#SQUATLIFE V19

WARMUP Walking Lunges: 3 minutes Push-ups: 2x15 GHD Hip Extensions: 2x15   BENCH PRESS -- WORK TO A MAX ALL WEEKS Week 1: Flat Bench | 1 Paused rep + 1 Regular rep Week 2: Incline Bench | 1 Paused rep + 1 Regular rep Week 3: Flat Bench | 1 Paused rep only Week 4: Incline Bench | 1 Paused rep only   XTRA CHEST SUPPORT WORK -- 5 SET TRI-SET Illegally Wide Bench Press: 15 reps Chest Fly: 15 reps Dips: 15 reps   FRONT SQUAT -- WORK TO A 1 REP MAX *5 Second Pause | No Belt all weeks   GPP -- 5 SETS EACH Weighted Glute Ham Raises: 8-10 reps Stiff Leg Deadlifts: 10 reps (Use at least 135 lbs.) Strict Toes to Bar: 10-15 reps Heavy Ab Pulldowns: 15 reps   SLED WALK 400m as heavy as possible    

WARMUP Bike, Row or Lunge: 5 minutes Dumbbell Press: 3x20 Light Air Squats: 15-20 reps   PUSH PRESS *Work to a 5 Rep Max   SNATCH  Week 1: Power Snatch From Blocks (at knee) | Work to a Heavy Triple Week 2: Full Snatch From Blocks (at knee) | Work to a Heavy Double Week 3: Power Snatch | Pause at knee for 3 seconds | Stay lighter and hit a Double Week 4: Full Snatch | Pause at knee for 3 seconds | Work to a heavy single *Full Snatch = catch in a full squat   **ALTERNATIVE TO OLYMPIC WL** Week 1: Standing Dumbbell Press | Work to a 10 Rep Max Week 2: Standing Barbell Press | Work to a Heavy set of 3 reps Week 3: Seated DB Press | Work to a 10 Rep Max Week 4: Seated Barbell Press | Work to a Heavy set of 3 reps   FRONT SQUAT -- WORK TO A 1 REP MAX *5 Second Pause | With Belt All Weeks   GPP -- 5 SETS EACH Weighted Glute Ham Raises: 8-10 reps Stiff Leg Deadlifts: 10 reps (Use at least 135 lbs.) Strict Toes to Bar: 10-15 reps Heavy Ab Pulldowns: 15 reps   WALKING LUNGES 400-800m  

WARMUP PUMP -- 3 SET SUPERSET Regular Push-ups: 15 reps Wide-Grip Pulldowns: 15 reps   5 Set Superset Heavy Dumbbell Incline Bench: 8 reps Bent Over Rows: 12-15 reps   5 Set Superset Incline Bench Press: 15 reps 1 Arm Rows: 8 reps each arm SLOW   5 Set Tri-Set Weighted Ring Dips: 8 reps Seated Rows with quick pause: 15 reps Cable Crossovers: 20 reps   BACK SQUAT -- WORK TO A 2 REP MAX ALL WEEKS Week 1: Thru Bands ; No Belt, quick pause Week 2: Thru Bands ; With Belt ; quick pause Week 3: No Bands ; No Belt, no pause Week 4: No Bands ; No Belt, no pause   GPP -- 5 SETS EACH Weighted Glute Ham Raises: 8-10 reps Stiff Leg Deadlifts: 10 reps (Use at least 135 lbs.) Strict Toes to Bar: 10-15 reps Heavy Ab Pulldowns: 15 reps   SLED WALK 800m Lighter weight    

WARMUP Bike, Row or Lunge: 5 minutes Dumbbell Press: 3x20 Light Air Squats: 15-20 reps   FRONT SQUAT  *Work to a 1 Rep Max, No Pauses Get After It!!!   CLEAN Week 1: Power Clean From Blocks (at knee) | Work to a Heavy Triple Week 2: Full Clean From Blocks (at knee) | Work to a Heavy Double Week 3: Power Clean | Pause at knee for 3 seconds | Stay lighter and hit a Double Week 4: Full Clean | Pause at knee for 3 seconds | Work to a heavy single *Full Snatch = catch in a full squat   **ALTERNATIVE TO OLY LIFTING** PUSH PRESS ALL 4 WEEKS Week 1: Work to a Single | Pause 3 seconds in catch position Week 2: Work to a 2 Rep Max | No Pauses Week 3: Work to a Single | Pause 3 seconds in the dip position Week 4: Work to a 1 Rep Max | No Pauses   IMBALANCE WORK -- 5 SET TRI-SET 1 Arm Overhead Carries: 100 ft. each arm Split Leg Squats with DBs: 10 each leg 1 Arm Farmer's Carry: 100 ft. Heavy each arm   GPP -- 5 SETS EACH Weighted Glute Ham Raises: 8-10 reps Stiff Leg Deadlifts: 10 reps (Use at least 135 lbs.) Strict Toes to Bar: 10-15 reps Heavy Ab Pulldowns: 15 reps     WALKING LUNGES 400-800m Weighted            

WARMUP Walking Lunges: 3 minutes Band Good Mornings: 2x20 GHD Hip Extensions: 2x15   DEADLIFT -- NARROW STANCE ALL WEEKS Week 1: Work to 2 Rep Max | From 4" Deficit | No Belt Week 2: Work to a 2 Rep Max | From 4" Deficit | With Belt Week 3: Work to a 1 Rep Max | Regular rep, No Belt Week 4: Work to a 1 Rep Max | Regular rep, With Belt   4 SET SUPERSET Stiff Leg Deadlifts: 10 reps Leg Press: 15-20 reps (narrow stance)   BACK SQUAT -- WORK TO A 1 REP MAX *5 Second Pause with Belt All Weeks   GPP -- 5 SETS EACH Weighted Glute Ham Raises: 8-10 reps Stiff Leg Deadlifts: 10 reps (Use at least 135 lbs.) Strict Toes to Bar: 10-15 reps Heavy Ab Pulldowns: 15 reps   NO SLED OR LUNGES  

WARMUP Walking Lunges: 3 minutes Band Good Mornings: 2x20 GHD Hip Extensions: 2x15   SUMO DEADLIFTS -- 10X2 *Weeks 1 & 3: From ground *Weeks 2 & 4: Off Low Blocks (right below knee) *Stay around 60% of 1 Rep Max   5 SET TRI-SET Dumbbell Winding Press: 12-15 reps T-Bar Rows: 15 reps (change grip each time) Dips: 15-20 reps   5 SET QUAD SET Arnold Press: 12-15 reps DB Rear Delt Fly: 15 reps Cable Lat Raises: 10 reps each arm Seated Rows: 15 reps   5 SET QUAD-SET DB Skullcrushers: 15 reps Incline DB Curls: 8 reps, 5 ct. twist, 4 more reps each arm Rope Pushdowns: 12-15 reps Cable Curls: 15-20 reps   FRONT SQUAT *Work to a Single Thru Bands *No Bands = 3 Second Pause   GPP -- 5 SETS EACH Weighted Glute Ham Raises: 8-10 reps Stiff Leg Deadlifts: 10 reps (Use at least 135 lbs.) Strict Toes to Bar: 10-15 reps Heavy Ab Pulldowns: 15 reps   SLED WALK 800-1200m Pick the Weight         *  

VERY LIGHT FRONT SQUAT -- 50%   GPP -- 2 SETS EACH Glute Ham Raises: 8-10 reps Strict Toes to Bar: 10-15 reps Ab Pulldowns: 15 reps   REST & MOBILITY