#SQUATLIFE V.51

WARMUP: 3 SETS Plank - Regular: 30 seconds Plank - Right: 30 seconds Plank - Left: 30 seconds Banded Good Mornings: 20 reps DB Stiff Leg Deadlifts: 20 reps

BACK SQUAT Work up to a 1 REP MAX 5 seconds down, 5-count pause in bottom

OLYMPIC LIFTING WORK — SNATCH Snatch Grip = Wide-grip

Week 1: Snatch-Grip Deadlifts 5 sets of 8 reps ; start light, working up each set

Week 2: Overhead Squats 5 sets of 3 reps ; start light, working up each set

Week 3: Power Snatch 5 sets of 1 rep; start light, working up each set if possible

Week 4: Power Snatch + Overhead Squat 5 sets, start light, working up each set if possible

ALTERNATIVE TO SNATCHING

5 SET TRI-SET DB Chest-supported Shrugs: 15 reps DB Chest-supported Rows: 15 reps Band Pull Aparts: 30 reps

GPP — 3-5 SET SUPERSET Back Extensions: 10-15 reps (weighted if needed) KB Single-Leg Deadlifts: 10 reps per side

ABZ — 3-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800m Add weight if needed

WARMUP: 3 SETS Plank - Regular: 30 seconds Plank - Right: 30 seconds Plank - Left: 30 seconds Banded Good Mornings: 20 reps DB Stiff Leg Deadlifts: 20 reps

BACK SQUAT Work up to a 1 REP MAX 1-count pause in bottom

FLAT BENCH PRESS — ALL WEEKS

Week 1: Work to a 1 Rep Max | Against bands 2-Stop (halfway, on chest)

Week 2: Work to a 1 Rep Max | Against bands 1-Stop (on chest)

Week 3: 1 Rep Max with Pause | No Bands

Week 4: Speed Work at 50-60% 7set of 3 reps thru bands,

SUPPORT WORK — 4 SET SUPERSET DB Incline Fly: 15 reps Straight-Arm Pushdowns: 20 reps Bench Dips: 25 reps

GPP — 3-5 SET SUPERSET Back Extensions: 10-15 reps (weighted if needed) KB Single-Leg Deadlifts: 10 reps per side

ABZ — 3-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800m Add weight if needed

WARMUP: 3 SETS Plank - Regular: 30 seconds Plank - Right: 30 seconds Plank - Left: 30 seconds Banded Good Mornings: 20 reps DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT Work up to a 1 REP MAX 5 seconds down, 5-count pause in bottom

OLYMPIC LIFTING WORK — CLEAN

Week 1: Clean-Grip Deadlifts 5 sets of 8 reps ; start light, working up each set

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

Week 3: Power Clean 5 sets of 3 reps; start light, working up each set if possible

Week 4: Power Clean + Push Press 5 sets, start light, working up each set if possible

ALTERNATIVE TO CLEANING

5 SET TRI-SET Arnold Press: 15 reps Wide-grip Lat Pulldowns: 20 reps DB Lateral Raises: 15 reps

GPP — 3-5 SET SUPERSET Back Extensions: 10-15 reps (weighted if needed) KB Single-Leg Deadlifts: 10 reps per side

ABZ — 3-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800m Add weight if needed

WARMUP: 3 SETS Plank - Regular: 30 seconds Plank - Right: 30 seconds Plank - Left: 30 seconds Banded Good Mornings: 20 reps DB Stiff Leg Deadlifts: 20 reps

FRONT SQUAT Work to a 1 Rep Max, 1-count pause in bottom

5 SET SUPERSET Incline DB Bench Press: 10 reps Incline DB Winding Press: 10 reps Seated Rows: 25 reps

5 SET SUPERSET Neutral-grip Pulldowns: 15 reps Underhand-grip Pulldowns: 15 reps Deficit Push-ups: 20-25 reps

3 SET SUPERSET Pull-ups (any grip): 10-15 reps Ring or Regular Dips: 20-25 reps

GPP — 3-5 SET SUPERSET Back Extensions: 10-15 reps (weighted if needed) KB Single-Leg Deadlifts: 10 reps per side

ABZ — 3-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800m Add weight if needed

WARMUP: 3 SETS Plank - Regular: 30 seconds Plank - Right: 30 seconds Plank - Left: 30 seconds Banded Good Mornings: 20 reps DB Stiff Leg Deadlifts: 20 reps

BACK SQUAT + FRONT SQUAT 2 + 2 reps No Pauses, Regular Reps

SPEED DEADLIFTS 10 Total Sets

First 5 Sets = Conventional Second 5 Sets = Sumo

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

ACCESSORY — 3-5 SET SUPERSET DB Bulgarian Split Squats: 8 reps per leg Barbell Good Mornings: 8-10 reps

GPP — 3-5 SET SUPERSET Back Extensions: 10-15 reps (weighted if needed) KB Single-Leg Deadlifts: 10 reps per side

ABZ — 3-5 SET SUPERSET Weighted Ab Pulldowns: 10-15 reps Ab Wheels: 20 reps

WALKING LUNGES 400-800m Add weight if needed

CHOOSE 2 OF 3 - Accumulate 800 meters

WALKING LUNGES Add weight if needed

FARMERS CARRY Choose Weight

FRONT RACK CARRY Hold KB's in front (hands under chin)