Last night’s workout was a brutal one. By the title of the link, you can see for yourself it was challenging to say the least.

I used a specially designed thick bar for my zercher squats, working up to 325 lbs for 3 reps. In between a few sets I cranked out the essential glute ham raise. Most people do not realize that your hamstrings, glutes and lower back help provide you with strength in your squatting / deadlifting movements, and they also are responsible for speed in running drills!

I followed the zercher squats up with atlas stone lapping, which is a deadlift brought into the lap. These were done for 3 x 3 reps using a 260 lb atlas stone.

Next came my jumps:

squat jumps x 10 immediately followed by lunge jumps x 10 for 2 rounds.

I hit some more glute hame raises and then worked my grip hard with plenty of captains of crush grippers and some ab work as well. Although the workout was geared towards lower body, the zercher squats and stone lifts brought in plenty of upper body work.

As George Hacknschmidt said, “Real strength is All Around strength.”

Stay tuned for more behind the scenes workouts with me, No Rules Style!

–Zach–