Hope yesterday was awesome for you, whether you enjoyed Thanksgiving or not 🙂
I'm inspired to tear up the Underground today, and after lots of great food yesterday, my energy levels are soaring!
This workout was inspired by Dan Cenidoza, a BEAST from Maryland, who was inspired by Dan John for this particular workout.
It's basic, but NOT for the faint of heart.
The more I write and the more videos I put out, and the longer my Underground Strength Gym evolves, I keep learning...
This is not arrogance.
This PURE Fact.
Most people do NOT want to train hard or engage in the TYPE of work required.
This workout is downright brutal.
But, it's not for everyone.
1) Clean and Press with barbell:
Reps: 2, 3, 5, 8, 10, 8, 5, 3, 2
2) Farmer Walk with Kettlebells:
Take a walk for as far as posisble with the Kettlebells for 10 Minutes.
Now walk them back.
Walking back will likely take longer than 10 minutes 🙂
Your traps will be rocked for days so be sure to perform active recovery for the upper back the day of and the days after.
In addition, include restoration such as massage, contrast showers and hot compress.
Good luck!
--Z--
PS: Want more workouts to become a Beast?
This is for the few who dare to enter such a training zone:
http://www.undergroundstrengthmanual.com/beast/
9 Responses
Z,
Dude that workout looks killer!!!
I’ll be testing this out ASAP
PEace
AT
That sounds pretty beastly indeed!
Does the weight change for the clean and press or does it stay the same for all reps?
Keep on rockin’ brotha!
Zach,
You dig up some of the best pics. Those cheeks are more impressive then most of biceps I saw at the gym today:)
Mike
Matt
I used 135 for all my sets and took a wider grip than normal which helped my technique
I have crap skills in the o lifts but I just wanted 2 keep rippin shit off the ground
My back, shoulders, traps and forearms were hammered after the power clean and press, 135 lbs all the way through
–Z–
im gonna crank this workout soon, giv u guys feedbak then
dudes this workout kicked my traps 2 shreds!! can barely lift my arms lol, zach do u recommend n e specific recovery methods?
Joe, ha ha
do band pull aparts several times through the day to pump blood into the upper back, shoulders and arms
you should always do active recovery work, especially if experiencing soreness
movement is critical, so stay active bro and send blood to the area!
Hey great going man. This video is a killer. I will be trying this out ASAP. My personal trainer from Carlsbad will be source of motivation for me to get going. Thanks guys!
Good stuff, brotha. Another good one – one I’m sure you do is keg loading.
My buddy has a setup with a large box, and we put 2 tires on top – ends up being about chest height. Set the keg on it’s side, grab on each end, hip snap that mofo, pull hard w/the upper back, and almost throw it onto the tires. Put it back down. Repeat until you scream.
I love it b/c it gives you a lot of the benefits of the o-lifts (that pic you posted is what made me think of it) w/out needing the technique. Load it up heavy, go for reps, and build work capacity like fool.
More awesome stuff. Man this is fun. 😉
Keep up the good work, man!
Wiggy
http://www.workingclasscardioworkout.com
http://www.workingclassfitness.com