6-Week Team Back Squats - 4-Day

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep Circuit A

2 sets: A1. Bird Dog x 10 + 5-10 sec hold last rep A2. Jack knife crunch x moderate reps A3. Band External Rotation + Press x 10

Snatch

4 x 3 @ 70 %

Snatch Deadlift

3 x 5 @ 90 %

Back Squat

4 x 3 @ 70 %

2-3 sets: A1. Weighted Plank x 20-30 sec A2. Staggered DB RDL x 10/side The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep Circuit B

2 sets: A1. Single leg glute bridge x 10 + 5-10 sec hold last rep A2. Single-leg Jack Knife x moderate reps A3. Band IYT + Snow Angel x 5 each

Power Snatch + Snatch Push Press + Overhead Squat

4 x 9 @ 65 %

Jerk (Split Jerk)

4 x 3 @ 70 %

Push Press

3 x 3 @ 70 %

2-3 sets: A1. Bent Row x 12-15 A2. DB Curl & Press x 12-15 The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep Circuit C

2 sets: A1. Side Plank Leg Lift x moderate reps A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction

Clean

4 x 3 @ 70 %

Clean Pull

4 x 3 @ 80, 80, 85, 85 %

Front Squat

4 x 2 @ 70 %

2-3 sets: A1. Half-Kneeling Cross Chop x 10/side A2. Single-Leg Bench-Supported Glute Bride x 10/side The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep Circuit D

2 sets: A1. Dead bug x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press x 10

Back Squat

4 x 3 @ 70 %

Snatch

5 x 1 @ 75 %

Clean & Jerk

5 x 2 @ 75 %

Clean Deadlift

3 x 5 @ 90 %

Ab & accessory work of choice - Have fun and get some variety Find some ideas in my exercise library - https://www.catalystathletics.com/exercises/

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)