Strength & Conditioning - Zach Even-Esh: Week 1, Day 2
Welcome to our first 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:
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 1 - 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