Monday - Zercher Squat

The Zercher squat is simply a barbell squat where you hold the bar in crook of your elbows. You just rack the bar in the squat rack or power rack lower than usual, scoop the bar up with your arms and start squatting.  We like this squat because it seriously reduces compressive load on the spine while still working the legs and also working the arms.  It especially puts the core to work stabilizing the load.  In addition, the body is worked in a slightly different way which allows us to max out every other week without overdoing it.

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Zercher Squat
3-3-3-1-1-1

WOD
Elizabeth
21-15-9 reps of
Clean 135
Ring Dips

Aim for less than 15 minutes.  Reduce reps or weight as needed.