CFDC
Zercher squats 5 x 5
145, 165, 175, 185, 185
Then, 3 x 5 Single-leg floor touches (SLFTs)/leg
45, 45, 45
Partner metcon: As team of 3, complete AMRAP in 10 minutes of:
Farmers carry (70kg)
Ab-mat sit-ups
Plank-to-squats
Notes: More squats! This time, the workout called for "Zercher" squats. We used this same format back on 18 Dec 11, but I worked heavier this time around. The movements places brutal demand on the upper and lower back. The difficulty is in maintaining an upright torso. I stopped at 185# because I could feel my torso starting to lean forward, which corresponded with some upper back rounding and loss of midline stability. SLFTs didn't seem like a huge deal at the time, but they left my glutes absolutely destroyed. Metcon was pretty fun, too. I enjoyed the farmers carries and felt as though my grip was strong on the kettlebells. Probably a good movement to incorporate on a more regular basis.
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