Low box squat, work cup to a max triple. Use the same height of box and width of stance that you used for these last time, but try to do 10% more weight than last time (if you have not done these before, use a stance that is roughly 50% wider than your normal squat stance.
after you try a new PR triple, whether you make it or not, but at least 5 more pounds on the bar and go for a PR single.
Back raises. go for a new PR for a set of 5. These work best on a 45 degree back raise bench, but if you don't have one just set your regular bench up by raising the front of it to make it act like a 45 degree bench.
On this exercise start with a set of 10 and work down to a set of 5, then a set of 3, etc. Really push yourself to get as high a set of 3 as is possible.
Jerk recoveries, work up to new max. Whether you do them in a rack or off jerk blocks try to work up to a new PR, something above your best jerk.
glute-ham raises with weight. 4 sets of 10, add weight each set so that your last set should be a new PR weight.
Single arm KB swings, 4 sets of 20 use as heavy a KB as you can. Make it hurt!
Chest supported rows 4 sets of 10. we have done these quite a few times now, make sure you make a PR.
pullups do 4 sets 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.