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Old 09-09-2008, 08:20 PM   #11
Zach Even - Esh
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Re: Zach's Underground Workouts

nothing wild, nice n easy, prepping for tomorrows leg day

KB farmer walk, no rest between all 4 sets, 200' each trip

1) 62, 70, 88, 53 (rack walked the 53's)

2) sled drags forwards / backwards + hand over hand pulls at every 100' - 6 plates x 2 sets

tomorrow, gots to squat!
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Old 09-10-2008, 06:42 PM   #12
Zach Even - Esh
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Re: Zach's Underground Workouts

super fast, short on time, what else is new in my life

1)prowler x 3 plates, high x 100', low x 100'

2) sleds w/6 plates 2 x forwards ad backwards, 100' each, each direction finishing w/hand over hand pulls

3) o squats: 135 x 12, 225 x 5, 315 x 5, 355 x 3

DONE!

gotta see the family!

tomorrow I will likely hit more prowler and sled work, glute hams as well
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Old 09-14-2008, 10:27 AM   #13
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Re: Zach's Underground Workouts

OK - getting back to some bodybuilding, old school style, splitting things up more, in serious need of recovery!

I'll throw in KB work, CF workouts, BB complxes in between every few days

i do feel good resting though!

did back in one workout:

1) mixed grip chins 4 x 10

2) BB rows: worked up to 275 x 5

3) back XTs + 60 lbs x 12, BW x 10

4) DB shrugs 95, 75, 50 x 10 each
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Old 09-14-2008, 10:31 AM   #14
Zach Even - Esh
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Re: Zach's Underground Workouts

pushing power and gun show!

flat and incline pressing using kettlebells!

worked up to 88's on both

finished with a complex of band pressing, dips, ring push ups x max

hit cheat curls with log trainer bar and chat dumbbell curls - the cheat curls come close to hang cleans, except w/an underhand grip

the guys at sorinex told me about some overseas throwers who would cheat curl with 315 - 405 lbs!! ouch!

it didn't interfere w/wrist flexibility and was easy to learn

we hit these often w/our athletes as well, nothing wrong with disguising the gun show with cheat curls!

hit grip at the end!

squats are the next workout!
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Old 09-15-2008, 08:51 PM   #15
Zach Even - Esh
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Re: Zach's Underground Workouts

lower body work...

1) prowler 4 plates x 200' high and low

2) sleds, 2 sets at 5 and 6 plates forwards / backwards plus hand over hand pulls, 200' each trip

3) o squats: 135 x 10, 185 x 5, 225 x 5, 295 x 5, 345 x 3, 365 x 3

4A) GHR 3 x 10
4B) deadlift x 3 reps @ 225, 315 and 405

5) walking lunges w/60 lb d ball x 1 lap inside gym

foam roller at end, needing a serious massage!!

i almost thought about doing sleds and prowler ONLY, but, my squat has sucked bad since knee surgery and I am on a mission to kill it like loooooong ago!

--z--
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Old 03-08-2009, 09:54 PM   #16
Daniel Krull
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Thumbs up Re: Zach's Underground Workouts

Great work Z! Keep it up!!!

You better be at the CrossFit games '09 so I can say hi!
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Old 03-23-2009, 08:22 PM   #17
Zach Even - Esh
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Re: Zach's Underground Workouts

1) KB Combat Complex:

1st at 36 lbs
2nd at 53 lbs

A) snatch x 5
B) clean & press x 5
C) goblet squat x 10
D) goblet lunge x 10
E) 1 arm high pull x 5
F) 1 arm swing x 5
G) 1 arm row x 5

2A) double KB push press 53 x 5, 62 x 5
2B) double KB front squat 53 x 5, 62 x 5
2C) double KB bent over row 53 x 5, 62 x 5

3A) mixed grip pull ups 4 x 5 reps
3B) chest slap push ups 4 x 5
3C) 60 lb back extensions 4 x 5

fast & furious!
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