#SQUATLIFE V.50

WARMUP: 3 SETS Jump Rope, Row or Lunge: 3 Minutes Banded Good Mornings: 15 reps Push-ups: 15 reps Regular Plank: 30 seconds

BACK SQUAT  10 second pause TO A MAX No Belt

OLYMPIC LIFTING WORK -- SNATCH Snatch Grip = Wide

Week 1: Behind the Neck Snatch Grip Press 5 sets of 5 reps ; start light, working up each set

Week 2: Behind the Neck Snatch Grip Push Press 5 sets of 5 reps ; start light, working up each set

Week 3: Behind the Neck Snatch Grip Push Press + Overhead Squat ; 5 sets, start light, working up each set if possible

Week 4: Behind the Neck Snatch Grip Push Jerk + Overhead Squat ; 5 sets, start light, working up each set if possible

ALTERNATIVE TO SNATCHING

5 SET SUPERSET Chest-supported DB Shrugs: 20 reps Behind the Neck Military Press: 15 reps

GPP — 5 Set Superset Glute Ham Raises: 10 reps (weighted if needed) Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps Ab Wheels: 10-15 reps

WALKING LUNGES 400-800m

WARMUP: 3 SETS Jump Rope, Row or Lunge: 3 Minutes Banded Good Mornings: 15 reps Push-ups: 15 reps Regular Plank: 30 seconds

BACK SQUAT  10 second pause TO A MAX With Belt

FLAT BENCH PRESS — ALL WEEKS

Week 1: 1 Rep Max with Pause | Against bands

Week 2: 1 Rep Max, No Pause | Against bands

Week 3: 1 Rep Max with Pause | No Bands

Week 4: 1 Rep Max, No Pause | No Bands

SUPPORT WORK — 3 SET SUPERSET Ring Push-ups: 15 reps (substitute regular) Cable Crossovers: 15 reps Cable Pullovers: 15 reps

GPP — 5 Set Superset Glute Ham Raises: 10 reps (weighted if needed) Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps Ab Wheels: 10-15 reps

WALKING LUNGES 800m

WARMUP: 3 SETS Jump Rope, Row or Lunge: 3 Minutes Banded Good Mornings: 15 reps Push-ups: 15 reps Regular Plank: 30 seconds

FRONT SQUAT 1 Rep Max with 1 second pause  With Belt

OLYMPIC LIFTING WORK -- CLEAN & JERK Clean Grip = thumb-length from the start of knurling

Week 1: Standing Military Press 5 sets of 5 reps ; start light, working up each set

Week 2: Push Press 5 sets of 5 reps ; start light, working up each set

Week 3: Split Jerk ; 5 sets starting light, working up each set if possible

Week 4: Power Clean + Split Jerk 5 sets ; start light, working up each set if possible

ALTERNATIVE TO CLEANS

5 SET SUPERSET Bent Over Barbell Rows: 10-15 reps DB Arnold Press: 10 reps as heavy as possible

GPP — 5 Set Superset Glute Ham Raises: 10 reps (weighted if needed) Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps Ab Wheels: 10-15 reps

WALKING LUNGES 400-800m

WARMUP: 3 SETS Jump Rope, Row or Lunge: 3 Minutes Banded Good Mornings: 15 reps Push-ups: 15 reps Regular Plank: 30 seconds

FRONT SQUAT 1 Rep Max, no pause With Belt

5 SET SUPERSET Incline Bench Press: 10 reps narrow, 10 reps wide Heavy 1-Arm Rows: 8 reps each arm

5 SET SUPERSET T-Bar Rows: 10 reps overhand, 10 reps underhand Dumbbell Fly: 12-15 reps

3 SET SUPERSET Dips: 15 reps 8 Weighted Pull-ups (Heavy)

GPP — 5 Set Superset Glute Ham Raises: 10 reps (weighted if needed) Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps Ab Wheels: 10-15 reps

WALKING LUNGES 800m

WARMUP: 3 SETS Jump Rope, Row or Lunge: 3 Minutes Banded Good Mornings: 15 reps Push-ups: 15 reps Regular Plank: 30 seconds

BACK SQUAT 1 Second Pause, No Belt

SPEED DEADLIFTS 10 sets of 2 reps

*Use Red Mini Bands | Focus is on Speed Use 50% of your 1 Rep Max | No Bands = 70-75%

ACCESSORY — 3-5 SET SUPERSET Dumbbell Stiff Legged Deadlifts: 12-15 reps heavy Weighted Step-ups (20″ Box): 8 each leg

GPP — 5 Set Superset Glute Ham Raises: 10 reps (weighted if needed) Reverse Hyper: 15 reps (No RH = Back Extensions) Toes to Bar: 10-15 reps Ab Wheels: 10-15 reps

WALKING LUNGES 400-800m

SLEDS, GPP & RECOVERY

Sled Walk or Drag: 400 meters Walking Lunge: 400 meters

STRETCH & MOBILITY Spend 15-20 minutes