Today was my first encounter with Zercher Squats -- an old strongman exercise -- but it was love at first sight. These barbell squat variations are much kinder to my spine, and allow me to pile on the weight. They're also kinder to my wrists than front squats.
Zerchers are known to murder the skin in the crook of your elbows, but thankfully, our gym has fat bars, which helped my puny, sensitive arms stay scratch-free.
3 rounds for time:
- 200 meter sandbag sprint (i.e., run while carrying a 50-pound sandbag on your shoulders)
- 10 sandbag hang cleans & overheads (i.e., clean the sandbag to your chest, and then press it over your head -- that's one rep)
I love this stuff.