cesimpson

As the title suggests, this morning’s workout was a bit harder than I anticipated it would be. The one part that was actually easier than what I thought it would be was the Bent Presses. I originally planned to just do two sets of 5x w/ my 16kg KB. Once I got the movement smooth (push hips way back), the first set felt so nice I switched to a 50# dumbbell for the second set. Had the first part of the workout not eaten so much, I probably would have tried a third at even more weight. Maybe next time.

One nice thing, I did get my first barbell TGUs today. That was satisfying (though resulted in a few strange looks from the woman doing the dog in the corner). ~shrug~

2x

@ 115#

5x Bent Over Barbell Rows

5x Power Clean & Press

@ 16kg KB

30x 2-hand Swings

2 min. rest while changing plates

@ 135#

5x Bent Over Barbell Rows

6x Squat Clean & Jerk

@ 16kb KB

30x Snatches (15x ea. arm)

2 min rest while changing plates

@ 185#

10x Zercher Squats (bar all the way to the ground every rep)

@ 16kb KB

30x Clean & Press (15x ea. arm)

Then, 2x

• 10x 45# Barbell TGUs (5x ea. arm)
• 30x Step-up onto ~18″ box w/ 50# DBs in Farmer’s Carry (15x ea. leading leg)
• 10x Bent Press @ 16kg KB (5x ea. arm) (50# DB 2nd time)

I found out recently that Ed Zercher - the man after whom the Zercher Squat is named - is from St. Louis. Hometown pride is enough a reason to add the Zercher to my regular squat rotation - nevermind it’s a fantastic lift.