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

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10/side Alternating Hanging Hip Taps

Hanging from the Pull-up Bar take one hand off, reach and touch your hip, then alternate to the other hand. If this is too difficult, but the drill on the ring is too easy, you can start by just hanging and taking your hands on and off the bar a couple of inches alternating back and forth for 20-30 seconds.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 5/side Standing Landmine Press

Load as deemed fit. Use this to get your shoulders warm for the Jerks.

1c) 10:00 – 25:00 – Every 1:00 x 5 sets:

Station 1 – 5-10 Stink Bug or Strict Handstand Push-up

Station 2 – 1 Push Jerk + 1 Split Jerk

Station 3 – 40 seconds Burpees

Pick output you can either maintain or build upon for each movement for the 5 rotations. This is shoulder endurance work, this is a good opportunity to test your heavy barbell capacity while under a lot of specific shoulder fatigue.

1d) 26:00 – 35:00 – 3 x 3 minute AMRAP:

Cycle 1 – 10 Dumbbell Skull Crushers in Glute Bridge Hold + 10/side Side Plank Dips

Cycle 2 – 3/side Air Plane + 10 Alternating Bent Over Dumbbell Row

Cycle 3 – 10 Push-ups + 10 Prone Snow Angels

Each one is an AMRAP for quality, not speed. Perform movements at whatever pace allows you keep the movements clean.

Extra Work:

2) Single Arm Stink Bug Hold: 5 sets of 15 seconds/side

Rest 60 seconds between sets.

3) Dumbbell Floor Press @ Top of Glute Bridge: 3 sets of 30

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

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