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Zercher Squats, Rings, Ropes and fun October 25, 2007

Posted by Jacob Sondergaard in Todays Workout.
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Thursday, October 25

This morning was the time for some real strength training.
Take a look at this video containing zercher squats, roll-outs, rings and ropeclimbing and some one-arm-pushups.

The roll-out really blasts the abdominals. Gives instant DOMS afterwards :-)

The crew are some of my friends who team up twice pr. week for some serious workout.

Here is the entire workout

  • Zercher Squats

    • 5 x 60 kg
    5 x 60 kg
    5 x 80 kg
    3 x 100 kg
    2 x 110 kg
    1 x 120 kg

    This exercise is just great for inducing overall strength. Teaches you correct spine posture while lifting, especially the thoracal spine gets loaded and forced into extension. My good friend Kenneth Jay made me aware of this exercise, thanks!
    Every time the weights got picked up from the floor.

  • Roll-outs

    • 2 on the right arm. The ROM could be better, that must be the way to progress. It is incredible tough for the abdominals.

    Thereafter we were playing around in the ropes and rings with different moves :-)

    Tuesday, October 23


    Included 2 x running with 2 hours between.

    Time: 16:27
    AVG HR: 172
    MAX HR: 181
    ——————-
    Time: 23:03
    AVG HR: 167
    MAX HR: 185

    :-D

    Comments»

    1. Franz Snideman - October 26, 2007

    dude, that workout video was highly INSPIRATIONAL!

    I’mm adding Zurcher’s to my training program tomorrow!

    thanks!

    2. Jacob Sondergaard - October 26, 2007

    Great Franz.
    Hope you will enjoy it.
    I have just bought some jumpstretch –> one-arm pullups training :-D

    /J

    3. Franz Snideman - October 26, 2007

    Awesome…can’t wait to see the video on that!

    4. mark reifkind - October 27, 2007

    great video and workout jacob! I love zerchers. You should try decline zercher situps for the best ab exercise there is. you put a decline bench in front of a power rack and zercher the bar out as you sit in the top position. then lower back about 30-40 degrees( cant go TOO far or the bar will roll up to your chin,lol!) and then come back up.
    there is CONSTANT ab tension from start to finish. my best result was 225 for 3×3.ouch.

    5. Jacob Sondergaard - October 28, 2007

    Franz: There you go :-)

    Mark: Thanks a lot :-)
    I will DEFINITELY do those zercher situps, sounds just outrageously tough with 225 for 3 x 3, wow. Is it in kg or lbs. In either case it is impressive, you are truely a beast. I admire you overall athleticism.

    :-) Jacob