9/10. Zerchers felt great. Nice speed work.
ATG Zercher Squats (training max: 480):
135×5
225×5
335×3
385×3
430×3
DE ATG Squats (high-bar):
315×2
315×2
315×2
315×2
315×2 (long pauses)
Single Leg Seated Leg Extensions:
50×10-10-10-10-10
DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×10
Rope Face Pulls (dropset, two ropes, pulling from high pulley down to waist):
30-50-70-90-70-50-30×15
Seated Lat Pulldown Machine (dropset):
110-155-140-125-110-95-80-65-50×10
Single-arm Cable Curls:
20×10-10-10-10-10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes