{"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 <\/p>\n BACK SQUAT\u00a0<\/strong> <\/p>\n OLYMPIC LIFTING WORK — SNATCH Week 1: Behind the Neck Snatch Grip Press Week 2: Behind the Neck Snatch Grip\u00a0Push<\/strong> Press 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> <\/p>\n GPP \u2014 5 Set Superset WALKING LUNGES \n"},{"day":["TUESDAY"],"day_info":"","exercise_info":" WARMUP: 3 SETS <\/p>\n BACK SQUAT\u00a0<\/strong> <\/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 <\/p>\n GPP \u2014 5 Set Superset WALKING LUNGES WARMUP: 3 SETS <\/p>\n FRONT SQUAT <\/p>\n OLYMPIC LIFTING WORK — CLEAN & JERK Week 1: Standing Military Press Week 2: Push<\/strong> Press 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 ALTERNATIVE TO CLEANS<\/strong><\/em><\/p>\n 5 SET SUPERSET<\/strong> <\/p>\n <\/p>\n GPP \u2014 5 Set Superset WALKING LUNGES WARMUP: 3 SETS <\/p>\n FRONT SQUAT <\/p>\n 5 SET SUPERSET 5 SET SUPERSET 3 SET SUPERSET GPP \u2014 5 Set Superset WALKING LUNGES WARMUP: 3 SETS <\/p>\n BACK SQUAT <\/p>\n SPEED DEADLIFTS *Use Red Mini Bands | Focus is on Speed ACCESSORY \u2014 3-5 SET SUPERSET GPP \u2014 5 Set Superset WALKING LUNGES SLEDS, GPP & RECOVERY<\/strong><\/p>\n Sled Walk or Drag: 400 meters STRETCH & MOBILITY
\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
\n10 second pause\u00a0TO A MAX
\nNo Belt<\/strong><\/p>\n
\n<\/strong><\/em>Snatch Grip = Wide<\/p>\n
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n
\nChest-supported DB Shrugs: 20 reps
\nBehind the Neck Military Press: 15 reps<\/p>\n
\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
\n<\/strong>400-800m<\/p>\n
\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
\n10 second pause\u00a0TO A MAX
\nWith Belt<\/strong><\/p>\n
\n<\/strong>Ring Push-ups: 15 reps (substitute regular)
\nCable Crossovers: 15 reps
\nCable Pullovers: 15 reps<\/p>\n
\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
\n<\/strong>800m<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"
\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
\n<\/strong>1 Rep Max with 1 second pause\u00a0<\/strong>
\nWith Belt<\/p>\n
\n<\/strong><\/em>Clean Grip = thumb-length from the start of knurling<\/p>\n
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n
\n5 sets of 5 reps ; start light, working up each set<\/strong><\/p>\n
\n5 sets ; start light, working up each set if possible<\/strong><\/p>\n
\nBent Over Barbell Rows: 10-15 reps
\nDB Arnold Press: 10 reps as heavy as possible<\/p>\n
\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
\n<\/strong>400-800m<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"
\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
\n<\/strong>1 Rep Max, no pause<\/strong>
\nWith Belt<\/p>\n
\n<\/strong>Incline Bench Press: 10 reps narrow, 10 reps wide
\nHeavy 1-Arm Rows: 8 reps each arm<\/strong><\/p>\n
\n<\/strong>T-Bar Rows: 10 reps overhand, 10 reps underhand
\nDumbbell Fly: 12-15 reps<\/p>\n
\n<\/strong>Dips: 15 reps
\n8 Weighted Pull-ups (Heavy<\/strong>)<\/p>\n
\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
\n<\/strong>800m<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"
\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
\n<\/strong>1 Second Pause, No Belt<\/strong><\/p>\n
\n10 sets of 2 reps<\/strong><\/p>\n
\n<\/strong>Use 50% of your 1 Rep Max | No Bands = 70-75%<\/p>\n
\n<\/strong>Dumbbell Stiff Legged Deadlifts: 12-15 reps\u00a0heavy
\n<\/strong>Weighted Step-ups (20\u2033 Box): 8 each leg<\/strong><\/p>\n
\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
\n<\/strong>400-800m<\/p>\n"},{"day":["SATURDAY","SUNDAY"],"day_info":"","exercise_info":"
\nWalking Lunge: 400 meters<\/p>\n
\n<\/strong>Spend 15-20 minutes<\/p>\n"}],"tab":false},"yoast_head":"\n