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Workouts

Strength & Conditioning – Zach Even-Esh: Week 4, Day 2

Time to do some serious upper body work with coach Zach Even-Esh of the Underground Strength Nation.

Written by Zach Even-Esh Last updated on May 15, 2012

It is our fourth and final 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 4 – Day 2: Upper Body

1A) Military Press, 2 sets strict, 3 sets push or jerk, 5 reps ea. set

1B) Weighted AND bodyweight chins, 5 x submax reps (First AND Last set = bodyweight pull ups. Last set x MAX reps)

2A) Flat dumbbell bench, 4 x 6 – 8 reps

2B) Kettlebell see saw rows, 4 x 6 – 8 reps

3) 10 Minutes x Max Rounds

A) Med ball slam x 10 or sledge hammer x 10/10 (switch top hand)

B) Kettlebell farmer walks (medium weight) x 150′

C) Ring Push Ups x 10

D) Recline rows x 10

E) Leg raise variations x 10

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.

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