{"id":717771,"date":"2019-04-23T12:38:43","date_gmt":"2019-04-23T17:38:43","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=squatlife_workout&p=717771"},"modified":"2019-04-23T12:38:43","modified_gmt":"2019-04-23T17:38:43","slug":"squatlife-v-45","status":"publish","type":"squatlife_workout","link":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-v-45\/","title":{"rendered":"#SQUATLIFE V.45"},"content":{"rendered":"","protected":false},"featured_media":740498,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":740498,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2019\/04\/SL45.jpeg","sizes":{"thumbnail":{"file":"SL45-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-150x150.jpeg"},"medium":{"file":"SL45-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-300x200.jpeg"},"medium_large":{"file":"SL45-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-768x512.jpeg"},"small-thumb":{"file":"SL45-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-400x200.jpeg"},"medium-thumb":{"file":"SL45-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-600x300.jpeg"},"blog-large":{"file":"SL45-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-768x400.jpeg"},"woocommerce_thumbnail":{"file":"SL45-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":true,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-350x400.jpeg"},"woocommerce_single":{"file":"SL45-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"SL45-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-100x100.jpeg"},"shop_catalog":{"file":"SL45-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-350x400.jpeg"},"shop_single":{"file":"SL45-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-350x233.jpeg"},"shop_thumbnail":{"file":"SL45-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45-100x100.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":717771,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2019\/04\/SL45.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"
WARMUP: 2-3X THRU<\/strong> <\/p>\n LOW<\/span> BAR BACK SQUAT<\/strong> Week 1:\u00a0Box Squat ; Work up to a\u00a02 REP MAX Week 2: Regular ; Work up to a\u00a02 REP MAX<\/strong><\/p>\n Week 3: Box Squat ; Work up to a\u00a01 REP MAX<\/strong><\/p>\n Week 4: Regular Squat ; Work up to a\u00a01 REP MAX<\/strong><\/p>\n <\/p>\n SNATCH & OVERHEAD WORK<\/strong><\/p>\n Week 1: Overhead Squat ; 5 sets of 1 rep pausing<\/strong>\u00a05 seconds in bottom<\/strong><\/span><\/p>\n Week 2: Power Snatch w\/ 3 second pause at knee<\/strong> ; 5 sets of 2 reps<\/p>\n Week 3:\u00a0Overhead Squat ; 5 sets of 3 reps ;\u00a0no pause<\/strong><\/p>\n Week 4: Power Snatch\u00a0(no pauses)<\/strong>: 5 sets of 2 reps<\/p>\n <\/p>\n ALTERNATIVE TO SNATCHING (2 OPTIONS)<\/strong> #2 – 5 Set Superset: 20 Rope Face Pulls \/\/ 20 Band Pull Aparts<\/p>\n <\/p>\n 4 SET SUPERSET<\/strong> WALKING LUNGES<\/b> WARMUP: 2-3X THRU<\/strong> <\/p>\n FRONT SQUAT<\/strong> <\/p>\n 5 SET SUPERSET<\/strong> 5 SET TRI-SET<\/strong> <\/p>\n 4 SET SUPERSET<\/strong> WALKING LUNGES<\/b> WARMUP: 2-3X THRU<\/strong> <\/p>\n FRONT SQUAT<\/strong> <\/p>\n CLEAN & JERKS<\/strong><\/p>\n Week 1: Push Jerk ; 5 sets of 2 reps<\/p>\n Week 2: Power Clean w\/ 3 second pause at knee<\/strong> ; 5 sets of 2 reps<\/p>\n Week 3: Split Jerk ; 5 sets of 1 rep<\/p>\n Week 4: Power Clean & Jerk\u00a0(no pauses)<\/strong>: 5 sets of 2 reps<\/p>\n <\/p>\n ALTERNATIVE TO OLYMPIC LIFTS (2 OPTIONS)<\/strong> #2 – Wide Grip Pulldowns or Pull-ups: 5 sets of 20 reps<\/p>\n <\/p>\n 4 SET SUPERSET<\/strong> WALKING LUNGES<\/b> WARMUP: 2-3X THRU<\/strong> <\/p>\n HIGH BAR BACK SQUAT\u00a0<\/strong> <\/p>\n 5 SET TRI-SET Kettlebell Swings (eye-level): 15 reps<\/p>\n Squat Holds (in bottom of squat): 30 seconds LATERAL BOX STEP-UPS<\/strong> <\/p>\n 4 SET SUPERSET<\/strong> WALKING LUNGES<\/b> WARMUP: 2-3X THRU<\/strong> <\/p>\n FRONT SQUAT VOLUME<\/b> 2-3 SET INTRO<\/strong> <\/p>\n 5 SETS EACH SUPERSET WITH:<\/strong><\/p>\n Arnold Cheat Curls: 10 \/ 10 \/ 10 reps <\/p>\n 4 SET SUPERSET<\/strong> 4 SET SUPERSET<\/strong> <\/p>\n 4 SET SUPERSET<\/strong> WALKING LUNGES<\/b> WARMUP: 2-3X THRU<\/strong> <\/p>\n GPP<\/strong><\/span><\/p>\n KB FRONT RACK<\/strong> CARRY<\/strong> SLED PUSH OR DRAG<\/strong> FARMER’S CARRY<\/strong> WALKING LUNGES<\/strong> <\/p>\n CORE WORK: 2 SETS EACH<\/strong>
\nBodyweight Back Extensions: 15-20 reps
\nDB Stiff Leg Deadlifts: 15-20 reps
\nPlank on Elbows: 1 minute<\/p>\n
\n*Weeks 1-2 –> Use Red Mini Bands
\n*Weeks 3-4 –> NO<\/span> BANDS<\/strong><\/p>\n
\n*Use 12-16″ Box<\/strong><\/p>\n
\n#1 – Snatch Grip Press (behind head, wide grip): 5 sets of 8 reps<\/p>\n
\nWeighted Ab Crunches: 20 reps w\/ plate behind head<\/strong>
\nWeighted Ab Pulldowns: 10 reps
\n*Low rest<\/strong><\/p>\n
\n400-800 meters<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"
\nBodyweight Back Extensions: 15-20 reps
\nDB Stiff Leg Deadlifts: 15-20 reps
\nPlank on Elbows: 1 minute<\/p>\n
\n5 seconds down & explode up!
