1 Snatch-Grip Deadlift
Sets: 3 Reps: 8 (relative rep max) Tempo: 211 Rest: 120 Seconds
Squat down and grab the bar with a double shoulder-width, overhand grip . Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is at hip height . Reverse the motion to return to the starting position. That's one rep.
Sets: 3 Reps: 12 Tempo: 211 Rest: 60 Seconds
Grab on to the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the floor . Squeeze your shoulder blades together and pull your body up until your chin is over the bar , and then reverse the movement to return to the starting position. That's one rep.
Sets: 3 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds
Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor . Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it . Reverse the motion to return to the floor. That's one rep. Perform all your reps on one leg first, and then switch legs and repeat.
Sets: 2-3 Reps: 10 Tempo: 313 Rest: 0 Seconds
Place your hands on the floor about shoulder-width apart and extend your legs straight behind you-your body should form a straight line from your heels to your head . Lower your body until your torso is about one inch off the floor , and then push yourself back up. That's one rep.
3B Swiss-Ball Jackknife
Sets: 2-3 Reps: 10 Tempo: 232 Rest: 60 Seconds
Get into pushup position, resting your feet on a Swiss ball . Contract your abs and roll the ball toward your arms until your knees nearly touch your chest . Reverse the motion until you are back in pushup position . That's one rep.