1. 3 POS FRONT SQUATS+PAUSE. THIS is a tough exercise. so i will let you find the weight. be very conservative. take weight off rack and descend to 1/4 squat (pause 3 sec) go to just above parallel (pause 3 sec), go as low as you can go pause 1-2 sec then go all the way up. that is 1 set. do 5 sets adjusting weight as needed.
2. back squat: 75%x3x2
3. dumbell bench press palms facing each other. 3 x 10, 8, 6, 4 you select the weight. (we use this exercise to strengthen the jerk)
4. 25 strict chin ups