Strength & Conditioning – Zach Even-Esh: Week 4, Day 3

Finishing off our four weeks with Underground Strength coach Zach Even-Esh with a hard core lower body day.

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 3: Lower Body

1) Back Squat NO Box, 5 x (Build Up to heavy set of 5, then heavy set of 3 reps)

2) Walking Lunges (hold any tool), 3 x 75′ distance

3A) Glute ham raise or weighted back extension, 4 x 10 – 15 reps

3B) Sandbag power clean, 4 x 5 reps

3C) Lunge jumps, 4 x 5/5 each leg