Move: Wednesday, February 26th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 0:00 – 35:00 – Every 7:00 x 5 sets: Odd: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – Alternating Dumbbell Plank Rows 25/15 3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Swings + 10 Squat Thrusts 6:00 – 7:00 – Rest Even: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – Alternating Dumbbell Plank Rows 25/15 3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 10 Knees-up 6:00 – 7:00 – Rest Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. Have fun! Extra Work: 2) Ab-Wheel Roll-Outs: 5 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts,…
Competition: Wednesday, February 26th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 10-8-6-4-2 @ Strength Pace: Bench Press Deadlift High Box Jump This is not for time, at the same time, it’s not meant to be done with the intent of max loading. Perform this as an aerobic strength piece. Resting between movements, but really only long enough to change weights/heights, and then moving to the next movement. All movements should be done at loads that can be done unbroken, but they should be tough unbroken sets. Build loading/height on each movement through each set of reps. 2) Every 1:00 x 12 sets: Odd – 2 Split Jerks @ 60%> Even – 50ft Handstand Walk for Speed For the Jerks ideally use blocks and drop and reset between reps. Goal for the Handstand Walk is speed. 3) 5 rounds AQAP: 10 Burpees…
Sport: Wednesday, February 26th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 21:00 – 35:00 – Every 7:00 x 2 sets: Odd: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – 1 Push Press + 1 Push Jerk + 1 Split Jerk 3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Snatch + 10 Squat Thrusts 6:00 – 7:00 – Rest Even: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – 1 Push Press + 1 Push Jerk + 1 Split Jerk 3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 10 Toes-to-bar 6:00 – 7:00 – Rest Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. For the Barbell work, take the bar from the floor,…
Power: Wednesday, February 26th, 2020
*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 – Strict Press: 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. 1b) 9:00 – 21:00 – Every 2:30 x 5 sets – Bench Press: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 100% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. There will…
Sport: Tuesday, February 25th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 2-Stop Snatch Deadlift + Hang Power Snatch + Hang Snatch w/Pause in Catch Warm-up as needed. Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Snatch hold the bottom of the squat/catch for 3 seconds. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: 2-Stop Clean Deadlift + Hang Clean w/Pause in Catch + Push Jerk Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Clean…
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