- power clean+ military press: 1+10…..you select the weight make each set progressive in weight.
- pause front squats: 3 sets x 5 reps at 60, 65, 70%
- pause back squats: 3 x 5 same as front squat.
- tempo clean pulls: take 10 sec to get to all positions on the way up….10 seconds on the way down. that is 1 set….complete 3 sets. use medium weight and use good technique.
- 100 sit ups using weight behind head.
- 50 strict pull ups total.