Underground Strength Training Collective: 6 + Months of Powerful Strength & Conditioning Workouts from 20 Strength Coaches by Even - Esh Zach

Author:Even - Esh, Zach [Even - Esh, Zach]
Language: eng
Format: epub
Published: 2017-02-20T16:00:00+00:00

U NDERGROUND SANDBAG CONDITIONING

by Mark Fitzgerald

4 rounds of run / bag + 1 extra round with bag.

Total work = 1 mile of running and 500 reps with the bag

Run 400m

20 spins 10L / 10R

20 push ups

20 presses

20 snap downs

20 squats

Best done with a Bulgarian Sandbag, but a regular sandbag will do! All runs are to be performed with nag across the shoulders.

VIDEO: How to Make a Bulgarian Bag:

http://zacheven-esh.com/homemade-sandbag-training/

U NDERGROUND GARAGE WORKOUT

by Justin Hembree

Day 1

Lower Body

1a) Squats – 5x5

1b) Box Jumps/Broad Jumps – 5x5

2) Bulgarian Lunges BW – 100 Reps Total, 50 Each Leg

3a) KB Swings - 4x15-25

3b) Sled Drags – 4x150’

Day 2

Upper Body

1) Sandbag or Double DB Clean and Press – 5xSub Max (6-12)

2) Loaded Carries (Double KB’s or DB’s) – Overhead, Rack and Farmer x 3 Rounds

3a) Mixed Grip Push Ups - 4xSub Max Reps (15-25)

3b) Bent Over Double KB Rows - 4xSub Max Reps

4). Animal Races - Bear Crawl, Duck Walk, Frog Jump, Sideways Bear Crawl 10-15yards

Day 3

Full Body

1) DB Snatches – 5x5 Each Arm

2) Lunges – 4x10, 5 Each Side (Progressions: Farmer, Rack, Double Rack/Zercher, Single Overhead, Double Overhead, Cross Body)

3a) Push Ups - 3xMax

3b) Pull Ups - 3xMax

4a) SB Shouldering - 4x 6, Alternate Shoulder Each Rep

4b) Box Jumps/Burpees – 4x(5 Box Jumps or 10 Burpees)

4c) V-Ups/Leg Raises – 4xSub Max

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