*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1b) 8:00 – 16:00 – Every 2:00 x 4 sets:

5 Clean High-Pulls

Load as heavy as deemed fit with the goal range of motion being getting the barbell to your sternum area. Reset on the floor between each rep, this should NOT be done Touch-and-Go.

1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 10 Bench Dumbbell Pull-Overs

Focus on position over loading, and don’t rush the movement.

2) AQAP:

40 Kettlebell Swings 35/26

30 Kettlebell Single Arm Push Press Left 35/26

20 Kettlebell Single Arm Overhead Squats Left 35/26

20 Stink Bugs

20 Kettlebell Single Arm Overhead Squats Right 35/26

30 Kettlebell Single Arm Push Press Right 36/26

40 Kettlebell Swings 35/26

Scale as needed.

Extra Work:

3) Wide Grip Lat Pull Down: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Hand-Over-Hand Sled Pull: 8 x 50ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

This is a great listen, and gives a little insight into “EZ’s” seminar.