- clean and jerk with 30-40 kg only….4 sets x 3 reps all from floor. work on technique and positioning as well as speed.
- clean deadlifts: 5 sets x 3 reps….go as heavy as you can maintaining good form. this would be approximately 10%-15% of best clean. set up properly and deadlift bar to the high hang hitting all positions. this is a slow movement but not tempo……
- back extensions: 3 x 5 pause at top for 1 second. use weight behind head.
- any body building exercises that you feel would help you in your lifts. do not go crazy here but work on tendon strength and general strength. no more than 3 exercises or even less.