*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 sets:

500/450m Row/Ski

Or

1000/900m Bike Erg

Or

1200/1100m Assault Bike

Hit hard but maintainable efforts.

Extra Work:

3) Slider Hamstring Curls: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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