Author: Jade

*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…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE Swim: 1) Freestyle: 10 x 25y Rest 30 seconds between sets. Focus on quality, not speed. 2) Freestyle: 5 x 100y Rest 60 seconds between sets. Goal is hard but maintainable paces…goal is to not have more than a 3 second deviation across all 5 sets. 3) Flip Turns: 10-15 minutes Practice Work on any aspect of a Flip Turn. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE