135 pound Back squat, 50 reps
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
65 pound Shoulder-to-overhead, 30 reps
or Trainers' choice
"For squatting, I hate the Zercher squat. Hate it. It kills me, but I've always noticed that my human inner tube seems much powerful after doing these squats. This is that odd internal pressure – talk to a martial arts person for more details.
Also, holding the bar in the crook of the elbow is callusing for the ages. I've also experienced, as many other brighter people than me have, like Pavel, that the Zercher squat demands a kind of moving mobility that has to be experienced to understand. If you hate Zerchers, you're probably doing them right."
Dan John at T-Nation
I assure you I am not screwing off at work reading T-Nation - James