Home page for willitwillit.com  Josh Squyres provides strength & conditioning services, personal training, sports performance coaching for athletes, bodybuilding, olympic weightlifting, and fitness enthusiasts
ATHLETES TRAINED
PROGRAMS
GET COACHING NOW
  • HOME

  • ABOUT

  • CONTACT

  • More

    Use tab to navigate through the menu items.
    COACHING
    GALLERY
    TESTIMONIALS
    Week of 9/15 weightlifting program week 3
    Coach Josh Squyres
    • Sep 15, 2019
    • 1 min

    Week of 9/15 weightlifting program week 3

    Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead squat 3x5 70% (% of snatch) Hyperextension 3x10 with weight Tuesday Back squat 5x7 65-70% Back squat dips 3x3 110-130% Barbell stepups 3x10 each leg RDL 5X5 70% (% of clean) Wednesday Jerk 5x3 3 second pause on dip 70-75% Jerk drives 3x3 110-130% Dips 3x10 with weight if possible Lateral raise 3X10 Overhead tricep extension 3x15 Situp 3x25 Thursday Re
    34 views0 comments
    Week of 6/16 weightlifting program week 3
    Coach Josh Squyres
    • Jun 16, 2019
    • 1 min

    Week of 6/16 weightlifting program week 3

    Monday Muscle snatch no contact 5x5 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+1+2 65-75% Snatch pull 3 second pause at shin 5x3 80% Drop snatch 5x3 50-70% Hypers 3x10 Tuesday Back squat 5x10 62-72% Squat dips 3x3 100% Leg extensions 3x20 Leg curl 3x15 Sit-ups 3x20-30 Wednesday Behind the neck jerk 5x3 80-85% Bench press 4x8 heavy Dips 5x3 with weight Bent over row 5x10 Behind the neck snatch grip pull-up 3xas many as possible Thursday Rest Friday Muscle
    49 views0 comments
    Week of 9/16 weightlifting program week 2
    Josh Squyres
    • Sep 16, 2018
    • 1 min

    Week of 9/16 weightlifting program week 2

    Monday Snatch from platform+overhead squat 5x2+1 75-80% Snatch pull from platform 3 second pause at shin 5x3 80% Overhead squat 5 rep max, -5-10kg 2x5 Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x10 Tuesday Back squat 5x7 70-75%, 1xa.m.r.a.p. 50% Back squat dips 3x3 100% RDL 4X8 MODERATE Bench press 3x10 moderate to heavy Situp 3x20-30 Wednesday Jerk with 3 second pause on dip 5x2 80% Jerk drives 3x3 100% Jerk recovery 3x3 100% Power clean from block + front squ
    88 views0 comments
    Week of 8/26 weightlifting program week 11
    Coach Josh Squyres
    • Aug 27, 2018
    • 1 min

    Week of 8/26 weightlifting program week 11

    Next week we test the classic lifts! Monday Clean & jerk 2 rep max Clean pull 100-115% 3×3 Push Press max, -5-10kg 2×2 Barbell overhead tricep extension 4x8 Tuesday Back Squat 90% 2×2 Back squat with 3 second pause at bottom 80-90% 3×1 Power snatch 3x1 90% Rounded back deadlift moderate to heavy 3x5 Unsupported Dumbbell Row 4x8 Wednesday Power snatch max, -5-10kg 1x2 Power clean and jerk max, -5-10kg 1x2 Clean pull off block 3×2 120-140% Push press max, -5-10kg 3×2 Thursday
    14 views0 comments
    WEEK OF 8/19/18 weightlifting program week 10
    Coach Josh Squyres
    • Aug 19, 2018
    • 1 min

    WEEK OF 8/19/18 weightlifting program week 10

    3 more weeks in our program! Monday Clean & jerk 3×2 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 2 rep max, -5-10kg 2×3 Barbell overhead tricep extension 4x8 Tuesday Back Squat max, -5-10kg 2×2 Back squat with 3 second pause at bottom 80-90% 3×1 Rounded back deadlift moderate to heavy 3x5 Unsupported Dumbbell Row 4x8 Wednesday Snatch 4×1-2 90-93% Snatch pull 100-115% 3×2 Snatch grip push press 2 rep max, -5-10kg 2×3 Hyperextension 3×6 3 se
    42 views0 comments
    WEEK OF 8/12/18 weightlifting program week 9
    Coach Josh Squyres
    • Aug 12, 2018
    • 1 min

    WEEK OF 8/12/18 weightlifting program week 9

    We will begin to land the plane for this 12 week cycle. Our scope of focus will narrow to improving in the classic lifts and squats. Monday Clean & jerk 3×2+1 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 3 rep max, -5-10kg 2×3 Barbell overhead tricep extension 3×15 add weight Tuesday Back Squat 3 rep max, -5-10kg 2×3 Back squat with 3 second pause at bottom 80-90% 5×1 Rounded back deadlift moderate to heavy 4×6 add weight Unsupported Dumbbell
    21 views0 comments
    Weightlifting program week 5
    Coach Josh Squyres
    • Apr 22, 2018
    • 1 min

    Weightlifting program week 5

    This will begin week 5 of the weightlifting program. We will begin narrowing our scope of exercises and increasing intensity of training. WEEK 5 Monday Snatch 90% x1, 2x2 85% Snatch pull 3x2-3 100-110% Overhead squat 3 rep max, -5-10kg 2x3 Snatch grip push press 3x5 heavy Hyperextension 3x10 with 3 sec pause with weight behind head Leg raise 3x20-30 Tuesday Back squat 5 rep max, -5-10kg 2x5 Back squat dips 3x3 110-130% Back squat with 3 sec pause at bottom 3x3 50% (speed ou
    74 views0 comments

    Character: Give your all.  When you fall, get back up.

    © 2013 by Willitwillit.com. All rights reserved