Zercher Rack Work

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    Just started the boys on Zercher Rack Work on Monday. 6 sets of 3 reps

    4 week Cycle

    The Weight doesn’t change from week 1 to week 4 the pin will go down 25 mm each week or one pin position in the Boss Rack . We are using the 2 inch thick bar but you could use the Olympic Bar. Lock the lower back in and concentrate on pulling your hips though at the top.



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