{"id":4014756,"date":"2020-10-06T15:58:42","date_gmt":"2020-10-06T19:58:42","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=squatlife_workout&p=4014756"},"modified":"2020-10-06T15:58:42","modified_gmt":"2020-10-06T19:58:42","slug":"squatlife-v-57","status":"publish","type":"squatlife_workout","link":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-57\/","title":{"rendered":"#SQUATLIFE V.57"},"content":{"rendered":"","protected":false},"featured_media":4014767,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":4014767,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2020\/10\/SLV57.jpeg","sizes":{"thumbnail":{"file":"SLV57-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-150x150.jpeg"},"medium":{"file":"SLV57-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-300x200.jpeg"},"medium_large":{"file":"SLV57-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-768x512.jpeg"},"small-thumb":{"file":"SLV57-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-400x200.jpeg"},"medium-thumb":{"file":"SLV57-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-600x300.jpeg"},"blog-large":{"file":"SLV57-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-768x400.jpeg"},"woocommerce_thumbnail":{"file":"SLV57-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-350x400.jpeg"},"woocommerce_single":{"file":"SLV57-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"SLV57-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-100x100.jpeg"},"shop_catalog":{"file":"SLV57-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-350x400.jpeg"},"shop_single":{"file":"SLV57-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-350x233.jpeg"},"shop_thumbnail":{"file":"SLV57-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1601314881","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":4014756,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/10\/SLV57.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
Plank: 30 seconds
\nPlank Shoulder Taps: 30 seconds
\nBodyweight Isometric Lunge: 20 seconds per leg
\nBand Good Mornings: 15 reps<\/p>\n
Week 1: 10-second pause through bands Week 2: 5-second pause through bands Week 3: 3-second pause through bands Week 4: 1-second pause, No Bands Empty-bar Snatch Grip Press: 10 reps Week 1:<\/strong>\u00a0Power Snatch Week 2:<\/strong>\u00a0Power Snatch + Overhead Squat Week 3:<\/strong>\u00a0Overhead Squat Week 4:<\/strong>\u00a0Power Snatch 5 SET SUPERSET<\/strong> Weighted Crunches: 20 reps 400-800 meters<\/p>\n DB or KB Plank: 30 seconds 5 seconds on the way down, 5 second pause to a\u00a0MAX<\/strong> Incline Barbell Bench Press: 5 reps heavy<\/em> Superset with:<\/strong> One-Arm Cable Rows: 10 reps per arm Deficit Push-ups (4\u2033): 5 reps <\/p>\n Weighted Crunches: 20 reps 400 meters\u00a0weighted<\/strong><\/p>\n DB or KB Plank: 30 seconds 5 seconds on the way down, 5 second pause to a\u00a0MAX<\/strong> Empty-bar Deadlifts: 10 reps Week 1:<\/strong>\u00a0Power Clean Week 2:<\/strong>\u00a0Power Clean + Front Squat Week 3:<\/strong>\u00a0Barbell RDLs Week 4:<\/strong>\u00a0Power Clean 5 SET SUPERSET<\/strong> <\/p>\n Weighted Crunches: 20 reps 400-800 meters<\/p>\n DB or KB Plank: 30 seconds 10 minutes to Work up to a MAX<\/strong> for the day<\/p>\n Single-Leg Box Jumps: 5 reps per leg <\/p>\n 1 set for Max Reps Isometric Lunge: 45 seconds (right leg) Pull-ups (you pick the grip): Till Failure<\/p>\n Once you fail:<\/strong><\/p>\n Pulldowns (you pick the grip): 20 reps<\/p>\n Weighted Crunches: 20 reps 400 meters\u00a0weighted<\/strong><\/p>\n DB or KB Plank: 30 seconds Box Front Squat: 3 reps at 50% through bands<\/p>\n Front Foot Elevated Bulgarian Split Squats: 10 reps per leg *CAN’T PUT THE DUMBBELLS DOWN*<\/strong><\/p>\n 5 Set Superset 5 Set Superset 4 Set Superset Weighted Crunches: 20 reps 400-800 meters<\/p>\n DB or KB 400-800 meters<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":" 400-800 meters<\/p>\n"}],"tab":false},"yoast_head":"\n
\nWork up to a 1-Rep Max<\/strong><\/p>\n
\nWork up to a 1-Rep Max<\/strong><\/p>\n
\nWork up to a 1-Rep Max<\/strong><\/p>\n
\nWork up to a 1-Rep Max<\/strong><\/p>\n<\/h4>\n
SNATCH PREP: 2-3 SETS<\/strong><\/em><\/h4>\n
\nEmpty-Bar Snatch Grip Overhead Hold: 20 seconds
\n*Snatch Grip = Wide*<\/strong><\/p>\n<\/h4>\n
SNATCH<\/strong><\/em><\/h4>\n
\n5×2 reps | Pause 3 seconds at knee on both reps
\nPower = Catch above parallel<\/strong><\/p>\n
\n5 sets of 1 rep w\/ brief pause at the bottom
\nWork up ONLY<\/strong><\/span> as technique allows<\/p>\n
\n5×2 reps –> START LIGHT!
