PARTIAL SQUATS:
(IN POWER RACK WITH SPOTTER BARS SET TO LIMIT SQUAT TO 1/3 OF FULL MOTION)
1 X 10 (LIGHT)
1 X 8 40 % 1 RM (REP MAX IN A FULL SQUAT)
1 X 6 50 % 1 RM
1 X 3 60 % 1 RM
1 X 1 75 % 1 RM
1 X 1 90 % 1 RM
1 X 1 100 % 1 RM
1 X 1 120 % 1 RM
1 X 1 130-140 % 1 RM
1 X 6-10 100 % (OF YOUR FULL RANGE 1 RM)

POWER CLEAN:
4 X 1 (4TH SET IS MAX EFFORT)
1 X 10 75 % OF 1 RM

RACK PULL WITH SHRUG:
3 X 8

OVERHEAD ROTATORS WITH PRESS @ HYPEREXTENSION:
3 X 10-15

CABLE SHRUGS:
3 X 10

BODYWEIGHT HAMSTRING CURLS:
3 X 5-8

HANGING KNEE UPS:
3 X 15