{"id":4043394,"date":"2021-02-18T11:50:30","date_gmt":"2021-02-18T16:50:30","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=squatlife_workout&p=4043394"},"modified":"2021-02-18T11:50:30","modified_gmt":"2021-02-18T16:50:30","slug":"squatlife-v-58","status":"publish","type":"squatlife_workout","link":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/","title":{"rendered":"#SQUATLIFE V.58"},"content":{"rendered":"","protected":false},"featured_media":4043025,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":4043025,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58.jpeg","sizes":{"thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-150x150.jpeg"},"medium":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-300x200.jpeg"},"medium_large":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-768x512.jpeg"},"small-thumb":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-400x200.jpeg"},"medium-thumb":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-600x300.jpeg"},"blog-large":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-768x400.jpeg"},"woocommerce_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x400.jpeg"},"woocommerce_single":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-100x100.jpeg"},"shop_catalog":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x400.jpeg"},"shop_single":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-350x233.jpeg"},"shop_thumbnail":{"file":"SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":4043016,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
Band Good Mornings: 15 reps
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\n
<\/p>\n
*Work to a Single w\/ 5 second pause <\/p>\n 1-Arm DB Rows: 8 reps each arm\u00a0HEAVY<\/strong> <\/p>\n DB Chest Supported Rows: 20 reps <\/p>\n Back Extensions: 10 reps\u00a0weighted<\/strong> <\/p>\n 800m (Weighted if Needed)<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":" Band Good Mornings: 15 reps <\/p>\n Work to a Single w\/ 5 second pause <\/p>\n Light DB Bent Over Rows: 15 reps WEEK 1:<\/strong>\u00a02 Rep Max Power Snatch WEEK 1:<\/strong>\u00a0Wide Grip\u00a0Deadlift: 5\u00d75 reps <\/p>\n Back Extensions: 10 reps\u00a0weighted<\/strong> <\/p>\n 800m, No Weight<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":" Band Good Mornings: 15 reps <\/p>\n *Work to\u00a05 Rep Max <\/p>\n Leg Hamstring Curls: 15 reps <\/p>\n Weighted Box Step-ups: 10 reps each leg <\/p>\n Box Jumps: 20 reps <\/p>\n Back Extensions: 10 reps\u00a0weighted<\/strong> Band Good Mornings: 15 reps <\/p>\n 1 Rep Max <\/p>\n DB Bent Over Rows: 15 reps <\/p>\n WEEK 1:<\/strong>\u00a02 Rep Max Power\u00a0Clean WEEK 1:<\/strong>\u00a0Close Grip\u00a0Deadlift: 5\u00d75 reps **Deadlifts are with a double<\/strong> <\/p>\n Back Extensions: 10 reps\u00a0weighted<\/strong> <\/p>\n 800m, No Weight<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":" Band Good Mornings: 15 reps <\/p>\n 1 second pause w\/ choice of belt<\/p>\n <\/p>\n Heavy DB Stiff Leg Deadlifts: 15-20 reps <\/p>\n Farmer\u2019s Carry: 100 feet\u00a0HEAVY<\/strong> <\/p>\n Back Extensions: 10 reps\u00a0weighted<\/strong> <\/p>\n 800m (Weighted if Needed)<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":" 400-800m (Weighted if Needed)<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":" 400-800m (Weighted if Needed)<\/p>\n"}],"tab":false},"yoast_head":"\n
\n*No Belt<\/strong><\/p>\n5 SET SUPERSET<\/strong><\/h4>\n
\nSeated Arnold Press: 8 reps\u00a0HEAVY<\/strong><\/p>\n5 SET TRI-SET<\/strong><\/h4>\n
\n<\/strong>DB Frontal Raises: 15 reps
\nUnderhand Grip Pull-ups: 10 reps<\/p>\nGPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\nFRONT SQUAT<\/strong><\/h4>\n
\n*With Belt<\/strong><\/p>\nSNATCH PREP \u2014 3 SETS<\/strong><\/h4>\n
\nLight DB Bent Over Presses: 15 reps<\/p>\n<\/h4>\n
SNATCH WORK<\/strong><\/h4>\n
\nWEEK 2:<\/strong>\u00a02 Rep Max Hang Power Snatch
\nWEEK 3:<\/strong>\u00a01 Rep Max Power Snatch
\nWEEK 4:<\/strong>\u00a01 Rep Max\u00a0Hang Power Snatch<\/p>\n*ALTERNATIVE TO WEIGHTLIFTING*<\/strong><\/h4>\n
\nWEEK 2:<\/strong>\u00a0Wide Grip Press (behind head): 5\u00d78 reps
\nWeek 3:\u00a0<\/strong>Wide Grip Deadlift: 5\u00d73 reps w\/ a 3 second pause at knee on each rep
\nWeek 4:<\/strong>\u00a0Wide Grip Push Press (behind head): 5\u00d78 reps<\/p>\nGPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\nBACK SQUAT<\/strong><\/h4>\n
\n*Choice of Belt or No Belt<\/p>\n5 SET SUPERSET<\/strong><\/h4>\n
\nIsometric Lunge Hold: 30 second per leg<\/p>\n4 SET SUPERSET<\/strong><\/h4>\n
\nBarbell Good Mornings: 15 reps<\/p>\n3 SET FINISHER<\/strong><\/h4>\n
\nDB Walking Lunge: 10 reps per leg as heavy as possible<\/p>\nGPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\nFRONT SQUAT<\/strong><\/h4>\n
\nWrap up and get after it<\/p>\nCLEAN\u00a0PREP \u2014 3 SETS<\/strong><\/h4>\n
\nDB Upright Rows: 15 reps<\/p>\nCLEAN\u00a0WORK<\/strong><\/h4>\n
\nWEEK 2:<\/strong>\u00a02 Rep Max Hang Power\u00a0Clean
\nWEEK 3:<\/strong>\u00a01 Rep Max Power\u00a0Clean
\nWEEK 4:<\/strong>\u00a01 Rep Max\u00a0Hang Power\u00a0Clean<\/p>\n**ALTERNATIVE TO OLYMPIC WL**<\/strong><\/h4>\n
\nWEEK 2:<\/strong>\u00a0Close\u00a0Grip Press Behind Neck: 5\u00d78 reps
\nWeek 3:\u00a0<\/strong>Close\u00a0Grip Deadlift: 5\u00d75 reps w\/ a 3 second pause at knee on each rep
\nWeek 4:<\/strong>\u00a0Close Grip Behind the Neck Push Press: 5\u00d78 reps<\/p>\n
\noverhand grip**<\/strong><\/p>\nGPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\nLOW BAR BACK SQUAT<\/strong><\/h4>\n
5 SET SUPERSET<\/strong><\/h4>\n
\nDB Bulgarian Split Squat: 10 reps per leg<\/p>\n5 ROUNDS<\/strong><\/h4>\n
\nKB or DB Suitcase Deadlift: 8 reps per side
\nPlank (hand or elbows): 1 minute<\/p>\nGPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\nWALKING LUNGES<\/strong><\/h4>\n
WALKING LUNGES<\/strong><\/h4>\n
WALKING LUNGES<\/strong><\/h4>\n