#SQUATLIFE V18

WARMUP  Walking Lunges: 3 minutes Bike: 3-5 minutes   FRONT SQUAT -- WORK TO A 1 REP MAX *With a 1 second pause *Weeks 1 & 3: No Belt | Weeks 2 & 4: With Belt   FLAT BENCH PRESS  Week 1: Barbell ; 5 Rep Max (no pause) Week 2: Dumbbell: Work to a heavy 10 rep max Week 3: Barbell ; 3 Rep Max (no pause) Week 4: Barbell ; 1 Rep Max (no pause)   ACCESSORY -- 5 SET SUPERSET Ring or regular dips: 8 reps Weighted Cable Crossovers: 15-20 reps   GPP -- 5 SETS EACH Glute Ham Raises: 8 reps Weighted Banded or Barbell Good Mornings: 15 reps Light Ab Rollouts: 15 reps Toes 2 Bar: 10-15 reps   SLED WALK 800m Heavy

WARMUP Run, row or bike: 5 minutes 3 sets of 10 Push-ups 3 sets of 15 Lateral Raises   BACK SQUAT -- WORK TO A 1 REP MAX *With 1 second pause *Weeks 1 & 3: No Belt | Weeks 2 & 4: With Belt   BEHIND THE NECK PUSH PRESS  *6 sets of 3 reps *Work to your heaviest set of 3 reps   SNATCH -- WORK TO A 2 REP MAX ALL WEEKS Week 1: Power Snatch | Pause at knee for 3 seconds Week 2: Full Snatch (catch in bottom) | Pause at knee for 3 seconds Week 3: Power Snatch (no pause) Week 4: Full Snatch (no pause) *Drop the bar between reps   **ALTERNATIVE TO OLYMPIC WL** Week 1: Dumbbell Strict Press (seated): 10 rep max Week 2: Strict Press (in front): 3 rep max Week 3: Dumbbell Strict Press (seated): 5 rep max Week 4: Strict Press (in front): Work to a 1 rep max   SHOULDER ACCESSORY WORK Cable Lateral Raises: 12-15 each arm Dumbbell Reverse Fly: 15 reps   GPP -- 5 SETS EACH Glute Ham Raises: 8 reps Weighted Banded or Barbell Good Mornings: 15 reps Light Ab Rollouts: 15 reps Toes 2 Bar: 10-15 reps   WALKING LUNGES 800m Weighted    

WARMUP -- 3 SET SUPERSET 10-15 Ring Push-ups 15 Underhand Grip Pulldowns Then, 3-5 minutes of Walking Lunges   FRONT SQUAT -- WORK TO A 1 REP MAX *5 second pause ALL weeks with No Belt   5 SET SUPERSET Incline Bench Press: 10 reps each grip  (Wide, Regular, Narrow) Underhand Grip Chin-ups: 10 reps   5 SET SUPERSET Dumbbell Bench Press: 15 reps 1 Arm Dumbbell Rows (Heavy): 8 reps each arm   5 SET TRI-SET Weighted Dips (ring or regular): 8 reps as heavy as possible T-Bar Rows: 15-20 reps Deficit Push-ups: Till Failure   GPP -- 5 SETS EACH Glute Ham Raises: 8 reps Weighted Banded or Barbell Good Mornings: 15 reps Light Ab Rollouts: 15 reps Toes 2 Bar: 10-15 reps   SLED DRAG (FACE SLED) 400-800m (Pick your weight  

WARMUP  Walking Lunges: 3 minutes Bike: 3-5 minutes   BACK SQUAT -- WORK TO A 1 REP MAX *With 5 second pause No Belt ALL weeks   DEADLIFT -- WORK TO A 1 REP MAX ALL WEEKS Week 1: Narrow stance ; Pause at knee for 3 seconds ; No Belt Week 2: Shoulder-width stance ; Off blocks set at knee height ; No Belt Week 3: Narrow stance ; No pause, regular rep with blet Week 4: Shoulder-width stance ; Off blocks set at knee height ; With Belt **Narrow stance: feet between your shoulders with toes pointed out slightly**   4 SET SUPERSET Stiff Legged Deadlift: 10-15 reps Split Squats: 10 reps each leg   GPP -- 5 SETS EACH Glute Ham Raises: 8 reps Weighted Banded or Barbell Good Mornings: 15 reps Light Ab Rollouts: 15 reps Toes 2 Bar: 10-15 reps   WALKING LUNGES 400-800m

WARMUP Run, row or bike: 5 minutes 3 sets of 10 Push-ups 3 sets of 15 Lateral Raises   FRONT SQUAT -- WORK TO A 1 REP MAX *No Pause with Belt ALL WEEKS   CLEAN -- WORK TO A 2 REP MAX ALL WEEKS Week 1: Power Clean | Pause at knee for 3 seconds Week 2: Full Clean (catch in bottom) | Pause at knee for 3 seconds) Week 3: Power Clean regular rep Week 4: Full Clean regular rep **Full Clean: catch in a full front squat**   **ALTERNATIVE TO OLYMPIC WL** WORK TO A 2 REP MAX ALL WEEKS  Week 1: Push Press with 3 second pause in the dip position Week 2: Push Jerk with 3 second pause in dip position Week 3: Push Press no pauses Week 4: Push Jerk no pauses   IMBALANCE WORK -- 20 MINUTES CYCLING THROUGH THIS Weighted Step-ups: 10 reps each leg 1 Arm Farmer's Carry: 100 ft. each arm (use DB, KB, etc.) Split Squats: 10 reps each leg   GPP -- 5 SETS EACH Glute Ham Raises: 8 reps Weighted Banded or Barbell Good Mornings: 15 reps Light Ab Rollouts: 15 reps Toes 2 Bar: 10-15 reps   SLED WORK 800m | Switch from facing the sled to not facing every 200m      

WARMUP  Walking Lunges: 3 minutes Bike: 3-5 minutes   BACK SQUAT WITH WIDE STANCE -- 1 REP MAX *With 1 second pause *Weeks 1 & 3: No Belt | Weeks 2 & 4: With Belt   DEADLIFTS -- THRU BANDS ALL WEEKS *10 sets of 2 reps with double overhand grip *Use red mini-bands   5 SET TRI-SET Wide-grip Pulldowns: 15 reps Dumbbell Bench Press: 15 reps Seated Rows: 15-20 reps   5 SET QUAD-SET Dumbbell Skull Crushers: 15 reps Arnold Cheat Curls: 15 reps Dips: 15 reps Incline Dumbbell Curls: 6 reps, 5 ct. twist, 4 more each arm   5 SET TRI-SET Arnold Press: 10-12 reps Reverse Fly: 15 reps Full Frontal Raises: 15 reps   GPP -- 5 SETS EACH Glute Ham Raises: 8 reps Weighted Banded or Barbell Good Mornings: 15 reps Light Ab Rollouts: 15 reps Toes 2 Bar: 10-15 reps   WALKING LUNGES 400-800m    

Get outside for a bike, run, etc. FRONT SQUAT *Quick single with 60-70%   GPP -- 2 SETS EACH Glute Ham Raises: 8 reps Weighted Banded or Barbell Good Mornings: 15 reps Light Ab Rollouts: 15 reps Toes 2 Bar: 10-15 reps   MOBILITY WORK