Category: Power

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Every 8:00 x 5 sets: A – 20 Dumbbell Burpee Deadlifts 35/25 B – 50 Double-unders C – 20 Dumbbell Front Squats 35/25 D – 20 Dumbbell Push Press 35/25 E – 30/20 Calories Ski/Bike/Row/Run Scale movements and load as needed. Structure of this workout is that each set you rotate to the next movement to start at. So set 1 is as written, set 2 would then go B, C, D, E, A, set 3 would be C, D, E, A, B and so on. Movements do not have rest between them they are straight through. Desired stimulus is that the first round should be taking around 5-6 minutes. Knowing most athletes tend to slow as they fatigue a little, knowing that movement order can also make each…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlift: 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. If you’re feeling great, feel free to go above 100%, or even go for an additional single, sometimes you have to take it when you can get it. 1b) 15:00 – 21:00 – Every 1:00 x 6 sets: 20 Russian Kettlebell Swings Moderate load, use this to focus on your positioning, and really making sure you are hinging properly and loading your Hamstrings and keeping your Spinal…

*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…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row: 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. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 20 Banded Face Pulls + 7/side Staggered Stance D-Ball Good Mornings Focus on position and activation, not speed. Perform all Good Mornings on 1 side before switching to the other stance. 2) 2 rounds AQAP: 2 rounds of – 5 Push-ups, 10 Pull-ups, 15 Alternating Dumbbell Goblet Lunges 35/25 2 rounds of – “DT” @ 95/65 (12…