Wednesday 110119

Skill

Zercher Squat

5 – 5 – 5

Today we will work on a squat that will be completely new to many of you. Check out the video below and we'll talk more about it tomorrow!

WOD

2:00 Power Cleans, 95#/65#, 1:00 Rest

2:00 Double Unders, 1:00 Rest

2:00 Pull-ups, 1:00 Rest

2:00 Sit-ups, 1:00 Rest

2:00 Kettlebell Swings, 55#/35#

Total reps for each movement will be recorded, score is total reps for the 10:00 of work.

 
Ken, one of Evolve's newest athletes – and one of the three who got their first muscle-up on Tuesday! Congrats also goes to Trevor and Anthony on their first muscle-ups as well!!!

Below is a video of the Zercher Squat. For the Zercher, you hold the bar in the elbow joint rather than on the shoulders for the back squat or the rack for the front squat (see video below!). Initially it's a little uncomfortable to hold the bar here, but a little bit of practice will help! There are 2 ways to set up the Zercher Squat. One way is to deadlift the bar to you thighs, then adjust your arms to cradle the bar. The other is to simply take the bar out of a low rack. Today we'll be pulling the bar out of the rack. This will be more of a skill session than a strength session with a focus on getting comfortable with the movement. Don't worry though, you guys will get your chance to see how heavy you can go a little down the road!