Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet shoulder-width apart. Squat as low as you can without losing the arch in your lower back. Then come up explosively and press the bar overhead. Lower it back to your shoulders. That’s one rep. If you’re new to thrusters, use an empty barbell to start. If you’re more experienced, use 95 pounds.
Hang from a bar with hands outside shoulder width and palms facing forward. Squeeze your shoulder blades together as you pull yourself up until your chin is over the bar. You may alternate your grip each round if you like (switching to chinups, for example).
Stand with feet hip width apart and the weight on the floor. Grasp the handle with two hands, both palms facing you, and, keeping your lower back flat, extend your hips to raise it off the floor. Take a deep breath and bend your hips back, allowing the weight to swing back between your legs. Explosively extend your hips and exhale—allowing the momentum to swing the weight up to eye level.
DAY II >>> [PAGE 3]