CFDC
Zercher squats 5 x 5 (perform 10 tempo bulgarian split squats/leg between each set)
125, 135, 145, 155, 175
Metcon: 21-15-9 reps of:
Dumbbell hang power snatch (L)
Push-ups
Dumbbell hang power snatch (R)
Hollow rocks
7.59
Notes: A strong finish to an otherwise subpar week of training. First time performing zercher squats. In a zercher squat, the barbell is cradled in the arms with fists pointing upward. The torso remains upright and the difficulty is preventing the upper and lower back from rounding. Very similar stimulus to the safety-bar squat. I really pushed the envelope on the last set at 175#, so there was some rounding in the upper back. Also, the tempo bulgarian split squats were more than just a throw-in between sets. Holding for two-count at the bottom was absolutely brutal toward the end of each set. I've done a ton of one-legged work this week between barbell lunges, split jerks, and bulgarian split squats.
The metcon was a great length. I really worked hard on the dumbbell snatches and used a 45# dumbbell. I was also pleased with my push-ups, which seem to be improving. I don't care for hollow rocks during a metcon, but they definitely reinforce proper positioning. This reminded me of an old school CFDC workout with a long warm-up, dedicated strength work, and sprint metcon.
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