Here's your Underground Strength Workout for Monday..... or, if you're gonna sneak in a workout today, this one can get done pretty fast, so crank it out before family festivities begin.
[youtube width="640" height="360"]http://www.youtube.com/watch?v=wKe6MHN-OPY[/youtube]
Add weight as the sets go on while keeping rest between each round minimal or even zero for at least a few sets.
10 Rounds
1A) Double Jumps x 2 (over hurdles, boxes, benches, etc)
1B) Snatch from Floor x 2
1C) Squats x 2 (use any back squat variation: sandbag, barbell, specialty bar, etc)
Doing this workout for time is optional. I prefer NOT doing it for time and focusing more on moving maximum weight with the best technique I've got, especially if you're practicing snatch technique as I am.
Post your weights used in the comments and if you go for time, post your time for "10 rounds" as well.
Below are videos of our Football guys using just the jumps and squats as part of their lower body day. Adding the snatches will change this workout BIG time. The blend of jumps, olympic lifting + power lifting will make these 10 rounds feel brutal.
[youtube width="640" height="360"]http://www.youtube.com/watch?v=RqUGaKsi1vE[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=pOH4X9SZvW0[/youtube]
Get after it
--Z--
Recommended Resources:
Underground Strength Cert in Washington
8 Responses
Just hit up the workout and it was a killer. I don’t have a barbell at the house so I sub’d double kettlebell snatches and double front squats with the 53’s. Thanks Zach.
nice work, homie
I did a variation of this yesterday for a leg workout as follows.
warmed up
Box Jump x2 (30 in)
Dead Lift x2 (225)
Squat x2 (225)
RDL x2 (145)
10 rounds with 1 minute rest between sets. It was definitely quick and effective. This week I am going to throw the snatch in.
Nice little mix of simple yet effective exercises!
Dude hit
cambered bar squat 315 x 2×10
Snatch 155 x 2×10
Jumps 2×10
15 min
Great training session for Easter.
Jim, VERY strong & impressive, U just fired me UP!!
what can of squat bar is that and where can i get one? Really never seen one before except in your videos…whats the difference or benefits of it compared to a regular bar…just wondering for personal knowledge. Thanks! Zach!
ps..bout to hit this up at my house!
PSS Bodyweight Bodybuilding was awesome! Killed 4 months (beginners phase + phases 1-3) of it!
Did this workout with a slight variation.
2 snatches at 135 2×10
over and back box jumps 2 feet high 2 feet wide 2×10
and 2 front squats at 185 2×10
Definitely and energizing workout to get in do work and get out!