*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

Session A:

1) 5 sets @ 70-80% of 1RM Power Snatch:

Snatch Pull +

Hang Power Snatch +

Power Snatch

Rest 90-120 seconds between sets. Warm-up to a work weight and keep it fixed for all 5 sets. 

2) 5 sets @ 70-80% of 1RM Power Clean + Push Jerk:

Clean Pull +

Hang Power Clean +

Power Clean +

Push Jerk

Rest 90-120 seconds between sets. Warm-up to a work weight and keep it fixed for all 5 sets. 

3) Every 30 seconds x 5 sets:

1-2 Weighted Ring Muscle-ups

Use this as warm-up/prep for the workout. Focus on technique and getting comfortable with a vest. Focus on making this truly a full body movement, and not relying on one single area, make sure you are kipping out of your dip to save your shoulders.

4) WZA Test – 3 rounds AQAP:

1000m Run

10/7 Ring Muscle-ups

100 Air Squats

Perform with a weight vest 20/14. Scale as needed. Time cap of 35 minutes.

5) Russian Dip: 5 sets of 5 + 30 second Hold @ Finish

Rest 90-120 seconds between sets. Perform the hold at the finish of the 5th rep.

6) Paralette L-Sit Hold: 3 x Max Time

Put plates underneath your feet built up high enough so you can drop your legs. Rest 3 minutes between sets.

Session B:

1) AQAP:

70 Wall Balls 30/20

60 Kettlebell Swings 70/53

50 Calories Ski Erg

40 Toes-to-bar

*Every 4:00 Perform 8/6 Unbroken Strict Handstand Push-ups

Workout starts with a set of Unbroken Handstand Push-ups. Scale as needed.

2) 3 sets of Quality:

1 minute Belt Machine March

30 seconds/side Single Leg Balance

10 Tall Kneeling Dumbbell Strict Press

For quality, not for time. For the balance find some sort of object to stand on, balance ball, foam roller, kettlebell, etc.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

This is a great listen, and gives a little insight into “EZ’s” seminar.