#SQUATLIFE V.48

3 SET SUPERSET Single Leg KB RDL's: 10 reps per leg Walking Lunges: 20 reps per leg Band Good Mornings: 20 reps

HIGH BAR BACK SQUAT Work up to a 1 REP MAX ALL WEEKS

Week 1: 5 second pause, TO A MAX Thru Red Mini-bands

Week 2: 1 second pause, TO A MAX Thru Red Mini-bands

Week 3: Work to a 2 REP MAX First rep paused 3 seconds, Second rep regular

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

SNATCH WORK

Week 1: Snatch Grip Deadlifts (wide grip) ; 5 sets of 5 reps, work up in weight

Week 2: Hang Power Snatch (anywhere above knee) 5 sets of 2 reps, working up in weight

Week 3: Power Snatch w/ 3 second pause at knee 5 sets of 2 reps, working up in weight

Week 4: Power Snatch + Overhead Squat 5 sets of 1 rep, working up in weight

ALTERNATIVE TO SNATCHING

4-5 SET SUPERSET Upright EZ Bar Rows: 15 reps Underhand Grip Pull-ups 5-10 reps weighted if possible

4 SET SUPERSET Strict Toes to Bar: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400-800 meters Bodyweight

3 SET SUPERSET Single Leg KB RDL's: 10 reps per leg Walking Lunges: 20 reps per leg Band Good Mornings: 20 reps

FRONT SQUAT Work up to a 2 REP MAX Pause BOTH reps for 1 second each

5 SET TRI-SET Incline DB Bench Press (DB's regular): 12 reps Incline DB Bench Press (DB's neutral): 12 reps Rope or Band Face Pulls: 30 reps

5 SET TRI-SET Ring Dips: 5-10 reps weighted Ring Rows (feet on bench): 10-15 reps Deficit or Hand-Release Push-ups: 20 reps

4 SET SUPERSET Strict Toes to Bar: 10 reps Weighted Ab Crunches: 25 reps

SLED WALKS (FACE AWAY FROM SLED) 4 sets of 200 meters

3 SET SUPERSET Single Leg KB RDL's: 10 reps per leg Walking Lunges: 20 reps per leg Band Good Mornings: 20 reps

LONG PAUSE FRONT SQUAT 10 second pause up to a MAX

CLEAN WORK

Week 1: Clean Grip Deadlifts 5 sets of 5 reps, work up in weight

Week 2: Hang Power Clean (anywhere above knee) 5 sets of 2 reps, working up in weight

Week 3: Power Clean w/ 3 second pause at knee 5 sets of 2 reps, working up in weight

Week 4: Power Clean 5 sets of 1 rep, working up in weight

ALTERNATIVE TO CLEAN

4-5 SET SUPERSET Underhand Bent Over Rows: 15 reps DB Arnold Press: 15 reps

4 SET SUPERSET Strict Toes to Bar: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400-800 meters Bodyweight

3 SET SUPERSET Single Leg KB RDL's: 10 reps per leg Walking Lunges: 20 reps per leg Band Good Mornings: 20 reps

SQUAT PREP: 2-3 SET SUPERSET DB Stiff Leg Deadlifts: 15 reps Squat Hold (in bottom): 30-60 seconds

LOW BAR BACK SQUAT MAX IT OUT 1, 1, 1, 1, 1, 1, 1 reps

5 SET SUPERSET Barbell Step-ups (20" box): 6 reps per leg Goblet Squats (hold KB in front): 15 reps w/ pause in bottom

5 SET SUPERSET Barbell Walking Lunges: 10 reps per leg Reverse Hypers: 15-20 reps

4 SET SUPERSET Strict Toes to Bar: 10 reps Weighted Ab Crunches: 25 reps

SLED DRAG (FACE SLED) 4 sets of 200 meters

3 SET SUPERSET Single Leg KB RDL's: 10 reps per leg Walking Lunges: 20 reps per leg Band Good Mornings: 20 reps

FRONT SQUAT Work up to a 1 REP MAX 3 seconds down, 3 second pause in bottom

ARMZZZZ

5 SET QUAD-SET DB Regular Curls: 20 reps DB Hammer Curls: 20 reps DB Skullcrushers: 20 reps Cable Overhead Tricep Extensions: 20 reps

5 SET SUPERSET Arnold Cheat Curls: 10 reps heavy Rope Pushdowns w/ pause: 15 reps

4 SET SUPERSET Strict Toes to Bar: 10 reps Weighted Ab Crunches: 25 reps

WALKING LUNGES 400-800 meters Bodyweight

5 SET CORE CIRCUIT Plank on Forearms: 30 seconds Plank on Hands: 30 seconds Bicycle Crunches: 30 seconds Weighted Sit-ups: 30 seconds Rest 1-2 minutes

STRETCH & MOBILITY 15-20 minutes

WALKING LUNGES 400-800 meters Bodyweight