Category: Power

*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…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 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) 11:00 – 19:00 – Every 2:00 x 4 sets – Front Squat: 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. 1c) 19:00 – 24:00 – 5 minute AMRAP…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Power Snatch 65/45 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Hang Power Cleans 65/45 10 Push-ups Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Back Squats 65/45 10 Burpee Lateral Bar Hops Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Shoulder-to-Overhead 65/45 20 Jumping Air Squats Scale as needed. Directly into… 1e) AQAP: 30 Thrusters 65/45 30 Pull-ups Scale as needed. Extra Work: 2) 3-4 rounds for Quality: 2 minute Belt Squat Marching 100′ Wide Stance Walking Lunge 50ft/side Single Arm Kettlebell Farmers Carry Take your time, focus on position/activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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: 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. Set the bar Dead each rep. 1b) 12:00 – 20:00 – Every 2:00 x 4 sets: 8/side Single Arm Dumbbell Row Load in a manner where you can perform 4-6 reps strict, and then use your full body to get that last few reps done to overload your pull. Perform all reps on 1 side before switching to the other. 2) Every 1:30 x 6 sets: 30 Double-unders 15 Wall Balls 20/14 5 Toes-to-bar + 5 Knees-up Scale volume as needed so that you…