Don’t Forget:  With Martin Luther King Jr. Day, the Warrior PT tent will most likely be on holiday hours.  Plan accordingly.

S/S/S:

Zercher Squat

5X5

Increase weight each set

Video courtesy of Rogue Fitness.  What is a zercher squat?
As described by Louie Simmons, Zercher squats are performed by setting a bar in the rack at about stomach height. Take the bar in the crooks of your elbows-use a towel or some padding- suck up a breath, push abs against your belt, step back and set up as if to do a squat. Squat down until the bar touches the tops of the thighs. Then stand up. Keep pushing knees out and butt back as in a box squat. Remember to try to keep as upright as possible and to keep the back tight, driving the head back and hips forward on the ascent. The bar will tend to pull you forward. These really work the abs, glutes, hams and BACK.

This is the first in the next set of movements for our new cycle.  If this is your first time doing these, feel them out, but make the 5 sets of 5 count.

WOD:

3 Rounds of for max reps of:

1 min of Butterfly Sit Ups

1 min of Dumbbell Hang Squat Clean Thrusters, 30/20

1 min of Assault Bike (Cals)

1 min of Dumbbell Renegade Row 30/20*

1 min of Rest

*Renegade Rows

Video courtesy of Strength Camp. 1Rep left arm + 1 Rep right arm = 1 Rep

Scaling Options:

BF Sit Up – feet anchored

DB Hang SCT – as needed

DB Renegade Rows – as needed

X-tra:

5xMax unbroken Strict Handstand Push ups

– 1 minute rest between sets