Power: Wednesday, February 19th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1b) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% 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. 1a) 9:00 – 19:00 – Every 2:30 x 4 sets – Bench Press: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% 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. 1c) 19:00 – 25:00 – Every…
Move: Wednesday, February 19th, 2020
*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 Single Ring Row Hold Hip Taps You only need one ring for this. Hanging in the Ring Row position with both hands on the Rings, take one hand of and touch your hip area, then alternate to the other side. Increase the level of difficulty just like you would with a normal Ring Row by moving your feet. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 30 seconds of Slider Tuck Crunches Max Reps in 30 seconds. Work to keep your hips low and pull those knees in. 1c) 10:00 – 25:00 – Every 1:00 x 5 sets: Station 1 – 5/side Standing Single Arm Landmine Press Station 2 – 5-10 Stink Bugs Station 3 – 40 seconds…
Power: Tuesday, February 18th, 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 – Pendlay Row: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% 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) 8:00 – 17:00 – Every 1:30 x 6 sets: 3 Strict Pull-ups Load or add assistance as deemed fit. If you need to do these assisted, make sure you are using just enough assistance to barely squeak out 3 clean reps (you shouldn’t be able to do a 4th rep). 1c) 17:00 – 21:00 – Every 1:00 x 4 sets: 10 Barbell Upright Rows Perform these with hands together…
Competition: Tuesday, February 18th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) 2-3 sets of: 10 Pause Scapula Push-ups 10 Banded “Y” 10 Banded External Rotation 50ft/side Lateral Monster Walk Warm-up/movement prep. Take your time and focus on position and activation. 2) Every 1:00 x 10 sets: 1 Snatch @ 60-70% Keep it light, snappy, and clean. No fails! 3a) 3 rounds of: 60 second Hard/Sustainable Assault Bike 5 Chest-to-bar Pull-ups 5 Clean and Jerk 155/105 Rest 1 minute between rounds. 3b) 3 rounds of: 60 second Hard/Sustainable Assault Bike 5 Toes-to-bar 5 Snatches 115/80 Rest 1 minute between rounds. 4) 3 rounds for Quality: 10/side Standing Landmine Press 10 Rope Rows 30 seconds/side Side Plank Hold For quality, not time. Session B: 1) Mobility: 60 minutes Spend time foam rolling, stretching, lacrosse ball, etc. For results post detailed weights, reps, times,…
Sport: Tuesday, February 18th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Pause @ Knee Snatch High-Pull Tall Power Snatch Tall Snatch Pause Overhead Squat Warm-up as needed. Start light, Tall Snatches are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Pause @ Knee Clean High-Pull Tall Power Clean Tall Clean Tall Split Jerk Warm-up as needed. Start light, Tall Clean are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise. 1c) 14:00 – 21:00 Every 1:00 x 7 sets: 8 Alternating Dumbbell Squat Snatch Load as deemed fit, and build loading through sets as deemed fit. If you’re not comfortable with this movement yet…
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