{"id":2912084,"date":"2019-11-05T14:59:43","date_gmt":"2019-11-05T19:59:43","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=squatlife_workout&p=2912084"},"modified":"2019-11-05T15:01:23","modified_gmt":"2019-11-05T20:01:23","slug":"squatlife-v-50","status":"publish","type":"squatlife_workout","link":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-50\/","title":{"rendered":"#SQUATLIFE V.50"},"content":{"rendered":"","protected":false},"featured_media":2978442,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":2978442,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2019\/10\/50ICYMI-copy-5.jpeg","sizes":{"thumbnail":{"file":"50ICYMI-copy-5-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-150x150.jpeg"},"medium":{"file":"50ICYMI-copy-5-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-300x200.jpeg"},"medium_large":{"file":"50ICYMI-copy-5-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-768x512.jpeg"},"small-thumb":{"file":"50ICYMI-copy-5-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-400x200.jpeg"},"medium-thumb":{"file":"50ICYMI-copy-5-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-600x300.jpeg"},"blog-large":{"file":"50ICYMI-copy-5-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-768x400.jpeg"},"woocommerce_thumbnail":{"file":"50ICYMI-copy-5-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-350x400.jpeg"},"woocommerce_single":{"file":"50ICYMI-copy-5-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"50ICYMI-copy-5-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-100x100.jpeg"},"shop_catalog":{"file":"50ICYMI-copy-5-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-350x400.jpeg"},"shop_single":{"file":"50ICYMI-copy-5-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-350x233.jpeg"},"shop_thumbnail":{"file":"50ICYMI-copy-5-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1545162927","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":2912084,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS
\n<\/strong><\/em>Jump Rope, Row or Lunge: 3 Minutes
\nBanded Good Mornings: 15 reps
\nPush-ups: 15 reps
\nRegular Plank: 30 seconds<\/p>\n

 <\/p>\n

BACK SQUAT\u00a0<\/strong>
\n10 second pause\u00a0TO A MAX
\nNo Belt<\/strong><\/p>\n

 <\/p>\n

OLYMPIC LIFTING WORK — SNATCH
\n<\/strong><\/em>Snatch Grip = Wide<\/p>\n

Week 1: Behind the Neck Snatch Grip Press
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n

Week 2: Behind the Neck Snatch Grip\u00a0Push<\/strong> Press
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n

Week 3: Behind the Neck Snatch Grip Push Press + Overhead Squat ;\u00a05 sets, start light, working up each set if possible<\/strong><\/p>\n

Week 4: Behind the Neck Snatch Grip Push Jerk + Overhead Squat ;\u00a05 sets, start light, working up each set if possible<\/strong><\/p>\n

ALTERNATIVE TO SNATCHING<\/strong><\/em><\/p>\n

5 SET SUPERSET<\/strong>
\nChest-supported DB Shrugs: 20 reps
\nBehind the Neck Military Press: 15 reps<\/p>\n

 <\/p>\n

GPP \u2014 5 Set Superset
\n<\/strong>Glute Ham Raises: 10 reps\u00a0(weighted if needed)
\n<\/strong>Reverse Hyper: 15 reps (No RH = Back Extensions)
\nToes to Bar: 10-15 reps
\nAb Wheels: 10-15 reps<\/p>\n

WALKING LUNGES
\n<\/strong>400-800m<\/p>\n

\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS
\n<\/strong><\/em>Jump Rope, Row or Lunge: 3 Minutes
\nBanded Good Mornings: 15 reps
\nPush-ups: 15 reps
\nRegular Plank: 30 seconds<\/p>\n

 <\/p>\n

BACK SQUAT\u00a0<\/strong>
\n10 second pause\u00a0TO A MAX
\nWith Belt<\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

FLAT BENCH PRESS \u2014 ALL WEEKS<\/strong><\/p>\n

Week 1: 1 Rep Max with Pause<\/strong> | Against bands<\/p>\n

Week 2: 1 Rep Max, No Pause<\/strong> | Against bands<\/p>\n

Week 3: 1 Rep Max with Pause<\/strong> | No Bands<\/p>\n

Week 4: 1 Rep Max, No Pause<\/strong> | No Bands<\/p>\n

 <\/p>\n

SUPPORT WORK \u2014 3 SET SUPERSET
\n<\/strong>Ring Push-ups: 15 reps (substitute regular)
\nCable Crossovers: 15 reps
\nCable Pullovers: 15 reps<\/p>\n

 <\/p>\n

GPP \u2014 5 Set Superset
\n<\/strong>Glute Ham Raises: 10 reps\u00a0(weighted if needed)
\n<\/strong>Reverse Hyper: 15 reps (No RH = Back Extensions)
\nToes to Bar: 10-15 reps
\nAb Wheels: 10-15 reps<\/p>\n

WALKING LUNGES
\n<\/strong>800m<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS
\n<\/strong><\/em>Jump Rope, Row or Lunge: 3 Minutes
\nBanded Good Mornings: 15 reps
\nPush-ups: 15 reps
\nRegular Plank: 30 seconds<\/p>\n

 <\/p>\n

FRONT SQUAT
\n<\/strong>1 Rep Max with 1 second pause\u00a0<\/strong>
\nWith Belt<\/p>\n

 <\/p>\n

OLYMPIC LIFTING WORK — CLEAN & JERK
\n<\/strong><\/em>Clean Grip = thumb-length from the start of knurling<\/p>\n

Week 1: Standing Military Press
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n

Week 2: Push<\/strong> Press
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n

Week 3: Split<\/strong>\u00a0Jerk<\/strong> ;\u00a05 sets starting light, working up each set if possible<\/strong><\/p>\n

Week 4: Power Clean + Split Jerk
\n5 sets ; start light, working up each set if possible<\/strong><\/p>\n

ALTERNATIVE TO CLEANS<\/strong><\/em><\/p>\n

5 SET SUPERSET<\/strong>
\nBent Over Barbell Rows: 10-15 reps
\nDB Arnold Press: 10 reps as heavy as possible<\/p>\n

 <\/p>\n

 <\/p>\n

GPP \u2014 5 Set Superset
\n<\/strong>Glute Ham Raises: 10 reps\u00a0(weighted if needed)
\n<\/strong>Reverse Hyper: 15 reps (No RH = Back Extensions)
\nToes to Bar: 10-15 reps
\nAb Wheels: 10-15 reps<\/p>\n

WALKING LUNGES
\n<\/strong>400-800m<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS
\n<\/strong><\/em>Jump Rope, Row or Lunge: 3 Minutes
\nBanded Good Mornings: 15 reps
\nPush-ups: 15 reps
\nRegular Plank: 30 seconds<\/p>\n

 <\/p>\n

FRONT SQUAT
\n<\/strong>1 Rep Max, no pause<\/strong>
\nWith Belt<\/p>\n

 <\/p>\n

5 SET SUPERSET
\n<\/strong>Incline Bench Press: 10 reps narrow, 10 reps wide
\nHeavy 1-Arm Rows: 8 reps each arm<\/strong><\/p>\n

5 SET SUPERSET
\n<\/strong>T-Bar Rows: 10 reps overhand, 10 reps underhand
\nDumbbell Fly: 12-15 reps<\/p>\n

3 SET SUPERSET
\n<\/strong>Dips: 15 reps
\n8 Weighted Pull-ups (Heavy<\/strong>)<\/p>\n

GPP \u2014 5 Set Superset
\n<\/strong>Glute Ham Raises: 10 reps\u00a0(weighted if needed)
\n<\/strong>Reverse Hyper: 15 reps (No RH = Back Extensions)
\nToes to Bar: 10-15 reps
\nAb Wheels: 10-15 reps<\/p>\n

WALKING LUNGES
\n<\/strong>800m<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"

WARMUP: 3 SETS
\n<\/strong><\/em>Jump Rope, Row or Lunge: 3 Minutes
\nBanded Good Mornings: 15 reps
\nPush-ups: 15 reps
\nRegular Plank: 30 seconds<\/p>\n

 <\/p>\n

BACK SQUAT
\n<\/strong>1 Second Pause, No Belt<\/strong><\/p>\n

 <\/p>\n

SPEED DEADLIFTS
\n10 sets of 2 reps<\/strong><\/p>\n

*Use Red Mini Bands | Focus is on Speed
\n<\/strong>Use 50% of your 1 Rep Max | No Bands = 70-75%<\/p>\n

ACCESSORY \u2014 3-5 SET SUPERSET
\n<\/strong>Dumbbell Stiff Legged Deadlifts: 12-15 reps\u00a0heavy
\n<\/strong>Weighted Step-ups (20\u2033 Box): 8 each leg<\/strong><\/p>\n

GPP \u2014 5 Set Superset
\n<\/strong>Glute Ham Raises: 10 reps\u00a0(weighted if needed)
\n<\/strong>Reverse Hyper: 15 reps (No RH = Back Extensions)
\nToes to Bar: 10-15 reps
\nAb Wheels: 10-15 reps<\/p>\n

WALKING LUNGES
\n<\/strong>400-800m<\/p>\n"},{"day":["SATURDAY","SUNDAY"],"day_info":"","exercise_info":"

SLEDS, GPP & RECOVERY<\/strong><\/p>\n

Sled Walk or Drag: 400 meters
\nWalking Lunge: 400 meters<\/p>\n

STRETCH & MOBILITY
\n<\/strong>Spend 15-20 minutes<\/p>\n"}],"tab":false},"yoast_head":"\n#SQUATLIFE V.50 - CoryG Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-50\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#SQUATLIFE V.50 - CoryG Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-50\/\" \/>\n<meta property=\"og:site_name\" content=\"CoryG Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/corygfitness\/\" \/>\n<meta property=\"article:modified_time\" content=\"2019-11-05T20:01:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/10\/50ICYMI-copy-5.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@corygfitness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-50\/\",\"url\":\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-50\/\",\"name\":\"#SQUATLIFE V.50 - 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