back squat. work up to a 3RM then take 30% off the bar and do an AMRAP set.
on your 3RM set make sure you attempt at least 5 pounds more than last week.
seated GM's. try a 5RM. strandle a bench, take a bar off a rack, and bend over as far as you can. if you can go over till you touch your nose on the bench, great. If not, go as far as you can. You might need a training partner to take the bar off the rack. Make sure you try at least 10 pounds more than last week.
step ups on a high box. go for a PR set of 5 with each leg.
jerk recoveries. 5 recoveries heavier than your best jerk. try to beat what you did last week.
jerk steps from back squat position. 3 sets of 10 steps each leg. Use more weight than last week.
standing military press lockouts. set the bar so that you are 2-3" away from lockout, and do 6 sets of 10 reps, adding weight each set until you reach a max set of 10.
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.