Englishexpand_more

Lower body zercher squat

by bigugly1

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Summary

  • event_availableSeptember 7th, 2018
  • schedule54 minutes
  • equalizer26 sets,  289 reps
  • fitness_center38140 lbs

1. Zercher squatx8 50% set

  • Set 1: 10 x 135 lbs
  • Set 2: 8 x 185 lbs
  • Set 3: 8 x 225 lbs
  • Set 4: 8 x 275 lbs
  • Set 5: 8 x 315 lbs
  • Set 6: 8 x 365 lbs
  • Set 7: 4 x 365 lbs

Total: 13730 lbs

2. Chin upx8

  • Set 1: 8 x 220 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs

Total: 2160 lbs

3. Rack pullx8

  • Set 1: 8 x 275 lbs
  • Set 2: 8 x 315 lbs
  • Set 3: 8 x 315 lbs

Total: 7240 lbs

4. Rope pull overx8

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs

Total: 960 lbs

5. Leg ex one leg

  • Set 1: 20 x 100 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 20 x 100 lbs
  • Set 4: 20 x 100 lbs
  • Set 5: 20 x 100 lbs
  • Set 6: 20 x 100 lbs

Total: 12000 lbs

6. Back raise

  • Set 1: 10 x 100 lbs
  • Set 2: 8 x 100 lbs

Total: 1800 lbs

7. Ab wheel roll out

  • Set 1: 15 x 10 lbs
  • Set 2: 10 x 10 lbs

Total: 250 lbs