Strength & Conditioning – Zach Even-Esh: Week 3, Day 1

Changing things up in our third week of workouts from Zach Even-Esh – tire flips, pull ups, and farmers walks.

We are now in our third 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 3 – Day 1: Full Body

1A) Weighted Pull Ups, 4 x submax reps

1B) Incline Dumbbell Bench (Neutral Grip), 4 x 6 – 12 reps

2) Tire Flip 5 x 2 – 3 heavy reps or 5 x 5 speed with lighter tire

3A) Kettlebell Farmer Walk, 4 x 150′

3B) Sprint, 4 x 150 meters

3C) Any Ab Exercise, 4 x 10 reps

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