Description
Thrusters and pullups. Three sets - 21, 15, and 9 - of each, alternating exercises.
Exercise Routine
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Start from a front squat position with the barbell in clean position. Explode up into a standing position, finishing with a press or push press. Return to a front squat position. This whole motion ...Start from a front squat position with the barbell in clean position. Explode up into a standing position, finishing with a press or push press. Return to a front squat position. This whole motion is one rep. (less)
Routine:
Set 1: 21 x 95 lbs
Set 2: 15 x 95 lbs
Set 3: 9 x 95 lbs
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Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 21 x 0 lb
Set 2: 15 x 0 lb
Set 3: 9 x 0 lb
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