\nWork up to a 1 REP MAX for the day
\nNO BELT!<\/strong><\/p>\n
\nDB Flat Bench: 20 reps (increase weight each set<\/strong>)
\nBarbell Bent Over Rows: 10-15 reps\u00a0as heavy as possible!<\/strong><\/p>\n
\nFlat Bench DB Fly: 15 reps
\nDB Pullovers: 15 reps
\nCable Crossovers: 20 reps<\/p>\n
\nWeighted Ab Crunches: 20 reps w\/ plate behind head<\/strong>
\nWeighted Ab Pulldowns: 10 reps
\n*Low rest<\/strong><\/p>\n
\n400-800 meters
\n*Grab a vest!<\/strong><\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"
\nBodyweight Back Extensions: 15-20 reps
\nDB Stiff Leg Deadlifts: 15-20 reps
\nPlank on Elbows: 1 minute<\/p>\n
\nThrough Red Mini Bands, No Pauses
\nWork up to a 1 REP MAX for the day
\nChoice of Belt<\/strong><\/p>\n
\n#1 – Military Press: 5 sets of 8 reps<\/p>\n
\nWeighted Ab Crunches: 20 reps w\/ plate behind head<\/strong>
\nWeighted Ab Pulldowns: 10 reps
\n*Low rest<\/strong><\/p>\n
\n400-800 meters<\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"
\nBodyweight Back Extensions: 15-20 reps
\nDB Stiff Leg Deadlifts: 15-20 reps
\nPlank on Elbows: 1 minute<\/p>\n
\nWork up to a\u00a01 REP MAX for the day<\/strong>
\n5 second pause<\/p>\n
\n<\/strong>Kettlebell Stiff Leg Deadlifts: 15 reps<\/p>\n
\n(fight for positioning holding a KB in front)
\n*Low Rest*<\/strong><\/p>\n
\n3 sets of 8 reps\u00a0each leg<\/strong>
\nWeighted with Dumbbells<\/p>\n
\nWeighted Ab Crunches: 20 reps w\/ plate behind head<\/strong>
\nWeighted Ab Pulldowns: 10 reps
\n*Low rest<\/strong><\/p>\n
\n400-800 meters
\n*Grab a vest!<\/strong><\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"
\nBodyweight Back Extensions: 15-20 reps
\nDB Stiff Leg Deadlifts: 15-20 reps
\nPlank on Elbows: 1 minute<\/p>\n
\n5 sets of 5 reps
\nStart at 70% increasing\u00a0every<\/span> set<\/strong><\/p>\n
\nCable Curls: 25 reps
\nBand or Rope Pushdowns: 25 reps<\/p>\n
\n<\/strong>DB Rollbacks: 10 \/ 10 \/ 10 reps
\n*Light, Medium, Heavy all in a row*<\/strong><\/p>\n
\n*Light, Medium, Heavy all in a row*<\/strong><\/p>\n
\nIncline DB Curls: 5 Rep Progression
\nStraight Bar Pushdowns: 20 reps<\/p>\n
\nIncline DB Rollbacks (elbows-in\/out): 5 Rep Progression
\nEZ Bar Preacher Curls: 20 reps<\/p>\n
\nWeighted Ab Crunches: 20 reps w\/ plate behind head<\/strong>
\nWeighted Ab Pulldowns: 10 reps
\n*Low rest<\/strong><\/p>\n
\n400-800 meters<\/p>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"
\nBodyweight Back Extensions: 15-20 reps
\nDB Stiff Leg Deadlifts: 15-20 reps
\nPlank on Elbows: 1 minute<\/p>\n
\n4 sets of 100 meters
\nHold Kettlebells in front, fists under chin<\/p>\n
\n4 sets of 100 meters
\nAs heavy as possible<\/p>\n
\n4 sets of 100 meters
\nAs heavy as possible<\/p>\n
\n4 sets of 100 meters
\nWeighted with Dumbbells<\/p>\n
\nRussian AB Twists: 25 each side
\nPlank Holds: 45 seconds Right, Left, Regular\u00a0each<\/strong><\/p>\n"}],"tab":false},"yoast_head":"\n