What’s your “desert island” exercise? The one you’d rely on for the rest of your life if you could take only one with you? Ask any top trainer, and most will opt for the so-called “King of All Exercises”: the back squat.
The thruster, however, may be the wiser choice. Combining a front squat with an overhead press, thrusters give new meaning to the concept of the compound, multi- joint exercise. Work this move with heavier weight and lower reps for head-to-toe strength and power, or lighten up the load and do higher reps at timed intervals for the best HIIT workout of your life. The following four-step approach will show you how it’s done.
THE MOVE
1. Stand with your feet shoulder-width apart, your lower back tightly arched, and the barbell in military press position with your hands no wider than the outsides of your shoulders.
2. Keeping your head and chest held high, push your hips back and descend into a below-parallel squat.
3. From the bottom position, explode back to the start position as hard as you can, using your momentum to simultaneously press the bar over your head.
4. Finish in a standing position, with the barbell over and slightly behind your head, then smoothly lower it and descend into another squat in one continuous motion.
BY ROB FITZGERALD
Thrusters @ 175
1x9=9
2x5=10
Thrusters @ 135
5x2=10
full ROM pull ups @ 75
3x2=6
2x4=8
1x9=9
Last edited by beasty boy; 11-16-2015 at 07:06 PM.
Thrusters @ 150
2x10=20
Thrusters @ 145
2x1=2
Hand Stand Push Ups
5x1=5
full ROM Pull Ups @ 80
3x1=3
2x1=2
1x4=4
full ROM Pull Ups @ 75
3x1=3
2x1=2
1x7=7
miscellaneous Pistol Squats
Last edited by beasty boy; 11-20-2015 at 12:14 PM.
Front Squat @ 225
1x3=3
5x1=5
4x1=4
3x2=6
Push Press @ 185
1x8=8
Push Press @ 175
1x3=3
Push Press @ 180
1x3=3
Thrusters @ 145
5x5=25
full ROM Pull Ups @ 85
3X1=3
1X1=1
full ROM Pull Ups @ 75
3X1=3
1X1=1
full ROM Pull Ups @ 65
3X1=3
2X2=4
1X2=2
Today weighted pull ups were slightly difficult because of the rainy weather, a wet bar and heavy wet clothing. Id normally breeze through waves in this weight range, but today I actually struggled through it. Ill probably do pull ups again on Monday