Sunday Strength, Sept 10/17

Sunday De-Load

This is a de-load week for lifts, focus on technique and ROMWe 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...

1. "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.
2. Zercher lifts will build the traps, strengthen the abs, increase glute and quad activation, improve the front squat, and even work the biceps.
3. 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

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Focus:

Deload day

5 reps @ 40%5 reps @ 50%5 reps @ 60%ofBench PressBack SquatShoulder Press.

Workout Of the Day:

On a 30 minute clock

DEATH BY Zercher Axle carry x 40ft

Men and women start with an empty axle barMen 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

From Rack6 Squats per Minute @ 155/105.

Cash Out:

Coaches Choice.Check back each night at 8pm for the next days WOD.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

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