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“Training Is Supposed To Be Fun! Do What You Love & Love What You Do”

- Zach Even – Esh -

1) Warm Up As Needed

2) Bang Out 1 Round of A Light Kettlebell Combat Complex

3) Light Practice of Complex x 3 – 4 sets x 1 – 3 reps: Snatch From Ground, Hang Snatch & Behind Neck Jerk

4A) Snatch: 8 x 1 rep from ground, 1 rep hang

4B) Hurdle Jumps 8 x 3

5) Trap Bar Deadlift: Work Up to 3 x 2 – 4 reps heavy

6A) Dips 4 x submax

6B) Band Pull Aparts 4 x 25

7) Grip + Abs 3 – 5 x each

Post Your Training, Weights, Comments Below….

Pursue Excellence & Live The Code

–Z–

Recommended Underground Strength Resources:

New Date for Underground Strength Coach Cert HERE

Level 2 Cert HERE

Austin Cert Here

Kick Ass Bodyweight Training Course HERE

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Category: Announcements, Articles, freak strength friday, muscle building, old school strength, Strength Building, Videos, Zach's Workouts Tags: certification, deadlift, freak strength friday, olympic lifting, passion, snatch, underground strength coach, wod, workout of the day.

4 Responses to Underground Strength Workout Feb. 8, 2013

1. Gabri says:

   February 8, 2013 at 2:31 am

   Hey Zach! I have a little question for you:

   During my warm-up i do band pulls apart, face pulls and shoulder dislocations, and my training is usually very balanced in a pull/push way.

   But, if i want to do some extra work with some dips, or to do some weight push training before my workouts, what exercise should i combine it with to keep my shoulders healthy?? Band pulls apart, face pulls, light inverted rows?

   I am asking this to you because i used to have my shoulders injured, and now that i balanced my training i feel much better.

   Thank you for your help Zach, i love your passion!

   Reply
   • admin says:

     February 10, 2013 at 7:40 pm

     yea bro, lots of band pulls, ring face pulls, scare crows and plenty of mobiliy for shoulders!

     Reply
     • Gabri says:

       February 11, 2013 at 2:18 am

       Thank you Zach!

       Reply
2. Randy says:

   February 10, 2013 at 7:48 pm

   Thanks for the WOD, I modified it to plug in BB complex. Please keep them coming.
   Warm-Up
   400m + Band walks + Dynamic Drills
   1) Moderate Intensity KB Complex, Non Stop, Mod-Heavy (If you set down the KB 5 burpee penalty)
   A) 1 Arm Swing x 6 / 6
   B) 2 Hand Swings x 12
   C) 1 Arm Row x 6 / 6
   D) Snatch x 6 /6
   E) Clean & Press x 6 / 6
   F) Goblet SQ x 6
   G) Reverse Lunge x 6 / 6

   SWOD
   3-5 rounds to find our 1RM complex
   2A) Barbell Complex (3-power clean, 2-FS, 1-PP)
   2B) Hurdle Jump x 4

   Mobility PlugIN -Band Pull Apart 2 x 20

   3 rounds sub max effort
   3a) HSPU
   3b) Rope Climb

   HIT Happy Hour
   5) 10,8,6,4,2
   Wall Ball 20/14
   SDHP (Barbell or KB) RX 95#/65#

   6) band pull apart / stretch

   Reply