• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Magnesium Supplements
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Plates
      • Best Weight Benches
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Home Gym Machines
      • Best Resistance Bands
      • Best Cable Machines
      • Best Trap Bars
      • The Best Pull-Up Bar
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Strength & Conditioning – Zach Even-Esh: Week 2, Day 1

Week 2 of our 4 week cycle of workouts from Underground Strength coach Zach Even-Esh!

Written by Zach Even-Esh Last updated on April 30, 2012

Welcome to our second week of workouts designed by Zach Even-Esh, leader of the Underground Strength Nation. Zach’s workouts are all about hard core, old school strength and conditioning. Over the course of four weeks you will do everything from kettlebells, to Olympic lifting, to rope climbs, to ring work, and more.

Three new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

To learn more about Zach, read our feature interview:

Featured Coach: Zach Even-Esh, Part 1 – Journey to the Underground

Featured Coach: Zach Even-Esh, Part 2 – Training the Athlete

This workout program is a 4 week cycle. Week 1 is repeated on Week 2, Week 3 is repeated on Week 4. The goal of the “repeat week” is with breaking records (add weight, add a rep, rest less, improve exercise technique, etc).

Week 2 – Day 1: Full Body Work

1) Kettlebell clean + squat + press, 5 x 5

2A) Rope climb (or rope rows), 4 x submax reps

2B) Ring push ups, 4 x submax reps

3A) Kettlebell farmer walks, 3 x 150′

3B) Sled/prowler push, 3 x 150′

4) Ab circuit, 4 x non-stop x 12-15 reps per exercise

About Zach Even-Esh

Zach Even-Esh is the founder of The Underground Strength Gym and creator of The Underground Strength Coach Certification. He is also the strength and conditioning coach for the Lehigh University wrestling team and the author of The Encyclopedia of Underground Strength and Conditioning.

Since Zach began training athletes in 2002, he has helped hundreds of athletes from various sports and ranging from the youth level to the Olympic level to achieve great success both in the competitive arena and in life.

View All Articles

Recommended Articles

shutterstock213268426
Triathlon Training 102: Building Elite Endurance
shutterstock1526936452
12 Weeks of Training for Your First Sprint-Distance Triathlon
shutterstock81556942
Power and Endurance Training for Fire Professionals
ff22
Become a Badass by Training Like a Firefighter

Primary Sidebar

Latest Articles

Samson Dauda Trains Chest and Calves with Classic Physique Olympia Competitor Michael Daboul 

Malcolm Cooper Wins 2023 WNBF Pro Universe, Earns Mr. Universe Title

Best Protein Bars for Weight Loss, Muscle Gain, and More (2023)

How to Become a Personal Trainer in 2023

Latest Reviews

Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

The Best Pull-Up Bar of 2023, According to a Strength and Conditioning Coach

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About