"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
[youtube width="640" height="360"]http://www.youtube.com/watch?v=XkSgG3kPyOI[/youtube]
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
[youtube width="640" height="360"]http://www.youtube.com/watch?v=zJbKh-uRtEQ[/youtube]
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--
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Gabri says
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!
admin says
yea bro, lots of band pulls, ring face pulls, scare crows and plenty of mobiliy for shoulders!
Gabri says
Thank you Zach!
Randy says
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