Posts Tagged ‘Zercher squats’

general warm up (10 minutes)

inch worms x 50 feet

windshield wipers x 20 reps

resistance band push ups x 15 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Zercher squats set up and light practice (Note: Use a barbell)

strength (20 minutes)

Zercher squats x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hanging Iron Boot knee raises x 10 reps

parallette L sit x max. time

general warm up (10 minutes)

double Adex club front swings x 50 reps

jumping jacks x 50 reps

dislocates x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

BTN sandbag  good mornings x 20 reps

resistance band baseball swings x 20/20 reps

Adex club lateral pull overs x 10/10 reps