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

Week 2 from coach Zach Even-Esh continues with a day focused on upper body strength.

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 2: Upper Body

1A) Neutral Grip Floor Press (Barbell or Dumbbells – Thick Grip Preferred), 5 x 5 reps

1B) Mixed bodyweight pulls (vertical pulling motions), 5 x submax reps

2A) Med ball cross over push ups, 3 x 10 reps

2B) 1-arm dumbbell rows, 3 x 10 reps

3A) Dumbell shrugs, 3 x 10-15 reps

3B) Recline rowing on rings or ropes, 3 x submax reps

4) Gun show: biceps / triceps, 3 x 10 – 15 reps of each

Biceps Use: Zottman curls, hammer curls, rope curls (sling rope through KB)

Triceps Use: Kettlebell floor extensions or band tricep pushdowns

5) Circuit: 4 Rounds of:

A) Run x 200 meters

B) Ab exercise x 15 reps

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