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

WOD:

Session A:

1) 23 minute Running Clock:

0:00 – 8:00 – Every 1:00 x 8 sets – 18/12 Calories Assault Bike

8:00 – 13:00 – Every 1:00 x 5 sets – 5 Deadlifts 335/225 + 5 Bar Facing Burpees

13:00 – 23:00 – 10 minute AMRAP – Easy-Moderate C2 Bike Spin @ Damper 1

Scale as needed. This is Prep for one of the Wodapalooza workouts next week.

2) Back Squat: 5 sets of 3 @ 70-80%

Rest 2-3 minutes between sets. Pick a load and stick with it for all 5 sets. Sets should be difficult but not super demanding.

3) Dumbbell Death (RDL) March: 3 sets of 50ft

Rest 90-120 seconds between sets. Focus on position over loading.

4) Single Leg Glute Ham Raise: 4 sets of 10/side

Rest 90-120 seconds between sets. Use appropriate amount of assistance to keep reps clean.

5) Dual Kettlebell Front Rack Hold: 3 sets of 1 minute

Rest 2-3 minutes between sets. Heavy as possible.

Session B:

1) Row: 5 x 500m

Rest 30 seconds between sets. Same pace as weeks past.

2) Strict Ring Dip: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as possible.

3) Reverse Hyper: 3 sets of 20

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

4) Traction: 5 minutes

Spend 5 minutes in one of the following to get some additional traction on your spine…Inversion Table, Hang of GHD, Inversion Boots, Banded Traction from Rig.

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