*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 on the barbell. Load on the lighter side and focus on a hard contraction at the top of each rep while still maintaining good scapular retraction at the peak of the movements.

2) 15-21-27-33 – AQAP:

50 Double-unders

Kettlebell Swings 53/35

Extra Work:

3) Row: 5K

70-80% effort. Focus on your position and technique while getting some breathing working and pulling endurance.

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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