a) Hold a 45 lb barbell in your hands and stand with feet a little wider than shoulder distance apart.
b) The barbell will be "hanging" from your straight arms at about the upper thighs.
c) Explosively pull the bar upward toward your head as if performing a rapid upright row.
d) After the bar has begun to move up, drop your body under it and roll the bar and wrists backward so that they come to rest on the upper pectorals.
e) You will be in a partial squat if positioned properly, cusioning the fall of the bar with the legs.
f) Stand up while holding the bar across the upper pectorals with the wrists flexed back and elbows forward. The extention of the legs should be in an explosive fashion so that some momentum can be used to push the barbell overhead.
g) As the legs come to full extention, begin to push the arms to full extention overhead until the elbows are locked out. Pause in that position with the knees and elbows tight.
h) Lower the barbell to the chest slowly, pull the elbows back and drop and then barbell back to the starting position.
I) Repeat as prescribed.
