9/10. Tried some atg zercher squats for the first time in, I believe, years. Felt really good. Going to utilize these as my main squat movement for a while and use back squats for speed/assistance.
ATG Zercher Squats:
135×5
225×5
315×5
405×3
315×5
225×5
Shrugs:
315×10
405×10
405×10
315×10
Seated Leg Extension:
150×20-20-20
Rope Face Pulls (dropset, two ropes):
50-40-30×20-20×30
OH Cable Curls (dropset):
20-17-13-10×15
Hammer Chins:
bw ×10
bw ×10
Wide-grip Pullups:
bw ×15
Hanging Scapular Retractions:
bw ×10
bw ×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes