Category: Power

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squat: 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) 13:00 – 21:00 – Every 2:00 x 4 sets – Front Squat: 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. 2) Every 3:00 x 3…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps: 30 Front Rack Box Step-ups 75/55 @ 24/20 30 Power Snatch 75/55 30 Burpees Max Rope Climbs 15ft This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP. Extra Work: 2) EZ Bar Curls: 4 sets of 20 Rest 90-120 seconds between sets. Focus on position/activation over loading. 2) Overhead Dumbbell Tricep Curl: 4 sets of 20 Rest 90-120 seconds between sets. Focus on position/activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all work…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift: 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. Suggest warm-up…15-20 reps with Empty Bar, 10 Reps @ 20-30%, 8 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%. This would be a good progression for someone with a relatively high deadlift 400/300lbs, if you’re lifts are lower, or significantly lower you can probably pull one, or even two of those warm-up sets. Warm-up sets should be done quick, with intention of getting your body…

*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…