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

WOD:

Session A:

1) Establish a Heavy Complex for the Day:

1 Power Clean +

1 Front Squat +

1 Clean +

1 Push Jerk

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset on the floor after the Front Squat. Don’t spend more than 20 minutes on this.

2) Establish a Heavy Complex for the Day:

1 x 1+1/4 Front Squat +

2 Pause @ Parallel Front Squat +

3 Front Squats

Rest 2-3 minutes between sets. Don’t spend more than 20 minutes on this.

3) 2 rounds AQAP:

2 rounds of “Mary”

2 rounds of “DT”

Perform the Handstand Push-ups Strict.

4) 3 rounds for Quality:

10 Glute Ham Raise

50ft/side Lateral Monster Walk

Rest as needed. Use assistance as needed on the Glute Ham Raise.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) Row: 5 x 500m

Rest 20 seconds between intervals. Same paces as weeks past.

2) 3 rounds for Quality:

20 Banded Face Pulls

10 Dumbbell Prone Serratus Punch

Rest as needed.

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

A great and interesting documentary if you’ve got Netflix.