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08/04/16 – “Zercher Up!

For Loads:

  A: Pausing Front Squat: 1 - 1 - 1
  • Quickly build up to your max for the day
  • 3 FULL seconds hold at the bottom
  • Remain fully active at all times.
  • Compare to 22/02/16
. B: Front Squat: 3 x 2 @ 90% of best lift above.
  • No pauses needed
. C: Zercher Squat: 3 - 3 - 3
  • The Zercher is where the bar sits in the nook of your elbows.
  • Different type of squat today. All the usual points of performance still apply (full depth, upright torso, etc).
  • Drive the knees out to ensure you don't have your elbows collide (if you are properly upright you won't anyways).
  • Take some familiarisation/warm up sets before hitting 3 heavy sets at the end. Record this last three sets.
    .   . Post all loads to Beyond The Whiteboard. pic.8:4:16

scores.7:4:16

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Work out of the day
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