Author: Jade

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Pause Tall Kneeling Banded Face Pulls 5/side Kettlebell Windmills 10 V-Ups Use this as an extended warm-up to get things moving and get warm. Focus on position over load on the Windmills, and perform all 5 on 1 side before switching to the other. AMRAP for quality, not for max reps. 1b) 7:00 – 19:00 – Every 1:00 x 12 sets: Sets 1-6 – 2 Push Jerk (Pause in Catch Position) Sets 7-12 – 1 Split Jerk @ 70%> Start at a moderate load and build through each set as deemed fit. For the Push Jerks, hold the catch/re-dip position for 1-2 seconds before standing to finish the movement. 1c) 20:00 – 29:00 – 9 minute AMRAP: 10 Alternating Bent Over Piston Row…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) Every 1:00 x 8 sets: Muscle Snatch + Above the Knee Pause Hang Power Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start light, 50% or so of your 1RM. Build as heavy as deemed fit, but this should be a skill and positional focus work. The Hang Power Snatch should be initiated from a Dead-stop at the top of the Knee, NOT a fluid down and up motion. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: Muscle Clean + Above the Knee Pause Hang Power Clean + Push Press + Push Jerk Start with the loading you end your Snatch complex with. Continue to build as deemed fit. Same position and standards for the Pause Hang Power Clean as above. 1c) 16:00 – 21:00…