1. front sqt+jerk: if your weakness is the jrk i want you to do 1fs+2 jerks, if your weakness is leg strength then i want 3 sqts + jerk. your total set number, including warm up sets should be about 7-9 sets total…working light to heavy.
2. front sqt: 3 ,2, 1, 1, 1, 1, 1
3. clean tempo pulls: hit all positions: starting position, 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position(as in a dip), stand to high hang…..take 10 sec to get there……take 10 sec to go back down. 2 reps x 4 sets. this is a tough exercise…..YOU MUST HIT ALL POSITIONS WITHOUT PAUSING.
4. back extensions: use weight 3 sets x 5 reps pausing 1001 at top.
5. 100 reps of abs