17 Nov 2014 - Zercher squats!

 

A) Strength: Squat + Horizontal pull

Beginner

A1) Zercher squat: 3 x 10

A2) Horizontal pull

 

Intermediate / Advanced

A) Zercher squat: 5-8 reps @ 70-75% 1 RM (if known). Totalling 20-24 reps

A2) Horizontal pull

 

B) Advanced athletes only

6 x 15 seconds on : 45 seconds off

Front squat at 50% 1RM. Focus on fast and explosive reps

 

C) All Athletes

4 rounds:

1 minute : Max rep shoulder to overhead 50/40kg

30 seconds : Rest

1 minute : Max rep sit-ups

30 seconds : Rest

1 minute : Max rep back rack alternating lunge 50/40kg

30 seconds : Rest