#SQUATLIFE V.58

WARMUP — 3 SETS EACH

Band Good Mornings: 15 reps Isometric Lunge: 30 seconds per leg Push-ups: 15 reps

FRONT SQUAT

*Work to a Single w/ 5 second pause *No Belt

5 SET SUPERSET

1-Arm DB Rows: 8 reps each arm HEAVY Seated Arnold Press: 8 reps HEAVY

5 SET TRI-SET

DB Chest Supported Rows: 20 reps DB Frontal Raises: 15 reps Underhand Grip Pull-ups: 10 reps

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted Strict Leg Raises: 10 reps (5 count on the lower) Ab Wheels: 15-20 reps

WALKING LUNGES

800m (Weighted if Needed)

WARMUP — 3 SETS EACH

Band Good Mornings: 15 reps Isometric Lunge: 30 seconds per leg Push-ups: 15 reps

FRONT SQUAT

Work to a Single w/ 5 second pause *With Belt

SNATCH PREP — 3 SETS

Light DB Bent Over Rows: 15 reps Light DB Bent Over Presses: 15 reps

SNATCH WORK

WEEK 1: 2 Rep Max Power Snatch WEEK 2: 2 Rep Max Hang Power Snatch WEEK 3: 1 Rep Max Power Snatch WEEK 4: 1 Rep Max Hang Power Snatch

*ALTERNATIVE TO WEIGHTLIFTING*

WEEK 1: Wide Grip Deadlift: 5×5 reps WEEK 2: Wide Grip Press (behind head): 5×8 reps Week 3: Wide Grip Deadlift: 5×3 reps w/ a 3 second pause at knee on each rep Week 4: Wide Grip Push Press (behind head): 5×8 reps

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted Strict Leg Raises: 10 reps (5 count on the lower) Ab Wheels: 15-20 reps

WALKING LUNGES

800m, No Weight

WARMUP — 3 SETS EACH

Band Good Mornings: 15 reps Isometric Lunge: 30 seconds per leg Push-ups: 15 reps

BACK SQUAT

*Work to 5 Rep Max *Choice of Belt or No Belt

5 SET SUPERSET

Leg Hamstring Curls: 15 reps Isometric Lunge Hold: 30 second per leg

4 SET SUPERSET

Weighted Box Step-ups: 10 reps each leg Barbell Good Mornings: 15 reps

3 SET FINISHER

Box Jumps: 20 reps DB Walking Lunge: 10 reps per leg as heavy as possible

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted Strict Leg Raises: 10 reps (5 count on the lower) Ab Wheels: 15-20 reps

WARMUP — 3 SETS EACH

Band Good Mornings: 15 reps Isometric Lunge: 30 seconds per leg Push-ups: 15 reps

FRONT SQUAT

1 Rep Max Wrap up and get after it

CLEAN PREP — 3 SETS

DB Bent Over Rows: 15 reps DB Upright Rows: 15 reps

CLEAN WORK

WEEK 1: 2 Rep Max Power Clean WEEK 2: 2 Rep Max Hang Power Clean WEEK 3: 1 Rep Max Power Clean WEEK 4: 1 Rep Max Hang Power Clean

**ALTERNATIVE TO OLYMPIC WL**

WEEK 1: Close Grip Deadlift: 5×5 reps WEEK 2: Close Grip Press Behind Neck: 5×8 reps Week 3: Close Grip Deadlift: 5×5 reps w/ a 3 second pause at knee on each rep Week 4: Close Grip Behind the Neck Push Press: 5×8 reps

**Deadlifts are with a double overhand grip**

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted Strict Leg Raises: 10 reps (5 count on the lower) Ab Wheels: 15-20 reps

WALKING LUNGES

800m, No Weight

WARMUP — 3 SETS EACH

Band Good Mornings: 15 reps Isometric Lunge: 30 seconds per leg Push-ups: 15 reps

LOW BAR BACK SQUAT

1 second pause w/ choice of belt

5 SET SUPERSET

Heavy DB Stiff Leg Deadlifts: 15-20 reps DB Bulgarian Split Squat: 10 reps per leg

5 ROUNDS

Farmer’s Carry: 100 feet HEAVY KB or DB Suitcase Deadlift: 8 reps per side Plank (hand or elbows): 1 minute

GPP — 4 OR 5 SETS EACH

Back Extensions: 10 reps weighted Strict Leg Raises: 10 reps (5 count on the lower) Ab Wheels: 15-20 reps

WALKING LUNGES

800m (Weighted if Needed)

WALKING LUNGES

400-800m (Weighted if Needed)

WALKING LUNGES

400-800m (Weighted if Needed)