*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 have enough rest to be able to maintain your output for all 6 sets.

Extra Work:

3) Sandbag Carry: 8 x 100ft

Rest 60 seconds between sets. Work as heavy as you can carry unbroken.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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