Thursday 5.08.14

: Zercher Squats 5-5-5-5-5

WOD: "Randy"
For time:
-75 Power Snatch (75/45#)

Compare to 6.25.13

Post weights and times to comments.

Workout Goals: For the strength, I've been waiting to introduce this Squat, now seems like as good a time as any. Originally done from the floor or low rack, the Zercher Squat requires that you hold the barbell in the crooks of your elbows. We will take it from the racks.  The Zercher is easy on the wrists, elbows, and shoulders. Zerchers are hard on the inside of the forearms, but it is just pain, you can deal with it, especially if you wear a long short or sleeve. Zerchers work your midsection very intensely. When the load is held in the front your diaphragm has to work extra hard to stabilize your spine and your whole midsection has to get on with the program. Try today's workout just to get a feel of it, we can push ourselves harder next time.

For the WOD, the weight is light, but that means many people tend to break form, especially in the later reps.  If you let your back round, instead of arched and tight, you will feel this in your lower back the next day.  Don't sacrifice form for a faster time.  If you feel you form slipping, remember to get tight before you lift the weight off the floor for the next rep.  If you use a 35# bar with 5# plates, then the bar just needs to travel past your knees each rep, instead of all the way to the floor.

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