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“I believe there’s an inner power that makes winners or losers. And the winners are the ones who really listen to the truth of their hearts.”
~Sylvester Stallone
After Initial Warm Up & Mobility....
1) Moderate Intensity KB Complex, Non Stop, Moderate Weight
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
Rest / Mobility
2) Turkish Get Up 5 x 1 / 1
3A) Box Squat 5 x 2 - 5 reps
3B) Hurdle Jumps 5 x 3
4A) Handstand Push Ups 4 x submax effort
4B) Rope Climb Or Rope Pull Ups 4 x submax
5A) Lunge Jumps 10, 8, 6, 4, 2 reps
5B) Med Ball Cross Over Push Ups x 10, 8, 6, 4, 2 reps
6) band pull aparts / grip / abs 3 x circuit
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Crank the workout and post comments below! Enjoy!
Live The Code
--Z--
Recommended Resources:
Underground Strength Coach Cert - NJ
Underground Strength Coach Cert - Austin
8 Responses
Zach this looks awesome! I like the kb complex to start it off and the count down lunge jumps and MB Push Ups! I’ll be giving this a go after I deload.
Hi Zach. I love the workout! I currently have tendonitis in my elbow, so I am not doing any upper body workouts. However, today in my training, I did heavy squats and HIIT training on the treadmill. I’m hoping to be fully recovered in 2 weeks. I recall a blog post you had in the past, just because the elbow is injured doesn’t mean I can’t train my lower body. Later!!
Just got done with the session. I love KB complexes because you jump start the heart and get work done without spending a ton of time. Very efficient. I haven’t done Turkish Get-ups in a while, and my shoulders felt so much better afterwards.
Using the complex from the get go, simulates controlled fatigue training, Hofmekler style.
Zach,
I have a set of 53’s and a 70, I’m really thinking about purchasing a Beast 106lb for some heavy swings and presses. Whats the heaviest one’s you have in the Underground Gym?
Nick – we have pairs of 88s and pairs of 106s
If you have to, do double KB swings, this is nasty!
Ya I figure if you can manhandle the Beast, your about as strong as you ever need to be. Double KB front squats with 88’s challenge me just as much as if I was using 285 on a bar
Great mix of exercises! My body enjoyed the change up!