Power Clean/Front Squat

Execute the power clean from the floor to the racked position, then immediately execute a front squat, and return the bar to the floor without dropping it. That's one rep.

   Bench Press

Lie face up on the bench, feet flat on the floor. Grip the bar a little more than shoulder width apart. (You can vary the distance to change the exercise.) Lift the bar off the rack and hold it with arms straight up above the chest. Lower slowly until the bar just touches the chest, then extend back to the starting position. For heavy weights, get a spotter to assist you.

   Pull-ups (reverse grip)

Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.

   Power Clean/Thruster

Execute the power clean to the racked position, then immediately execute a thruster (front squat into a press), return to the racked position, then return to the floor. That's one rep. (NOTE: the video shows clean to press ... insert a front squat between the clean and the press.)

   DB Bench Press

Lie on your back on the bench, feet flat on the floor. Hold the dumbbells straight up over your chest, arms fully extended, with the ends of the dumbbells touching, palms facing forward. Lower the weights by dropping your elbows to the sides, keeping the weights in line with your chest, rotating them so your palms turn toward each other. Lower until you feel a slight stretch in your chest, then extend your arms pushing and rotating the weights back up to the starting position (ends touching, palms forward). That's one rep.

   Chin-ups

Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.

   Power Clean/Front Squat

Execute the power clean from the floor to the racked position, then immediately execute a front squat, and return the bar to the floor without dropping it. That's one rep.

   Bench Press

Lie face up on the bench, feet flat on the floor. Grip the bar a little more than shoulder width apart. (You can vary the distance to change the exercise.) Lift the bar off the rack and hold it with arms straight up above the chest. Lower slowly until the bar just touches the chest, then extend back to the starting position. For heavy weights, get a spotter to assist you.

   Pull-ups (reverse grip)

Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.

   Power Clean/Thruster

Execute the power clean to the racked position, then immediately execute a thruster (front squat into a press), return to the racked position, then return to the floor. That's one rep. (NOTE: the video shows clean to press ... insert a front squat between the clean and the press.)

   DB Bench Press

Lie on your back on the bench, feet flat on the floor. Hold the dumbbells straight up over your chest, arms fully extended, with the ends of the dumbbells touching, palms facing forward. Lower the weights by dropping your elbows to the sides, keeping the weights in line with your chest, rotating them so your palms turn toward each other. Lower until you feel a slight stretch in your chest, then extend your arms pushing and rotating the weights back up to the starting position (ends touching, palms forward). That's one rep.

   Chin-ups

Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.