For all three exercises, beginners should use a 45– to 65- pound weight. Intermediates can use 95–115 pounds.
1. OVERHEAD SQUAT
Grasp the bar with hands double shoulder-width apart and press it overhead. Stand with feet shoulder-width apart and toes pointed outward. Bend your hips back and squat as low as you can without losing your back’s arch.
2. FRONT SQUAT
Set up as you did for the barbell thruster on Day I but perform only the squat, not the press.
Grasp the bar with hands as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder- width apart and toes pointed slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Extend your hips to come back up.
DAY III >>> Page 4