This is a de-load week for lifts, focus on technique and ROM
We start Cycle 3 next Sunday
But fear not the met-con is a Stouty strongman special
The Zercher Squat/ Hold
Here’s what you need to know…
- “Zercher” refers to the location of the barbell during lifts. Hold the bar in the crook of your elbows and squat, deadlift, hold, or carry it.
- Zercher lifts will build the traps, strengthen the abs, increase glute and quad activation, improve the front squat, and even work the biceps.
- Drawbacks include restricted breathing, discomfort, and risk of a rounded lower back during the deadlift. But these “problems” can be beneficial for us to see holes.
Sunday September 10, 2017
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Workout Of the Day:
On a 30 minute clock
DEATH BY Zercher Axle carry x 40ft
Men and women start with an empty axle bar
Men add 20 pounds per minute. Women add 10 pounds per minute.
Continue to complete a 40ft carry EMOM until you cannot finish the carry within 60 seconds. Unlimited drops allowed
Rest 2 minutes after you are out, then
Death by Back Rack Lunge
6 Squats per Minute @ 155/105
Check back each night at 8pm for the next days WOD