SWOD
De-load Week
Zercher Squat
Warm-up sets: x5 x3
Work sets: x5 x5 x5 (work up to a heavy 5 but not a 5RM)
Rest time: 2.5 minutes b/w sets
Barbell Shrugs - x10
ss w/
Ring Dips - x5-10 (add weight if needed)
Complete 2 sets of the above sequence w/ 1-1.5 minute rest b/w sets
CWOD
Power Snatch x 15 reps
Weight: 147#/103# - Cut-off is 3 minutes.
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Zercher Squat
7 comments:
Zercher Squat:
warm up: 60 and 70kg
work: 90x5, 100x5 and 105kg x5
barbell shrugs ss w/ ring dip x 10each x 2 sets
80kg x 10 / ring dips w/ 24kg kb x 10
2nd set did the last 3 reps without the kb.
cwod: 15 reps. did the last 12 with 135#.
Thank's and have a good day!
Zercher Squat
Work sets: 185x5 195x5 205x5
"UGHH, Knees were cracking and lots of pain in the biceps!"
Barbell Shrugs - x10 (145lbs)
ss w/
Ring Dips - x10 (25lbs)"Really felt the dips in my pecs today!"
CWOD
Power Snatch x 15 reps (2min) "I got 10 unbroken, last 5 form got ugly!"
Was outdoors at the park (after coaching my group), so used the two 24kg KBs I had in the trunk.
3x8 double 24kg KBs front squats, 1min rest.
Super set, 10 shrugs 5 presses.
15 snatches per arm
Thank you.
Zercher Squat
WU 5x110 3x132 2x154
WS 154,174,198
Shrug 220, Tan Band Ring Dips 6 Reps
,zercher squat 77,87 worksets 99,109,114, barbell shrugs 121, ring dips did 5 each rd.
zercher squat
WU:45/65/95/115
115/115/115
shrugs/ringdips
65# shrugs/ static holdsx5
power snatch
WU:45
65# DNF 10reps
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