5 sets
Set 1 15 reps at light weight – smooth and controlled
Set 2 12 heavier reps with 1 second pause at the bottom of each rep
Set 3 10 heavier reps with 3 second slow count on descend each rep
Set 4 8 heavier ½ rep from the bottom into a full rep 8 times, 1 rep = ½ rep from the bottom (squ...

4 Sets of 12 reps each leg

Note: Increase weight each set. Rest 90 seconds between sets.

3 Sets of 15 reps with a 3 second slow count on descend each rep

Note: Increase weight each set. Pay attention to slow count. Rest 90 seconds between sets.

21-15-9
Plate to overhead 15 lbs (modification if no plate available: double dumbbell snatch)
Push-ups (see video for modifications)
Alternating jumping lunges
Notes:
Order of the workout is as follows:
21 plate to overhead or double dumbbell snatch
21 push-ups
21 jumping lunges
15 plate to over...