Week 10 Day 1

Move the bar as fast as possible on the concentric phase, pause 1 second, return quickly to starting point, breath deeply, brace and repeat.

1.) Press 3x8

2A.) KB Clean & Jerk 3x8

2B.) Muscle ups 3 x submax

3A.) Handstand Walk 3x max distance

3B.) Chin up 3 x submax

4.) 5 rounds for time

A. C2 row x 200 meters

B. Ball slams 20lb x 15

Week 9 Day 4

1.) Clean Drills

-Power clean+front squat+hang clean x 6

2.) Clean & Jerk work up to heavy single

3A.) Front Squat 6x2

3B.) Bent over barbell row 6x5-6, heavy

4A.) RDL 3x8

4B.) Step ups 3x8 each leg

5.) Hanging leg Raise 3 x 15

Article with Zach at Elite FTS

Had my interview with Zach Even-Esh published in EliteFTS, so I'm pumped about that. Time to crush the gym. Enjoy the read here...

Week 9 Day 3

This is one really cool lookin trunk! I hope everyone who is following along is making good gains. Its a 12 week cycle, so a few more weeks to go jack up some PR's before we switch things up a bit. I am heavily favoring a short 4-6 week fat burning cycle through April. Anybody have any ideas or wishes? Please let me know so I can make a utilitarian decision. But really, I'm gonna do whatever the fuck I want anyway :) But i love to hear your thoughts.

1.) Incline Bench Press 10x2

2A.) (KB bottoms up) clean & press 5x5

2B.) Muscle ups 5x5

3A.) (Sandbag) Zercher lunges 3x10 each leg

3B.) (Keg) Carry 3x200 feet

3C.) Farmers Carry 3x200 feet

3D.) Power Wheel 3x100 feet

4.) Foam rolling, mobility, etc. Prepare for heavy cleans and squats on Saturday

Anybody have any questions, comments or concerns about the Underground Strength Mentorship being held at The Strength Shop on March 20? I will be happy to discuss any queries anybody might have. Zach Even-Esh and I have a big day planned for all attendees, so I hope you get on board!

Week 9 Day 2

1.) Snatch 4x2, 3x1

2.) Snatch Grip Deadlift + chains 8x2

3A.) Walking lunges 3x8-10 each leg
3B.) Good Morning 3x8-10
3C.)GHB Situps 3x8-12 weighted and slow

3D.) Back Extensions 3x12-15

4.) Hill sprints or sled drags 10-15 minutes

Week 9 Day 1

I'm just kickin it with my homie, you know how we do!

1.) Push Press 8-5-3-1-1-1

2A.) Muscle ups 5 x submax

2B.) Kettlebell Clean & Jerk 5x8-10

3A.) Ring pushups 3 x submax
3B.) Double KB highpull 3 x 10-15

4A.) Backwards sled drag 5 x 30 Meters
Follow immediately with:
4B.) Sprint 5 x 50-75 meters
4C.) Rest 90-120 seconds

Maybe this is a time in your life that you feel you should be kickin some major ass. Maybe you are, maybe you're not. If you want to take your training to the next level for you are your clients, and grow your business as well, come to the Underground Strength Mentorship hosted by Zach Even-Esh and Matt Wichlinski on March 20, 2010. There is going to be some serious information on training and business from some of the best in the business, come check it out!

Week 8 Day 4

1.) Power clean 3x3, 2x2, 3x1

2.) Front squat 8x3

3a.) Good morning 3x8-12

3b.) Lunge 3x8-12 each leg

4a.) Russian Twists 3x20

4b.) KB swings 3x20

5.) Sprint 5x50-75 meters