[youtube width="640" height="360"]http://www.youtube.com/watch?v=yQQUOELKuu8[/youtube]
Many people SAY they wanna achieve this or that goal, far and few between take the necessary action steps to make it happen.
I've seen this from Athletes telling me they want to be All State, All American, etc. - yet their actions do NOT match up with their words.
I've seen Coaches talk about wanting more success yet they don't seek outside help to improve their weak areas or to support their athletes.
I've seen Parents talk about how they want to help their child succeed in sports yet they have a laundry list of excuses as to why they can't commit to getting their child to a Coach a mere 1 hr a week!
The Bottom Line: Attack life, because if you don't, you will be the hunted, not the Hunter. The choice is yours.
If you believe in attacking life, please share / like this blog post.
Drop a comment with your thoughts.
Peace!
--Z--
PS: Time to attack our training methods. They are NOT just about the physical. They help you attack LIFE!
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Killed a hybrid kb-bb workout yesterday. 50 lb kbs, trisets of squat, rear lunge, kb swing; followed by triset of seesaw press, row, shrug; finished with 4 mins tabata jump rope. The jump rope was a brutal way to end.
Justin, that sounds like the kind of workout that I can’t wait to be able to do again once I can stand on both feet.
Damn that’s a super manly challenging workout. Nice job man.
WOW – Brutal and LOve it!
My workouts have had to be brutally simple lately.
I just had some screws put in my foot and a bunion shaved off. I have to spend most of the day lying on my back with my foot elevated above my heart. It’s been about 3 weeks now. I still gotta spend most of the day with my foot up but I can do some exercise. I just can’t do anything that raises my blood pressure too much because then my damn foot swells up.
People who know me as an in shape person told me that I would probably get fat because I wouldn’t be able to work out. But I’ve managed. It’s been very difficult. I can’t go anywhere so whatever I do has to be out home and I cannot put any pressure on my healing foot.
Here was my workout yesterday:
I designated this day as a Pulling Day.
Warm-up with 2 sets of 20 recline rows and stretching.
Weight belt pull-up w/26 lb KB- 15 reps, rest
Weight belt pull-up w/50 lb KB- 12 reps, rest
Weight belt pull-ups w/79 lb KB- 10 reps, rest
Weight belt pull-ups w/79 lb KB- 8 reps, rest
Weight belt pull-ups w/ 50 lb KB- 10 reps, rest
Weight belt pull-ups w/ 26 lb KB- 12 reps, rest
Bodyweight Pull-ups- 15 reps,rest
Bodyweight Chin ups- 15 reps, rest
Bodyweight Recline Row- 20 reps, rest
This workout was horrible for me. I did not want to do it. I have to attach the KB to the belt and then hop on one leg to get up to the pull up bar. This was nearly impossible with the 79lb KB. But I just told myself, “This is what you have to do. This is what it takes.” I couldn’t even find a reason to do the workout. Nothing was able to fire me up. That’s not a problem that I’ve been used to. This was a pure grit, super basic, physically and mentally draining workout. But I just have to not feel bad for myself because this is my circumstance and this is what I have to do.
It has helped a lot that Zach has been gearing a lot of posts towards motivation lately. Sometimes I don’t even put on music when I workout now. I take my laptop with me and play Zach’s video blog posts and that is sometimes what gives me the motivation to push through. It helps knowing that there’s other people struggling and pushing every day.
BTW my surgery is called a lapidus fusion with bunionectomy.
Vince, U gotta hit this stuff also:
Push ups w/ankles crossed
Captains of Crush Grippers
Battling Ropes Kneeling / Seated
I know a few peeps who had that surgery, it’s tough! Keep us posted on your speedy recovery brutha man!
Big Day of Training last sunday gonna build on it tomorrow.
Speed/Sprinting in the morning
Gym in the early afternoon
Snatches
C&J
Front Squat
Handstand/Handstand press work 4-5 sets
Pull ups 4×7
RDL’s 3×6
Conditioning to finish out the day
Hill Sprint Time Trial: As many 30 meter sprints as you can get in 10 minutes
One Arm Push ups 6/5/4/3/2/1
Monkey bar type hand climing 4×1 trip
boom
You know when your are fucking tired of getting those last few pounds of fat?! When you just want to let your entire body burns from inside?! Your muscles don’t seem to find any glicogen storage?! And after all you just wanted to feel that way?
Man… I just feel hella good when I can’t do one more push-ups after doing 8 pyramid 3 times. Or when I can’t pull myself after some hardcore pull-up series.
Yesterday was Friday and the last week day. So after having classes from 8am to 7pm I’ve decided to go to the park and have some “fun” ^^
Warming up:
2 x 10 push-ups
2 x 10 inverted rows
2 x 15 squats
2 x 10ea lunges
The Workout:
3 x 6 handstand push-ups
2 x max wide grip pull-ups/ 2 x 10 pull-ups/ 2 x max close grip
5 x max push-ups
5 x max dips
10 single leg squats followed by max jump squats
Rested 3min
Max Pulls
Max Pushs
Max Dips
Then run 500m as fast as I could
Then got over my bike and ride it home.
Right before get under the shower tried some more push ups, but due to the amount of lactic acid and the burn only as able to do 6 of them.
Being “uncomfortable” it’s by far the best thing I could do that day!!!
Push yourself to the limit and then go beyond it! When we think we can’t do anymore we’ve used only 40% of our true potential. Transform this potential into kinetic energy!!!
Peace out ^^
yea, Artur!! Training MUST be FUN – don’t let it get you crazy bro, stick with it and the muscles come, my man! LOVE that bodyweight workout bro!
Burpee conditioning:
5 full burpees (with pushup, jump, hips locked, and clap overhead)
Rest :30 b/w rounds
Repeat for 5 total rounds (25 total burpees)
Rest for 1:00 – 1:30
5 rounds of 5 burpees
Rest :25 b/w rounds
Rest for 1:00 – 1:30
5 rounds of 5 burpees
Rest :20 b/w rounds
Rest for 1:00 – 1:30
5 rounds of 5 burpees
Rest :15 b/w rounds
Total: 100 burpees
You can manipulate by adding a burpee or two or however many you want in order to push the volume, or, you can shrink or expand the rest intervals between individual sets or rounds. I’ve used this system with a high school soccer team for the past few years and have had solid results. Enjoy if you like.
Bill Reed
Damn, Burpees crush me, I gotta hit them more! GREAT ideas w/that brutha!
Hey, Zack! I like your style of training man! Good Stuff! I was wondering were you got your sleds and prowlers from or a place that sells them for a reasonable price. Thanks and look fwd to hearing more from you!
Rich – some of it is made if I find someone local, most of the time I get it from https://zacheven-esh.com/Rogue
Other times, just started snagging from Black Widow Training Gear – google them!
Hey Undergrounders,
I’m on vacation now for the next couple of weeks. But that’s no excuse for stopping. Finished the BW Intorcourse and will follow it up with some Hybrid training & endurance training for the next weeks til I have my triathlon in August. Got one of my KBs with me and a 5m thick rope I can hang just about anywhere. Got my sandbag with me as well – still have to fill it.
This is what I did today:
warmup:
KB-Komplex nonstop of 3x
10 military presses
10 snatches
10 cleans each side
10 onehand swings
after that I hit 3sets of (30s-60s rest between):
15 burpees
10 snatches
rope pullup ladder 1,2,3,4
20 swings
10 goblet squats
10 pushups
10 situps
5 turkish getups
Finisher
500m run AFAP
I’ll keep alternating komplex days with running days with one off-day per week.
Keep it awesome. Sorry Zach – would love to post a vid for your contest, but internet connection down here is real bad. Next time.
SVEN
Here you go –nicknamed legs and lungs workout
2 rounds of all 15 excercises at 45:15 Tabata style workout interval
1. Burpee with Opposite Toe touch
2. Dive Bombers
3. Burpee (regular)
4. Forward to Reverse Lunge
5. Alternate One Arm — Toe Touch Tablemaker
6. Triple quad press burpee
7. Wide Leg Runs
8. Hand Walkouts to Cliffhanger –then pushup
9. Down/Up dog Burpee
10. Power Jump Squats (hands touch ground)
11. T-push ups
12. Deck squat burpee
13. Double Leg Abs Raises (legs in-out then nose to knee—hands on ground)
14. Crouching Tuck Jumps (3 low bounces then high tuck jump)
15. Split jump Burpee
Good stuff. Some people are afraid to take action and go after their goals… People that are successful are afraid of what life would be like if they DIDN’T achieve their goals.