Front squat 4 sets of 3 reps with 75% try to rest about 1 min between sets
Back squats 4 sets of 5 with 75% try to rest about 1 min between sets
keeping the rest down on the back squats will be very tough, was will moving the bar fast and staying with an upright posture. If you are really about to die, extend the rest to 2 min on the back squats in order to keep an upright posture. but remember, thats only if you are about to die.
4 sets of 10 glute ham raises. go through the full range of motion. take your chest from fully inverted to fully upright on each rep.
4 sets of 10 on chest supported rows if you have the right machine.
if you don't, substitute 2 sets of bb rows, and 2 sets of DB rows, each set for 10 reps.
4 sets of pull-ups, 10 reps per set or until failure whichever comes first.
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.