10/10. Great session. Moving zerchers into the ‘main squat movement’ slot for a while, and doing high-bar atg squats for speed work. Felt tremendous.
ATG Zercher Squats:
135×10
225×5
315×5
355×5
405×5
DE ATG Squats (high-bar):
315×2
315×2
315×2
315×2
315×2
315×2
Single Leg Seated Leg Extensions:
50×10-10-10-10-10
Shrugs:
315×10
405×10
495×10
585×10
495×10
405×10
315×10
Rope Face Pulls (two ropes):
50×15-15-15-15-15
Wide Neutral-grip Pulldown (leaning way back):
150×10
150×10
150×10
150×10
Single-arm Cable Curls:
20×10-10-10-10-10-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 60 minutes