The Encyclopedia of Underground Strength and Conditioning: How to Get Stronger and Tougher--In the Gym and in Life--Using the Training Secrets of the Athletic Elite by Zach Even-Esh

Author:Zach Even-Esh
Language: eng
Format: mobi, epub
Publisher: Dragon Door Publications
Published: 2014-08-29T00:00:00+00:00

WORKOUT # 1

1A) Double Kettlebell Clean & Press 5 × 5

1B) Recline Rows 5 x submax reps

2A) Walking Lunges (Holding Weight) 4 × 15 / 15

2B) Kettlebell Swings 4 × 10 - 15 reps

3A) Sledge Hammer Strikes 5 × 10 / 10 (switch top hand at 10th rep)

3B) Kettlebell Farmer Walks 5 × 150 ft

3C) Sled / Prowler 5 × 150 ft

For lunges we would add resistance with sandbags, kettlebells, dumbbells or a barbell.

WORKOUT # 2

1A) Kettlebell Goblet Squat 5 × 6

1B) Kettlebell Swings 5 × 6

2A) Hands Elevated Push Ups 5 x submax reps

2B) 1 Arm Kettlebell Snatch 5 × 5 / 5

3A) Sandbag Zercher Carry 4 × 150 ft

3B) Sled / Prowler 4 × 150 ft

3C) Battling Ropes 4 × 30 seconds

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