1 Power Snatch
Sets: 3 Reps: 5 Tempo: X Rest: 120 Seconds
Place a barbell on the floor and grab it with an overhand grip, hands twice shoulder-width apart. Keeping your lower back in its natural arch, crouch down behind it as if you were going to perform a deadlift . Now explosively stand up and raise the bar straight up in front of your torso. When the bar reaches chest level, flip your wrists to face the ceiling and allow the momentum to help you press the bar straight overhead . Reverse the motion to return the bar to the floor. That's one rep.
Sets: 2-3 Reps: 6-8 Tempo: 311 Rest: 90 Seconds
Stand over the bar with the same stance you would use to perform a jump. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead . Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position . Reverse the motion to return the bar to the floor. That's one rep.
2B Alternating Dumbbell Row
Sets: 2-3 Reps: 8 (each arm) Tempo: 212 Rest: 90 Seconds
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Row one dumbbell to the outside of your chest , and then lower it. Now row the other dumbbell . That's one rep.
3A Partial Co-Contraction Lunge
Sets: 2 Reps: 10 (each leg) Tempo: 313 Rest: 60 Seconds
Get into a lunge position with one knee nearly touching the floor and the opposite leg's thigh parallel to the floor. Rest one hand on the glutes of your raised leg and the other on that leg's thigh muscle (the one nearest to the midline of your body) . Begin extending your hips and knees so that your body moves straight up, feeling the contraction in both your thigh and glutes as you rise . As soon as you feel either muscle group lose tension, lower yourself back to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.
3B Split-Stance Overhead Press
Sets: 2 Reps: 10 Tempo: 311 Rest: 60 Seconds
Hold a barbell at shoulder level and split your legs so that one is a few feet in front of the other . Press the bar straight overhead , and then lower it back to the starting position. That's one rep. On your next set, switch legs.
4 Alternating Cable Woodchop
Sets: 2 Reps: 10 (each side) Tempo: X Rest: 60 Seconds
Attach a rope handle to a cable station and grab each end with palms facing each other. Face the machine with feet straight and a slight bend in your knees . Now pivot on one foot and twist your torso as you pull the cable diagonally downward and to one side , as if you were chopping into a piece of wood. Reverse the motion to return to the starting position, and then chop to the opposite side . That's one rep.