A fitting phrase for today!
Apparently the humidity whore just couldn’t stay away from her boy toy, Philadelphia. Humidity. You just can’t seem to get away from it. It is like that guy or girl at the party who goes on and on about how he or she is an artist and doesn’t think a job is a good idea until he or she finds his or herself, or talks endlessly about stamps or something else inconsequential, like the Philadelphia Phillies.
Enough complaining, some brave souls came out today, braving the elements and the hellish work which was required of them today. Today’s focus was on volume, both in the strength portion and also the WOD. A lift that we have never done, the strength portion of today’s class called for the Zercher squat. The Zercher squat is good for two reasons. One, as the bar does not rest on top of the back, weight bearing pressure on the spine is lessened. Two, this type of squatting stresses the posterior chain (hamstrings, glutes, spinal erectors, lower back) a bit differently from the more traditional high bar and low bar back squat. A good thing if you find that your squat maxes are stagnating.
Textbook form for the Zercher Squat courtesy of Morgan the Destroyer.
Once our squats were finished we hit a 20 minute grinder, AMRAP style! The movements included in today’s WOD were movements that I have found are especially taxing on the cardiovascular system. Besides the gross weather, what did you think? What was the most challenging part of the WOD?
Keep hydrated throughout the day, both before and after your workouts.
Terpak
Strength
5 reps of 45% of 1RM DEadlift
5 reps @ 50% of 1RM “
5 reps @ 55% of 1 RM “
WOD
20 min AMRAP
15 Box Jumps (24″/20″)
30 KB Swings (20 kg/12 kg)
45 Double Unders
400 meter run.