\nBar taken from the rack<\/strong><\/p>\n
\n5×2 reps, no pause<\/p>\n<\/h4>\n
ALTERNATIVE TO SNATCHING\u00a0<\/strong><\/em><\/h4>\n
\nDB Chest-supported T’s: 10 reps
\nDB Chest-supported Arrows: 10 reps<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nStick Twists: 20 reps<\/p>\n<\/h4>\n
WALKING LUNGES<\/b><\/em><\/h4>\n
<\/h4>\n
SINGLE-ARM FARMER’S CARRY<\/b><\/em><\/h4>\n
\n3x100m per arm<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"3-5 TIMES THROUGH<\/strong><\/em><\/h4>\n
\nPlank Shoulder Taps: 30 seconds
\nBodyweight Isometric Lunge: 20 seconds per leg
\nBand Good Mornings: 15 reps<\/p>\n<\/h4>\n
FRONT SQUAT<\/strong><\/em><\/h4>\n
\nNO BELT<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nStrip weight, then:<\/strong>
\nIncline Barbell Bench Press: 20 reps light<\/em><\/p>\n
\nDB Chest-supported Rows: 15 reps<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nBench, Regular or Ring Dips: 20 reps<\/p>\n<\/h4>\n
4-5 SET CIRCUIT<\/strong><\/em><\/h4>\n
\nDeficit Push-ups (2\u2033): 5 reps
\nRegular Push-ups: 5 reps
\nPulldowns: 20 reps (change grips each time)<\/p>\n5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nStick Twists: 20 reps<\/p>\n<\/h4>\n
WALKING LUNGES<\/b><\/em><\/h4>\n
<\/h4>\n
REGULAR FARMER’S CARRY<\/b><\/em><\/h4>\n
\n3x100m per arm<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"3-5 TIMES THROUGH<\/strong><\/em><\/h4>\n
\nPlank Shoulder Taps: 30 seconds
\nBodyweight Isometric Lunge: 20 seconds per leg
\nBand Good Mornings: 15 reps<\/p>\n<\/h4>\n
FRONT SQUAT<\/strong><\/em><\/h4>\n
\nWITH BELT<\/p>\n<\/h4>\n
CLEAN PREP: 2-3 SETS<\/strong><\/em><\/h4>\n
\nEmpty-bar Presses: 10 reps
\nEmpty-bar Overhead Hold: 30 seconds<\/p>\n<\/h4>\n
CLEAN<\/strong><\/em><\/h4>\n
\n5×2 reps | Pause 3 seconds at knee on both reps
\nPower = Catch above parallel<\/strong><\/p>\n
\n5 sets of 1 rep
\nWork up ONLY<\/strong><\/span> as technique allows<\/p>\n
\n5×5 reps
\n5 second eccentric<\/strong><\/p>\n
\n5×2 reps, no pause<\/p>\n<\/h4>\n
ALTERNATIVE TO CLEANS\u00a0<\/strong><\/em><\/h4>\n
\nOne-Arm Rows: 10 reps per arm
\nDB Upright Rows: 15 reps<\/p>\n5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nStick Twists: 20 reps<\/p>\n<\/h4>\n
WALKING LUNGES<\/b><\/em><\/h4>\n
<\/h4>\n
SINGLE-ARM FARMER’S CARRY<\/b><\/em><\/h4>\n
\n3x100m per arm<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"3-5 TIMES THROUGH<\/strong><\/em><\/h4>\n
\nPlank Shoulder Taps: 30 seconds
\nBodyweight Isometric Lunge: 20 seconds per leg
\nBand Good Mornings: 15 reps<\/p>\n<\/h4>\n
BACK SQUAT<\/strong><\/em><\/h4>\n
<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nKB Suitcase Deadlifts: 10 reps\u00a0per leg
\n<\/em>Heavy<\/strong> DB Stiff Leg Deadlifts: 15 reps<\/p>\nEYE-LEVEL KB SWINGS<\/strong><\/em><\/h4>\n
\nYou pick the weight<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nIsometric Lunge: 45 seconds (left leg)<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nStick Twists: 20 reps<\/p>\n<\/h4>\n
WALKING LUNGES<\/b><\/em><\/h4>\n
<\/h4>\n
REGULAR FARMER’S CARRY<\/b><\/em><\/h4>\n
\n3x100m per arm<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"3-5 TIMES THROUGH<\/strong><\/em><\/h4>\n
\nPlank Shoulder Taps: 30 seconds
\nBodyweight Isometric Lunge: 20 seconds per leg
\nBand Good Mornings: 15 reps<\/p>\n<\/h4>\n
SPEED WORK: 10 SET SUPERSET<\/strong><\/em><\/h4>\n
\n*Use weight if needed*<\/strong><\/p>\n<\/h4>\n
THE AMAZING BLOWOUT<\/strong><\/em><\/h4>\n
\n<\/strong>DB Regular Curls: 10 reps
\nDB Reverse Curls: 10 reps<\/p>\n
\n<\/strong>DB Skullcrushers: 20 reps
\nDB Elbows-out Press: 20 reps<\/p>\n
\n<\/strong>Empty-bar Barbell Curls: 25 reps
\nRope Pushdowns: 25 reps<\/p>\n<\/h4>\n
5 SET SUPERSET<\/strong><\/em><\/h4>\n
\nStick Twists: 20 reps<\/p>\n<\/h4>\n
WALKING LUNGES<\/b><\/em><\/h4>\n
<\/h4>\n
SINGLE-ARM FARMER’S CARRY<\/b><\/em><\/h4>\n
\n3x100m per arm<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"WALKING LUNGES<\/b><\/em><\/h4>\n
WALKING LUNGES<\/b><\/em><\/h4>\n