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Zach Even-Esh

Blog » Underground Strength Workout Feb. 8, 2013

Underground Strength Workout Feb. 8, 2013

by Zach Even - Esh 4 Comments

"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--

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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Filed Under: Announcements, Articles, Muscle Building, Old School Strength, Strength Building, Videos, Zach's Workouts Tagged With: certification, deadlift, freak strength friday, olympic lifting, passion, snatch, underground strength coach, wod, workout of the day

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Comments

  1. Gabri says

    at

    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

      at

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

      Reply
      • Gabri says

        at

        Thank you Zach!

        Reply
  2. Randy says

    at

    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

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