{"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":"

WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n

Band Good Mornings: 15 reps
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\n

 <\/p>\n

FRONT SQUAT<\/strong><\/h4>\n

*Work to a Single w\/ 5 second pause
\n*No Belt<\/strong><\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/h4>\n

1-Arm DB Rows: 8 reps each arm\u00a0HEAVY<\/strong>
\nSeated Arnold Press: 8 reps\u00a0HEAVY<\/strong><\/p>\n

 <\/p>\n

5 SET TRI-SET<\/strong><\/h4>\n

DB Chest Supported Rows: 20 reps
\n<\/strong>DB Frontal Raises: 15 reps
\nUnderhand Grip Pull-ups: 10 reps<\/p>\n

 <\/p>\n

GPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n

Back Extensions: 10 reps\u00a0weighted<\/strong>
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong><\/h4>\n

800m (Weighted if Needed)<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"

WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n

Band Good Mornings: 15 reps
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\n

 <\/p>\n

FRONT SQUAT<\/strong><\/h4>\n

Work to a Single w\/ 5 second pause
\n*With Belt<\/strong><\/p>\n

 <\/p>\n

SNATCH PREP \u2014 3 SETS<\/strong><\/h4>\n

Light DB Bent Over Rows: 15 reps
\nLight DB Bent Over Presses: 15 reps<\/p>\n

<\/h4>\n

SNATCH WORK<\/strong><\/h4>\n

WEEK 1:<\/strong>\u00a02 Rep Max Power Snatch
\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

WEEK 1:<\/strong>\u00a0Wide Grip\u00a0Deadlift: 5\u00d75 reps
\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>\n

 <\/p>\n

GPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n

Back Extensions: 10 reps\u00a0weighted<\/strong>
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong><\/h4>\n

800m, No Weight<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"

WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n

Band Good Mornings: 15 reps
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\n

 <\/p>\n

BACK SQUAT<\/strong><\/h4>\n

*Work to\u00a05 Rep Max
\n*Choice of Belt or No Belt<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/h4>\n

Leg Hamstring Curls: 15 reps
\nIsometric Lunge Hold: 30 second per leg<\/p>\n

 <\/p>\n

4 SET SUPERSET<\/strong><\/h4>\n

Weighted Box Step-ups: 10 reps each leg
\nBarbell Good Mornings: 15 reps<\/p>\n

 <\/p>\n

3 SET FINISHER<\/strong><\/h4>\n

Box Jumps: 20 reps
\nDB Walking Lunge: 10 reps per leg as heavy as possible<\/p>\n

 <\/p>\n

GPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n

Back Extensions: 10 reps\u00a0weighted<\/strong>
\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

Band Good Mornings: 15 reps
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\n

 <\/p>\n

FRONT SQUAT<\/strong><\/h4>\n

1 Rep Max
\nWrap up and get after it<\/p>\n

 <\/p>\n

CLEAN\u00a0PREP \u2014 3 SETS<\/strong><\/h4>\n

DB Bent Over Rows: 15 reps
\nDB Upright Rows: 15 reps<\/p>\n

 <\/p>\n

CLEAN\u00a0WORK<\/strong><\/h4>\n

WEEK 1:<\/strong>\u00a02 Rep Max Power\u00a0Clean
\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

WEEK 1:<\/strong>\u00a0Close Grip\u00a0Deadlift: 5\u00d75 reps
\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

**Deadlifts are with a double<\/strong>
\noverhand grip**<\/strong><\/p>\n

 <\/p>\n

GPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n

Back Extensions: 10 reps\u00a0weighted<\/strong>
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong><\/h4>\n

800m, No Weight<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"

WARMUP \u2014 3 SETS EACH<\/strong><\/h4>\n

Band Good Mornings: 15 reps
\nIsometric Lunge: 30 seconds per leg
\nPush-ups: 15 reps<\/p>\n

 <\/p>\n

LOW BAR BACK SQUAT<\/strong><\/h4>\n

1 second pause w\/ choice of belt<\/p>\n

 <\/p>\n

5 SET SUPERSET<\/strong><\/h4>\n

Heavy DB Stiff Leg Deadlifts: 15-20 reps
\nDB Bulgarian Split Squat: 10 reps per leg<\/p>\n

 <\/p>\n

5 ROUNDS<\/strong><\/h4>\n

Farmer\u2019s Carry: 100 feet\u00a0HEAVY<\/strong>
\nKB or DB Suitcase Deadlift: 8 reps per side
\nPlank (hand or elbows): 1 minute<\/p>\n

 <\/p>\n

GPP \u2014 4 OR 5 SETS EACH<\/strong><\/h4>\n

Back Extensions: 10 reps\u00a0weighted<\/strong>
\nStrict Leg Raises: 10 reps (5 count on the lower)
\nAb Wheels: 15-20 reps<\/p>\n

 <\/p>\n

WALKING LUNGES<\/strong><\/h4>\n

800m (Weighted if Needed)<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"

WALKING LUNGES<\/strong><\/h4>\n

400-800m (Weighted if Needed)<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":"

WALKING LUNGES<\/strong><\/h4>\n

400-800m (Weighted if Needed)<\/p>\n"}],"tab":false},"yoast_head":"\n#SQUATLIFE V.58 - 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-58\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#SQUATLIFE V.58 - CoryG Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/\" \/>\n<meta property=\"og:site_name\" content=\"CoryG Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/corygfitness\/\" \/>\n<meta property=\"og:image\" content=\"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58.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-58\/\",\"url\":\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/\",\"name\":\"#SQUATLIFE V.58 - CoryG Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/corygfitness.com\/#website\"},\"datePublished\":\"2021-02-18T16:50:30+00:00\",\"dateModified\":\"2021-02-18T16:50:30+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/corygfitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"#SQUATLIFE V.58\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/corygfitness.com\/#website\",\"url\":\"https:\/\/corygfitness.com\/\",\"name\":\"CoryG Fitness\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/corygfitness.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/corygfitness.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/corygfitness.com\/#organization\",\"name\":\"CoryGFitness\",\"url\":\"https:\/\/corygfitness.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/corygfitness.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/08\/coryglogo.png\",\"contentUrl\":\"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/08\/coryglogo.png\",\"width\":\"400\",\"height\":\"147\",\"caption\":\"CoryGFitness\"},\"image\":{\"@id\":\"https:\/\/corygfitness.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/corygfitness\/\",\"https:\/\/twitter.com\/corygfitness\",\"https:\/\/www.instagram.com\/corygfitness\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"#SQUATLIFE V.58 - CoryG Fitness","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/","og_locale":"en_US","og_type":"article","og_title":"#SQUATLIFE V.58 - CoryG Fitness","og_url":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/","og_site_name":"CoryG Fitness","article_publisher":"https:\/\/www.facebook.com\/corygfitness\/","og_image":[{"width":768,"height":512,"url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2021\/02\/SQUATLIFE-STRAIGHTPOWER-DAILYBWSquatLife-v.58.jpeg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_site":"@corygfitness","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/","url":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/","name":"#SQUATLIFE V.58 - CoryG Fitness","isPartOf":{"@id":"https:\/\/corygfitness.com\/#website"},"datePublished":"2021-02-18T16:50:30+00:00","dateModified":"2021-02-18T16:50:30+00:00","breadcrumb":{"@id":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-58\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/corygfitness.com\/"},{"@type":"ListItem","position":2,"name":"#SQUATLIFE V.58"}]},{"@type":"WebSite","@id":"https:\/\/corygfitness.com\/#website","url":"https:\/\/corygfitness.com\/","name":"CoryG Fitness","description":"","publisher":{"@id":"https:\/\/corygfitness.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/corygfitness.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/corygfitness.com\/#organization","name":"CoryGFitness","url":"https:\/\/corygfitness.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/corygfitness.com\/#\/schema\/logo\/image\/","url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/08\/coryglogo.png","contentUrl":"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/08\/coryglogo.png","width":"400","height":"147","caption":"CoryGFitness"},"image":{"@id":"https:\/\/corygfitness.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/corygfitness\/","https:\/\/twitter.com\/corygfitness","https:\/\/www.instagram.com\/corygfitness\/"]}]}},"_links":{"self":[{"href":"https:\/\/corygfitness.com\/wp-json\/wp\/v2\/squatlife_workout\/4043394"}],"collection":[{"href":"https:\/\/corygfitness.com\/wp-json\/wp\/v2\/squatlife_workout"}],"about":[{"href":"https:\/\/corygfitness.com\/wp-json\/wp\/v2\/types\/squatlife_workout"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/corygfitness.com\/wp-json\/wp\/v2\/media\/4043025"}],"wp:attachment":[{"href":"https:\/\/corygfitness.com\/wp-json\/wp\/v2\/media?parent=4043394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/corygfitness.com\/wp-json\/wp\/v2\/categories?post=4043394"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/corygfitness.com\/wp-json\/wp\/v2\/tags?post=4043394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}