACE AWAY) 200 meters

REST 2:00

SLED DRAGS (FACE SLED) 200 meters

WALKING LUNGES 400-800m (choice of weighted or unweighted)