Wednesday Workout: Zercher Squat, Push Press, and Toes-to-Bar

Strength

Zercher Squat 3 sets of 8; go light and learn the movement

WOD

Level 1

15-12-9 reps of each for time of:

  • DB Push Press (30/20# per hand)
  • Sit-up

Level 2

21-15-9 reps of each for time of:

  • Push Press (135/95#)
  • Toes-to-Bar

Notes

  • Hope everyone feels refreshed from the time off recently!
  • We’ll start up an 8-week “Games Open Prep” cycle starting on Monday.

14 thoughts on “Wednesday Workout: Zercher Squat, Push Press, and Toes-to-Bar

  1. Stuck in a hotel again.

    “Invert Burpee Cindy”
    20 AMRAP
    5 deadhang pull ups
    10 HSPU
    15 burpee

    11 rounds + 5 + 10
    60 pullups
    120 HSPU
    165 burpees

    Dumbbell meathead stuff in the gym later

  2. Zercher Squats: 1@95, 2@85
    WOD: 5:50 (lvl 2) PP@65#, T2B (textbook)
    Should have done the PP @ maybe 80-85#, but the reps psyched me out which always seems to be the case.

  3. up to 95# on the squats
    WOD: 5:20 @ 89# (should have just sucked it up and done 95)

  4. ZS @ 95, 115, 135
    WOD: 8:26 (115, 115, 95) just didnt have it today

  5. ZS: 57, 79 x 2
    WOD: 8:48 (21 @ 67#, rest @ 57#)

    This was the first time I’d touched a barbell in 2 weeks. Good to be back!

  6. ZS: 55, 65, 65
    WOD: 6:14 @ 55#

  7. ZS: 95#
    WOD: 6:16 @ 95#

  8. @home – ZS: 65#
    WOD: 6:45, 45#, k2c

  9. ZS- 95#
    WOD- 4:23 15, 12, 9 @ 65# (shoulder still healing)

  10. FS: 4×5 @ 205
    Wod: 5:50 rx

  11. On Saturday
    Zercher: up to 135#
    WOD: 8:29 @ 95#

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