10/10. Switching around the upper/lower rotations. Good zerchers despite being sore from deads on Tuesday.
ATG Zercher Squat:
135×10
225×5
315×3
360×3
405×3
DE ATG Squats (high-bar):
315×2
315×2
315×2
315×2
315×2
315×6
Single-Leg Seated Leg Extensions:
50×10-10-10-10-10
DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×20
Rope Face-Pulls (two ropes, dropset):
100-90-80-70-60-50-40-30-20×10-100×20
CG Pulldown (various grips):
100×10-10-10-10-10
Cable Curls:
80-70-60-50-40-30-20-10-80×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes