*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 Erectors locked down.

2) AQAP:

100 Wall Balls 20/14

Every Minute on the Minute 5 Push-ups

Workout starts with the Push-ups. Get as many Wall Ball in the rest of the minute as you can, then repeat.

Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to get to 100 Unbroken Reps.

4) GHD Sit-ups: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets. If you’ve never done these before don’t go past Parallel.

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

A great and interesting documentary if you’ve got Netflix.