Tag: Zercher Squat

Heavy Thrusters

Spent all day cleaning and doing laundry, so went to the 5:30pm class.

Warm-up

10:00 AMRAP

  • 30 PVC Pass-thrus
  • 40 Zombie Kicks
  • 50 Mountain Climbers

Nice and easy, not really pushing for the most rounds/reps. I think I got into a 4th round.

Strength

1RM Zercher Squat

Started with 5 at 135# and 2 at 185#, then 1 rep at 215#, 235#, 255#, and 265#. I was starting to really feel it on my back, so I stopped there. Lots left in the tank though. Beat my front squat 1RM by 10#.

WOD

21-15-9

  • Thrusters (115#)
  • Hang Power Clean (115#)

The Rx weight for men was 135#, but that would have killed me. I was able to get a nice intensity with 115# and finished in 8:42 for a solid time. I split up the first round into 11 and 10 for each movement, then went 5-5-5 on thrusters and 9-6 for the cleans, and finally 4-3-2 to finish off thrusters and did the cleans unbroken. I really tried to focus on popping my hips in the thrusters to get that weight flying off my shoulders.

Finisher

10-9-8-7-6-5-4-3-2-1

  • T2B
  • KBS (53# KB)

The finisher was as tough as a lot of WODs! Not used to doing those American Kettlebell Swings since we always do the Russian variation. The American swings are a lot more taxing on the cardio side of things.

My 33rd

The left side of my back is still swollen from landing on it in a basketball game on Sunday. Doesn’t exactly feel the greatest either. Today is my 33rd birthday and Matt decided to start a new tradition at Survival Fitness for birthdays instead of doing birthday WODs. You have to do your age in burpees at the beginning of class while everyone else watches. I knocked out my 33 in 1:10. Booyah! I even got the first 10 in 18 seconds which is a new best as far as I know. Got to skip the warm-up because I couldn’t breathe and was pretty warmed up. 🙂

Strength

5×3 Zercher Squats

I used 135#, 155#, 175#, 195#, and 225#. Last set didn’t feel the greatest with my back issue, but got it done.

WOD

EMOM do 5 Burpees (except the first minute, where you got to do reps of the WOD)

  • 100 Russian KBS (53#)
  • 100 Box Jumps (24″)
  • 100 Goblet Squats (53#)

I was flying until I got to the goblet squats. Was a minute ahead of the best pace of the day after box jumps and was done in less than 9 minutes with enough time to get 3 goblet squats in. From there I just died. It was a struggle to finish and I got done in 17:56. It was taking me around 22 or 23 seconds to knock out the burpees towards the end, that’s how dead I was. We were allowed to take an entire minute off if we wanted and I probably should have to rest up and come back strong, but I really wanted to keep going. I didn’t feel very good (sicky) after this one was over.

Lot’s of stuff that did some work on the back, so it’ll be interesting to see how I feel tomorrow.

Zerchers

My legs were fatigued all day yesterday, but felt fine this morning. Went in for the 9am class.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Zercher Squats

First time for these. Felt a little odd for the first few sets, but started to get the hang of it. I ended up using the same loads I had used for 5×5 front squats 3 weeks ago: 135#, 155#, 175#, 195#, and 215#. Hit 5 reps on each and the last set was tough. Might have had another 5 or 10 pounds in me, but I’ll take it for my first time.

WOD

5 Rounds

  • 21 Over the Box Jumps (24″)
  • 16 Weighted Lunges (45# DBs)
  • 9 Front Squats (45# DBs)

This was a hell of a leg killer and even after the first round I had to really concentrate on every box jump to make sure I got up there. Did my best not to take any rest breaks, but did have to put the DBs down between lunges and squats in the 3rd and 4th rounds. Finished in 13:58, which feels good since grabbing the 45# DBs is on the edge or past my limits.

Finisher

  • 10 -> 1 Ladder of T2B
  • 20s Spider Plank

Did all of the T2B unbroken. First time doing spider planks and those are tough. My legs were pretty shaky after the WOD.