Author: Jade

*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: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 5 Clean High-Pulls Load as heavy as deemed fit with the goal range of motion being getting the barbell to your sternum area. Reset on the floor between each rep, this should NOT be done Touch-and-Go. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 10 Bench Dumbbell Pull-Overs Focus on position over loading, and don’t rush the movement. 2) AQAP: 40 Kettlebell Swings 35/26 30 Kettlebell Single Arm Push Press Left 35/26 20…

WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 70% 4 @ 80% 3 @ 85% 3 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:00 – 23:00 – 3 minute AMRAP: 5/side Tempo (3.1.0) Bulgarian Split Squats 5/side Single Leg Dumbbell Crossbody Romanian Deadlifts AMRAP for quality, not for time. Use this to work on positions, not focus on loading. Cross RDL, hold the Dumbbell opposite of the foot on the floor, as…