well for bench:
normal bench press, then close grip bench (hands have to be within 15" of each other and elbows have to be tucked in when benching), and pause bench (have to hold the bar down 4 seconds before pushing back up)
for squat:
normal squat, then pause squat (same thing, your thighs have to be at a 90 degree angle and hold it for 4 seconds before coming up), and then front squat (have to hold the bar in front of you, i hate this one because your wrists always end up in pain if you have a lot of weight on the bar)
for power clean:
normal power clean, then hang clean (the bar doesn't reach the ground when you clean), and then deadlift
there's also random things sometimes tossed in like roman deadlift (bar never reaches the ground, it's a great hamstring workout), and overhead lunges, etc. |