Dec 27th.today's training:
warm up: bands, pulleys, Indian clubs and jump rope.
Zercher Squats: WTF, 2"fat bar with 100lbs for 2 reps full range for 12 sets with 30 sec. rest.
3x6min long cycle 12kg sets for speed. 7-8 reps per min.
10 mile bike ride: it was a warm day for a change.
Zercher Squats were the brain child of powerlifter Ed Zercher, who in the 1930's had no rack to perform squats but come up with a lift that you could take a heavy weight from the floor and perform a squat using you body as a stand.What a concept! So we have come long way in making it easy to perform back or front squats, but we are not that functional to move a weight out of comfort zone and perform exercise. Anyway as an supportive exercise for GS sport, Zercher squats are a must.
Dec. 26th.
Today's training:
2 mile easy run:
40 pull ups
100 pushups
200 situps
300 squats
no time today.
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