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.

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